Support your pelvic floor during pregnancy, and prepare your body for birth and recovery
A step-by-step online program from Pelvic Health Physiotherapist, Heidi, designed to help you understand your body, reduce fear and feel confident heading into labour and postpartum recovery.
This program includes guided pelvic floor workouts specific to each trimester of pregnancy that will help you prepare your pelvic floor muscles for birth.
USD $99
Trimester 1
Getting to know your pelvic floor
You'll learn how to correctly and safely activate and train your pelvic floor, manage bladder and bowel changes, navigate pressure management (including support for common issues such as stress urinary incontinence and hyperemesis gravidarum), and explore simple breathing and relaxation techniques.
Trimester 2
Building up your pelvic floor
This trimester covers functional pelvic floor strength for everyday activities such as lifting, carrying and caring for older children, as well as guidance on diastasis recti and safe core modifications. You'll also learn how to manage common pregnancy concerns including heaviness or prolapse symptoms, pelvic girdle pain, hip pain and lower back pain.
Trimester 3
Preparing your pelvic floor
You'll learn pelvic floor relaxation and downtraining techniques, back and hip mobility exercises, and how to safely perform perineal massage. The course also covers birthing positions that may support better pelvic floor outcomes, pushing techniques and guided practice, as well as a dedicated pelvic floor downtraining routine.