Abdominal & Pelvic Floor Boot Camp
Instructor: Dr. Caroline C. Creager, DPT
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Have you found sit-ups to be ineffective in getting rid of your abdominal pooch? Do you experience low back pain, constipation, or leak when you cough, sneeze or jump? Would you like to improve your posture and core (abdominal, back and pelvic floor) strength? If you have answered yes to any of these questions, this class is for you!
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You Will Learn How To:
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Sit on a toilet properly
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Perform a Kegel exercise correctly
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Ameliorate or prevent urine leaking or gas from passing
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Flatten your abdomen (most women lose between 1/2 – 3 inches in their waist)
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Perform pelvic floor weight exercises when appropriate
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Massage scar tissue
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Lift/push/pull using correct bio-mechanics
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Exercise to strengthen the abdomen, back, and pelvic floor in 10 minutes or less a day
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Anatomy and physiology of the abdomen, back, pelvic floor, bladder, and intestinal tract will be discussed. Class handouts and books are provided for references and reviews of class material.
Common Symptoms:
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Abdominal weakness usually presenting as a bulge in the lower abdomen
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Diastasis recti (separation of the abdominal tissue/muscle)
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Incontinence when coughing, sneezing, jumping or laughing
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Urge incontinence
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Constipation
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Frequent urination
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Low back pain
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Scar tissue from a c-section or episiotomy
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Prolapse of the bladder, rectum, or uterus
Common Causes:
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Childbirth
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Menopause
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Hysterectomy
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Surgery
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Infections or inflammation
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Diabetes
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Poor posture
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Weakness in the “core” – abdomen, back or pelvic floor muscles
Advanced Abdominal and Pelvic Floor Boot Camp
This class is designed for graduates of our introductory “Boot Camp”. In this advanced class, we will progress your abdominal, pelvic floor and back exercises to the next level, and will add new exercises for the neck and scapular region. This class will teach you how to make your gym workouts core and pelvic floor friendly. You will learn which weight machines are right for your condition, and how to incorporate Kegel and transverse abdominis exercises into your workout. Each student will also receive a posture evaluation and receive recommendations for improving posture and strength.
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Frequently Asked Questions
I’m out of shape and haven’t exercised in years. Will this class be too intense for me?
No. This class is designed for every woman, from couch potato to elite athlete. Our “Boot Camp” refers to a class that brings women together to learn how to take care of their abdomen and pelvic floor through class participation, exercises, and a bladder re-training program. You will be performing less than 10 minutes of exercise each day at the onset of the program.
Who attends the Abdominal & Pelvic Floor Boot Camp?
More than 300 women of all ages have attended this class. Class participants are women who have just had a baby, are going through menopause, or just want more out of life — women just like you.