Nicola's Fitness Community

🤩THIS THIS AND………THIS🤩

⭐️How strong is the rest of your body?

⭐️How do you move?

⭐️What was a typical day for you before symptoms?

👆🏼👆🏼👆🏼All of the above should create the program for your pelvic floor strengthening or rehabilitation💪🏼💪🏼💪🏼

🤩General prescriptions are for Kegels, walking and pretty much nothing else……speaking as a strength training coach who specialises in pelvic floor health and has been through this personally……here’s a list of this you should be doing….

⭐️PRESSURE AND TENSION ASSESSMENT

⭐️DIAPHRAGMATIC BREATH WORK

⭐️CORE BREATH MOVEMENT PATTERNS

⭐️STRENGTH TRAINING PROGRAM TO SUIT YOUR BODY

⭐️FASCIA RELEASE EXERCISES

👆🏼👆🏼👆🏼All of the above will get you back to a daily life that is normal for YOU🤩

📱MESSAGE ME FOR MORE DETAILS📱

💙Message me to book your free consultation today, let’s see if we can reduce our reverse your symptoms💙

🧐Start by assessing your breathing technique…….

🧐Learn how to coordinate your breath with your pelvic floor…

🧐Add in movement patterns to strengthen the body…..

🧐Practise this until you’re naturally using your body synergistically…….controlling intra abdominal pressure by breathing and engaging👏🏼

I may have availability at 1.30 on Thursdays from the end of April😃 Message me if you’d like to set up a consultation 😃

Availability! 3.30pm appointments coming up soon! Message me to start building on your strength and be the best version of you🤩

Tuesday morning space has gone! They don’t last long! I’ll post if anything else comes up🏋🏻‍♀️

I have a spot opening up on Tuesday mornings in April for Personal Training😍
Message me if you’d like to set up a free consultation😍

🙌🏼There are so many things we can do to support our pelvic floor! Here are just a few🫶🏼

🧐HYPORESSIVES🧐

🧐Hypopressives🤷🏻‍♀️

🧐What are they and how do they work?

⭐️Hypopressives are a whole body system of training with an emphasis on a specific form of breathing in different postures

⭐️This consists of 360 breathing followed by a breath hold which creates a vacuum in the body (apnea)

🧐Benefits🤷🏻‍♀️

⭐️Reduce Intra-Abdominal Pressure and increase resting tone of the core muscles

⭐️Restore the synergistic relationship between the diaphragm and the pelvic floor, improving the functionality of both

⭐️Improve the function of the reflexive core muscles

⭐️Improve postural alignment and therefore reduce pressure on internal organs and pelvic floor, strengthen and restore internal tendons, ligaments and muscles that shift internal organs back towards their original position

⭐️Hypopressives could benefit most people in all walks of life but they are highly beneficial for those with bladder issues or any type of pelvic flor dysfunction

🤩I am a trained Hypopressives coach and they are an integral part of my Pelvic Floor and Core Strength Program….message me if you’d like to know more🤩