Body Care for Optimal Pelvic Floor Function Series
With Elyse Sparkes
4 Thursdays in September:
7th, 14th, 21st, 28th
This month you’ll learn basic anatomy, breathwork, and simple movements to help restore your pelvic floor function. Your pelvic floor supports the organs of your pelvis, coordinates to help with proper bladder, bowel, and sexual function, and helps both stabilize and mobilize your pelvis, sacrum, and spine. Spoiler: it’s not just about kegels! Your whole body has a part to play in keeping the pelvic floor area healthy, balanced, and able to do its job well. This is for you if you experience incontinence of any kind, chronic constipation, pain during intercourse, unexplained hip/back/tailbone pain, experience pelvic organ prolapse, or just want to better understand your pelvic anatomy to be able to advocate for your healthcare, feel empowered, and increase your body connection and awareness.
WEEK 1: Pelvic Floor 101
What/where is the pelvic floor? Why is it important? How can I feel what’s going on “down there”? My abs feel like they’ve gone numb… how can I engage them? Should I be doing more kegels? These are all questions we’ll address in week #1. We will start with basic education, anatomical awareness, and simple breathwork and movements to help you connect with and access your pelvic floor and deep core musculature.
WEEK 2: Hip Helper
In this class we’ll focus more on a movement sequence for hip mobility and stability, and overall hip strength. Muscles surrounding the pelvis (such as glutes, hamstrings, abductors, adductors) are all so important and influential to the pelvic floor area. We will also do some assessments to address things like hip asymmetries and pelvic positioning.
WEEK 3: Chest, Ribs, Scapula – Oh my!
In week 3 we’ll dive into thoracic mobility, gentle self massage, and breathwork. Lack of mobility around the rib cage, chest, and shoulder blades can impact the function of your diaphragm and the pelvic floor area. We will focus on getting more movement into these areas through a focus on rib cage alignment, thoracic rotation and side bending, increasing range of motion at the shoulder joint, and strengthening the upper back.
WEEK 4: Feet + Floor + Full Body
To tie it all together we’ll zoom in on our feet and discover the multitude of connections between the feet and the pelvic floor. You’ll practice exercises that can help improve your gait, balance and stability, and glute engagement. Then we’ll zoom back out and look at the body as a whole, putting it all together for overall optimal core and pelvic floor function.
Throughout the series it will be helpful for you to have:
- A chair
- A tennis ball or something similar (rolled up pair of socks works)
- A yoga strap, long resistance band, or long scarf
- A folded yoga blanket or towel
Elyse Sparkes is a Certified Restore Your Core® Movement teacher, Certified Personal Trainer, and Registered Yoga Teacher. She’s passionate about helping people sneeze without peeing their pants, reduce chronic constipation, and enjoy intercourse without pain. She created the #BeKindBodyMind movement to help people be more kind and compassionate to themselves, increase mindfulness as they exercise, and approach movement for mental health and overall healing. She currently lives by the beach in Ventura, CA and works with people virtually through workshops, group programs, and private sessions. Find out more at www.elysesparkes.com