The importance of self assessment – use this now to know where you are at

When I work with women – in either strength training or rehabilitation, for me every exercise becomes an assessment.  I look at their posture, whether they are activating the correct muscles, and look for signs of pain or weakness. I also watch to see if they can co-ordinate their body in total, so that the movement looks somewhat… elegant (for those who have ever felt completely ‘un-co’ you know what I mean).

The other part of assessment that a lot of us miss while we are busy busy busy, is how our bodies feel every single day. Doing the life stuff. Sometimes we don’t even realise we are experiencing feedback from our bodies – and experiencing it often – until we are asked a question.  If we stop for a moment, take a breath, and have a think – often we realise, ‘oh yeah – I guess this is me!’

So here’s a little checklist below to give you an indication of where you may currently be at – so you can tune into your body, and learn how to form a deeper connection with it.  Our beautiful bodies send us messages every single day to guide us.  We just need to pay attention.

CHECKLIST – which of these apply to your current physical condition some or most of the time?

Phase 1 – Foundations – Core and Pelvic Floor :

1 – You are newly post natal (12 months or less), or still breast feeding

2 – You never really did any proper pelvic floor or abdominal rehab (or if you did, it hasn’t worked as well as you would like)

3 – You have back pain or tension

4- You have heaviness or leaking when you sneeze, cough

5- You experience pain or irritation when you run or do other physical activities

6- You think you may have unhealed abdominal separation

7- You don’t feel confident that you always know what your doing in regards to your pelvic floor and abdominals

8 – You have had issues such as leaking or prolapse which are not fully rehabilitated or resolved

9 – You are very tired most days, and do not get much consistent, uninterrupted sleep

10 – You rely on regular sugar and coffee snacks to keep your energy levels up throughout the day

11 – You aren’t doing any consistent exercise at the moment (3 or more times a week- 20 minutes per session)

12 – You need to urinate frequently and/or find sex can be painful

Phase 2 – Stability Training

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 (or persist) without doing any damage

7 – You want the final phases of pelvic floor and abdominal separation rehab

8 – You have some fatigue but your energy levels have improved since having your last baby

9 – You get some moderate physical activity now – such as walking, without any negative effect on your pelvic floor or core muscles

Phase 3 – Symmetry Training

1 – You feel that some muscles work better than others – so there are imbalances

2 – You have tight spots/persistent areas of tension throughout your body

3 – Stretching and treatments only seems to provide temporary relief

4 – One side of your body dominates the other (stronger leg, lean to one side of your pelvis)

5 – You mostly have the hang of abdominal and pelvic floor work but you still find some floor exercises pretty hard

6 – You are trying to get back into more intense exercise but can’t seem to sustain it – whether that is due to energy, how your body feels, or other life demands

Phase 4 – Strength Endurance Training

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 some 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 without any risk

6 – You have done a good amount of core and pelvic floor rehab and feel pretty confident that you know how to activate it all

Phase 5 – Strength Complexity Training

1 – You have done the hard yards (the mat work, the rehab) — and feel strong and secure in your pelvic floor and core muscles

2 – You have been (fairly) consistently training for at least 4 months and building up your strength and fitness levels

3 – You are pain, injury, and ache free

4 – You are looking for a challenge that is going to leave your body capable, confident and stronger than you have been post partum

5 – You want to train hard but at the same time respect your core and pelvic floor


Our courses start again soon – if you think you want to jump into one of the levels above and take your strength and vitality to another level  – check them out right here 


“If you aren’t assessing, you’re just guessing”

Paul Chek


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