Which level are you currently at?
LEVEL 1 – FOUNDATIONS OF CORE AND PELVIC FLOOR
1 – You don’t feel like your abdominal or pelvic floor muscles fully recovered since the birth of your last child
2 – You never really did any proper pelvic floor or abdominal rehab after you had kids (or if you did, it didn’t work)
3 – You have back or neck pain or feel weak in those areas
4- You have a sensation of heaviness on the pelvic floor or bladder leakage when you sneeze, cough, laugh or do activities
5- You experience pain or tension when you try to run or do other intense physical movements
6- You think you still have unhealed abdominal separation (jelly-like sensation in your belly)
7- You don’t feel confident that you know what you’re doing in regards to your pelvic floor and abdominals
8 – You still feel some core weaknesses and don’t feel like you have totally regained your muscle tone
9 – You want to exercise but your pelvic floor and core stop you from being able to
10 – Things down there just don’t ‘feel right’
Phase 2 – Stability – do 2 or more of these apply to you?
1 – You have done a little bit of pelvic floor work but feel you still have work to do
2- You still have some ‘jelly belly’
3 – You have ache or pains at other joints – knees, ankles, shoulders
4 – You don’t feel as strong or stable in your body as you would like
5 – You have postural concerns (rounded shoulders and back, poking neck)
6 – You want to get back into running but have no idea how to start without doing any damage
7 – You want to do the final phases of pelvic floor and abdominal separation rehab so you feel confident and strong in your core
WHAT I FOCUS ON
WHAT WOMEN WHO HAVE DONE THE COURSE SAY
OUR TRAINING IS BASED ON THE PREMISE OF NEUROMUSCULAR STABILISATION.
THE OPTIMAL POSITION IS CREATED AT EACH JOINT BY TRAINING THE NERVOUS SYSTEM TO CORRECTLY SEQUENCE EACH MUSCLE DURING MOVEMENT.
THIS IS THE MOST LASTING WAY WE HAVE SEEN TO HAVE A PAIN FREE BODY AND A STRONG, LEAN CORE POST PREGNANCY.
Ever feel like you’re going around in circles with exercise post baby? Even if post baby was years ago?
Taking care of ourselves isn’t selfish. It’s essential.
When we are happy and healthy we are better to the people in our life.
STABLE (and therefore) CAPABLE
IN CONTROL OF YOUR CORE AND PELVIC FLOOR
HIGH IN ENERGY INSTEAD OF FATIGUED
Phase 4 – Strength endurance – do 2 or more of the following apply to you?
1 – You want to get into the hard stuff but don’t know how to make the leap while respecting your core and pelvic floor
2 – You have been exercising for a while but still aren’t as strong or fit as you would like
3 – You don’t have any aches or pains but there are a bunch of exercises you have to avoid because they bring on irritations (sore knees, tired back)
4 – Your pelvic floor is great most of the time, but occasionally you notice it may still need attention
5 – You want to start doing high impact activities regularly
6 – You feel imbalanced – some parts of your body work better than others
7 – You have tight spots and areas of tension in your body
8 – Stretching and treatments provide short term relief, but the tightness and tension comes back
9 – You’ve injured or hurt yourself trying to get back into exercise yourself without knowing where you are at/having a qualified professional assess you
TRUST YOUR BODY
BE PAIN FREE
'The Stable and Strong courses were a fantastic way to work on key muscles - particularly pelvic floor, abdominal and back - during pregnancy in a supervised, lovely environment.
I am a doctor so was looking for a class that is actually run by a health professional during my pregnancy, Kristy fits all these qualifications and really put me at ease with her style of teaching and obvious extensive knowledge of exercise physiology - particularly during pregnancy/ postpartum
Kristy runs a great class, is approachable and very informative and I could not recommend more highly. I will definitely be returning.'Lucy, 30, Melbourne Australia
HOW DO I KNOW IF THIS IS RIGHT FOR ME?
If your body doesn’t:
feel the way you want to feel (you have pain, tension, weakness) or
do what you would like to do (you have a bunch of activities on the ‘things to avoid list’
or you do them but pay for it later with leaking, pain, tension or
fatigue) or you’ve been going around in circles with pain and tension (maybe even before kids) and have now ‘learned to live with it’
or maybe even no matter how much you work at it there are areas of your body that
don’t seem to get any stronger – and activities (like running, or push ups) that
you never seem to get any better at …
then neuromuscular stabilisation may be exactly what your body has been missing
THIS IS NOT A ‘ONE SIZE FITS ALL’ TYPICAL GROUP CLASS APPROACH WE ASSESS WHAT EACH WOMAN UNIQUELY NEEDS
The right exercises, in the right order, can be therapeautic for the core and pelvic floor. The wrong exercises can be the opposite – damaging connective tissue by placing too much load on it. The latest research in core rehabilitation indicates that co-ordination needs to be developed before we aim for strength – otherwise we end up accidentally making things like bladder leakage and abdominal separation worse.
Kristy Ahale, Clinical Exercise Therapist | Orthopaedic Rehabilitation |Strength and Conditioning