Pelvic floor 101
CoursE
What's really going on "down there"?
Watch the workshop to learn basic anatomy of your pelvic floor and its role in your everyday life. Then follow the 21 Day Plan to commit to practicing these movements daily to restore your pelvic health!
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“You have a wealth of knowledge... What stuck with me the most was realizing where I am holding my hips in space, and how that's impacting my posture and gait.”
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Elyse Sparkes
“This was great. I really liked being aware of my hip placement and how it stretched my pelvic floor.”
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“Thank you for a great introduction Elyse! I learned a lot and am incorporating the exercises into my routine.”
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“I'm already way ahead of where I was before your workshop yesterday.”
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“[My] awareness increased after the class, which gave me more options.”
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“Great class today, good information and fun to meet you 'in person!'”
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“Great tips! Can't wait to go over the video as well. Thank you.”
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“Thank you so much for running this workshop; it was super helpful and interesting.”
This is for you if:
→ you've heard about the pelvic floor, but don't get what it actually is or why it's important
→ you leak pee (peeing a little bit when you sneeze, cough, run, jump, etc)
→ someone told you to "just do Kegels!!" and that is NOT helping your symptoms
→ you have hip/back pain
→ you experience painful intercourse
→ you have chronic constipation
→ you have an organ prolapse
→ you're a movement professional and you want more info for when your clients experience any of the above!
This is for you if:
→ you've heard about the pelvic floor, but don't get what it actually is or why it's important
→ you leak pee (peeing a little bit when you sneeze, cough, run, jump, etc)
→ someone told you to "just do Kegels!!" and that is NOT helping your symptoms
→ you have hip/back pain
→ you experience painful intercourse
→ you have an organ prolapse
→ you're a movement professional and you want more info for when your clients experience any of the above!
After the workshop, people message things like...
Here’s what you’ll find inside:
90 min Workshop Video Replay
In this informative workshop, we'll go over what your pelvic floor actually is, why kegels ARE NOT the one and only exercise, how the way you stand is affecting your pelvic floor, plus how to do hip mobility movement and simple breathing exercises to improve your symptoms and increase your function.
4 Review Videos
These movement sequences (each 10 min or less) recap what we went over in the workshop, so you can press play and follow along with me in real time.
The 21 Day Plan
Now we'll create consistent action to make pelvic floor health a daily habit. Download the pdf and commit to spending 10 min per day on your pelvic floor and breath-work exercises. No guessing - I'll tell you exactly what to do everyday. Email me updates to keep yourself accountable!
4 Extra Videos
Additional short videos with self-massage and restorative poses to release pelvic floor tension and are included in your 21 Day Plan.
Bonus Resources
Extra tips, resources, and important areas to address for holistic healing!
let ME introduce myself...
Hi, I’m Elyse Sparkes
I'm a Certified Personal Trainer and Core and Pelvic Floor Movement Rehabilitation Specialist.
TMI ahead:
I've experienced leak pee, what's called stress incontinence, for years - long before I gave birth.
(It's common to think that only people who have given birth experience leak pee - not true!)
I laughed it off as "a thing that happens to women in my family". (Turns out that is also not true!) 🤷🏻♀️
After I gave birth, I learned a lot more about the pelvic floor.
Pelvic floor information seems to be reserved for pregnant and postpartum folks, but understanding pelvic floor function is helpful for EVERYONE.
I have studied with some of the leading professionals in this field (including Restore Your Core® creator Lauren Ohayon and Franklin Method® creator Eric Franklin, as well as a course with Pelvic Floor OT Lindsay Vestal)... and now I'd like to help you!
In Pelvic Floor 101, we will address:
- what your pelvic floor actually is
- why Kegels AREN'T the one + only exercise, and how most people DON'T need more Kegels
- WHY you're squeezing your legs before you sneeze in order to not leak pee
- how the way you stand is affecting your pelvic floor
- how to do hip mobility movements to help improve pelvic floor function and relieve hip/back pain
- simple breathing exercises that can help improve your symptoms
- self-massage and restorative poses you can do to release pelvic floor tension
- additional areas to address and HOW to get help with that
What people say about working with Elyse!
I’ve done some work in the pelvic floor region before… [but] the way you’ve been explaining it has made so much more sense than anything I’ve done before!
a happy participant!
Foundation for Living Beauty participant
Now that I have completed the program I am soooo much more aware of parts in my body. And how I can improve myself. I feel better about my body. To be patient with my body. Not running to the bathroom. Way more aware of my pelvic area.
Nadia
Hips, Core, and Pelvic Floor participant
You have a wealth of knowledge... What stuck with me the most was realizing where I am holding my hips in space, and how that's impacting my posture and gait.
Loriana Berman
Pelvic Floor 101 Workshop participant
I can do your workouts anywhere, no matter what happens... It feels really, really good. I really appreciate your whole program - the permission to modify, the forgiving yourself (and normalizing it!), and your own experiences. I'm not used to that - so many coaches demanding 110% at all times! It's great to take a deep breath and keep going.
Leslie J.
1:1 Fitness Coaching client and 21 Day program participant
My whole family is reaping the benefits of a much happier, energetic person in the house. Elyse, you are my fitness unicorn!
Anna E.
The 21 Day Workout Program with Elyse Sparkes participant
Thank you for a great introduction [to the pelvic floor] Elyse! I learned a lot and am incorporating the exercises into my routine.
Elizabeth Barminski
Pelvic Floor 101 Workshop participant