The Ultimate Pelvic Floor Plan

Imagine being able to live an expansive life in total freedom without pain or the worry of leaking.

 ‘‘ I no longer have any prolapse symptoms!

It’s changed my life - thank you so much! ‘‘

Emma Major. Physiotherapist.

Healing your pelvic floor,

overcoming leaking, feeling strong & flexible from the inside out IS possible -

let me show you how

  • “The birth of my second child was traumatic. I felt fearful and unconfident in my pelvic floor. Memories from the birth would come back often. After the workshop I felt released, open, content but most of all very calm. The fear was no longer there. Released. Let go. It was much needed. I shall be telling everyone about this work. It's invaluable.”

    Caroline Fick. Pilates Teacher. UK

  • “I found the pelvic floor work really helpful in connecting with/improving my PF again after giving birth to my second baby & I use the movements either ‘ad hoc’ or part of the Aligned sessions since to keep it up. Definitely improved strength & trust in my PF after this work. All women should do this after having babies!"

    Helen Louise. Mum of 2

  • Aging physically is not a one way street. You absolutely can halt & reverse loss of free movement and problems with continence. Working with Rachael and team has done this for me."

    Anne Marks.

    Swim Teacher. Mother. Grandmother

  • “ My pelvis feels definitely more balanced and freer from tension. Left and right feel more equal."

    Rosa Heart.

    Singer

  • ''Rachael, I just wanted to send a little message to say how amazing the course has been! I wish you had taught me pelvic floor anatomy when I was studying physio at uni! It just makes so much sense and the improvement in my pelvic floor in just 5 weeks has been incredible - I no longer have any prolapse symptoms!!! It’s changed my life - thank you so much! ''

    Emma Major

Studies indicate that up to 50% of women experience a pelvic organ prolapse at some point in their life & about 1 in 3 women suffer from stress incontinence.

You are NOT alone.

Suffering from Pelvic Floor dysfunction can be devastating, life changing, isolating & embarrassing. 

  • "I have loved completing your classes as a participant with a mild prolapse (since traumatic 1st labour) and as a pelvic health physio and Pilates teacher. I recommend your pelvic health work to many of my clients and your Aligned membership."

    Nicole Hurst. Pilates teacher & Women’s Health Physio, UK

  • "I'm so grateful for Rachael's incredible pelvic floor work. She seamlessly weaves the anatomy explanations in with great exercises that help to explain and sense the areas we are trying to embody. I now have a greater and deeper awareness of how my pelvic floor connects to my lower legs as well as to the diaphragm and breath. I feel more connected, more embodied, and my own teaching has been greatly enhanced by this amazing experience."

    Michelle Hubbard. USA

  • "I thoroughly enjoyed Rachael Hall's Pelvic Floor series. Each class' specific focus made it easy and fun to learn about and begin to embody the different parts of the pelvic floor (bones, organs, ligaments and muscles) in a gradual way. This is no easy feat! Rachael is an amazing teacher whose warmth and encouragement helps anyone become fascinated with and enjoy moving their miraculous body."

    Sandra Wenrich USA

  • '' Less leaking when I cough or sneeze, I feel like im gradually getting stronger and may one day get back to running''

    Emily

  • ''Such a fabulous course! I have loved it! I feel stronger and more confident with my pelvic floor -so nice to have more knowledge.''

    Philippa Hendy Pilates teacher & Franklin method Educator

Pelvic Floor dysfunction can present itself as the following :

  • Stress incontinence (you leak when you laugh, jump, run, sneeze, lift a heavy weight etc)

  • Urge Incontinence (the need to urinate frequently or a sudden, intense urge to urinate)

  • Pelvic Organ Prolapse 

  • A lack of trust & confidence in your body

  • Back pain

  • Pain during or after sex

  • Waking many times in the night to urinate

  • Fear of movement (kinesophobia) due to pelvic floor weakness

  • A sense of heaviness in your pelvis

  • A feeling of tightness, weakness or pain in your pelvic floor

  • Discomfort in your pelvis 

  • Intense menstrual cramps 

  • A dragging sensation in your pelvis, like your insides might fall out 

  • Regular urine infections

“Just do your daily pelvic floor exercises?!’’

Perhaps you have been advised to do your ‘daily pelvic floor exercises’ ... but no one has REALLY explained to you what that means,

other than lift, squeeze & hold?!!

When instructions are so obscure and quite frankly fall short of the essential pelvic floor rehab that our bodies need and deserve, it is no wonder that so many people suffer from ongoing pelvic floor dysfunction.

It’s devastating and avoidable.

Pelvic floor training is not as basic as lift, squeeze and hold! I have something much more interesting in store for you!

Your Pelvic Floor is not just 1 muscle & it certainly isn’t as simple as a floor.

It’s an incredible structure designed for support, flexibility, control & balance.

Such a structure requires mindful conditioning - the ‘squeeze and hold’ approach is not going to be enough to support the needs of your pelvic floor & to resolve all of your pelvic health issues. 

In The Ultimate Pelvic Floor Plan I am going to take you through a thoughtfully designed programme to work on all aspects of pelvic health. It will be fun, practical & incredibly effective. 

You will EXPERIENCE how your breathing affects your pelvic floor, how your feet influence your pelvis, you'll discover that your buttocks, inner thighs, abdominals & diaphragm all have fascial connections to your pelvic floor and that by increasing the tone in the aforementioned, you can increase pelvic floor tone.

Pelvic floor training is a whole body experience.

Are you ready to feel strong & confident again? 

Let's work together so that you are empowered, informed, inspired & motivated with everyday tools at your fingertips to feel strong from the inside out.

Living with Pelvic Floor dysfunction is a burden on our mind, our body & our spirit.

Have you considered that how you feel in your pelvis, how you feel in your body directly equates to the quality of life that you're experiencing?

It’s likely that if you feel weak, untrusting of your body, frustrated, out of 'shape', un-sexy, ashamed & embarrassed that this will spill out into your relationships with your partner, your children, your friendships, your work.
I truly believe that it IS POSSIBLE to change this narrative. 

You can and will feel confident, sexy, vibrant, free, active, flexible and strong again.

You can take your pelvic health into YOUR own hands!  

  • “I have had hypertonic pelvic floor muscles since having my daughter 3 years ago and have lower back pain on and off (focused on sacrum). These sessions have been enlightening and I feel less pain already. So much to be said for having awareness and of how your body should/is moving and the importance of dynamic stability.''

    J.S

  • “I really enjoyed the pelvic floor course. I didn't know what to expect but found the focus on anatomy and embodiment inspiring and it has given me a deeper understanding and appreciation of my whole body. My new awareness of the layers within my pelvic floor has made me feel more confident and I am sure that it will continue to get stronger with practice.''

    Phillipa Muscat

  • "Rachael's Workshop Pelvic Floor course has been very beneficial. Rachael is so knowledgeable and explains everything in a clear, consise and friendly manner. The course helped me to understand what was going on with my body, pin point areas I need to focus on, and gave me hope that my prolapse symptoms and pelvic floor issues could be improved. I would definitely recommend this course to others. ''

    Emily Claxton

  • Pelvis feels much more flexible and now not afraid to move it around and let go of always contracting it all the time''

    Dolly Italia

  • ''I went from seeing a gynaecologist who fitted me with a pessary and pretty much said that there’s nothing that could be done for me other than surgery to not using a pessary and being able to walk for miles with no discomfort! I had already rehabbed my pelvic floor and it was pretty strong but I think the neural pathway work was the magic that really got me feeling myself again! There’s a difference between a strong pelvic floor contraction and a functional pelvic floor.''

    Anonymous

Introducing The Ultimate Pelvic Floor Plan

4 Week Self Study Pelvic Floor Course & Maintenance Plan.

A groundbreaking course that has helped 100’s of women revolutionise their relationship with their Pelvic Floor, regain confidence and take their pelvic health into their own hands,

An easy to follow, step by step guide to creating a balanced, strong, flexible & reliable pelvic floor.

The course involves training for all of the layers of the pelvic floor including specific areas that need extra attention when suffering from bladder incontinence, rectal incontinence & pelvic organ prolapse.

We will train your pelvic floor, abdominals, diaphragm, psoas, glutes, hamstrings, inner thighs, spinal muscles & even your feet.

This is a full body approach.

*** Need extra guidance? Add two 1:1 sessions with Rachael Hall to your purchase at check out.

Common Questions

  • This is the perfect post natal rehab programme. I suggest that you only start once you have been signed off by your midwife or healthcare practitioner. Generally 6 weeks vaginal delivery or 12 weeks caesarean section.

  • Absolutely. Many people who have not had children suffer with pelvic floor dysfunction. We need conscious pelvic floor training in our fitness vocabulary. This is the perfect course for you.

  • In this course we have a whole section on releasing tension in your pelvic floor, glutes, inner thighs, jaw and feet. When your pelvic floor is too tight it cannot function efficiently. Rest assured that this course is not focussing on building more tension in your pelvic floor, but more balance.

  • Absolutely not! I have women in their 80s that have successfully completed this course and have overcome incontinece, now sleep through the night without having multiple toilet trips and have regained their core strength and confidence.

  • Your abdominals and your pelvic floor are intricately connected. When you improve the function of a part of your core or body, it has the knock on effect of improving the biomechanics and function of the whole. This will be a wonderful rehab for your diastasis rectus and a great place to begin!

Pelvic health is your birth right. 

Imagine being able to do everything that your heart dreams of doing and no longer being held back by pelvic floor dysfunction. 

Imagine feeling in rhythm with your body, with a deep understanding and appreciation of it, with tools to support it. You feel strong, flexible, sexy, active, you love moving your body and delight in taking care of yourself. You cup is overflowing, you have the energy to give to everyone & everything around you. 

I know that you absolutely CAN & WILL improve your pelvic health with the right support.  

  • “As a midwife & a mum I knew I needed to give my pelvic floor some time & attention. Rachaels course gave form and structure to that need. Rachael’s in-depth knowledge manifested in beautiful imagery & so many learnt exercises that I can come back to time and again. If you have a pelvic floor you should sign yourself up to any upcoming courses."

    Katie Meredith. Midwife & Mum

  • “I have more control over my bladder since doing these pelvic exercises. With gratitude!"

    Sylvia Green. Mother & Grandmother

  • "I feel strong and stable as I move with less niggly lower back pain plus more control just before having a wee! It's so important.

    Annie Marks. Mother, Grandmother & swim teacher.

  • Such a deeper understanding of the pelvic floor and has encouraged me to 'care' again rather than feeling like waaaa its all too weak and thats what happens when you carry and birth babies.

    Elle - Former midwife and mother of 2

  • '' I feel that my pelvic floor is lifted without having any tension. Thank you very much for your wonderful instructions. ''

    Anonymous

Meet your teacher

I have been a Master Matwork Body Control Pilates teacher for 21 years, I am a Franklin Method Level 3 Educator and previous Faculty member, a Biomechanics Trainer, Universal Health Principles Practitioner, I undertook a Doula training with Michel Odent, Obstetrician, Childbirth Specialist & Author in 2015 & am also a mother of 2 gorgeous daughters.

I suffered a rectocele prolapse after the birth of my second daughter.

My extensive training, experience of working with 1000’s of women all over the world in person & online for 2 decades & personal pelvic floor rehab journey have led me to create this beautiful course of which I am certain will benefit you.

This is the course I wish was out there when I was diagnosed with a pelvic organ prolapse, told to go away and do my pelvic floor exercises & hope that I wouldn’t need surgery, because that may only lead to more complications.

This is why this course work is so dear to my heart.

I hope that this course is the answer to any confusion, frustration, lack of guidance & support that you have experienced.

What is included in The Ultimate Pelvic Floor Plan?

4 Week Self Study Pelvic Floor Course & Maintenance Plan

  • 1 time purchase & yours to keep forever

  • 20 progressive Pelvic Floor videos to complete in your own time

  • Comprehensive 4 week plan that you can visit over and over again

  • 3 Restore & Maintain sequence to maintain your progress once the course is complete

  • Bladder Control sequence

  • Rectal Control sequence

  • Pelvic Organ Prolapse sequence

  • Pelvic Floor Stretch & Release sequence

  • Breathing & Stress Release sequence

  • 1 LIVE Introductory and Q&A on class Monday 11th March 2024

  • Supportive facebook group where you can ask questions and get Rachael’s support

  • UPFP Course Information PDF

Special Bonuses

  • 1 month FREE access to​ Aligned ​

  • Go with your gut talk with Robyn Youkilis

  • Fix your period talk with Nicole Jardim

  • Perimenopause and Menopause Nutritional talk Hazel Harrison

  • Bladder and Gut Axis Nutrition talk with Hazel Harrison

  • Facial reflexology class for the Pelvic Floor with Emma Grant

  • Use Chinese Medicine to create a Healthy Menstrual Cycle talk with Katharine Rohland

*** Need extra guidance? Add two 1:1 sessions with Rachael Hall to your purchase at check out.

Total Value of £895

Investment £397

This course is for you if you are ready to

  • invest in your physical & emotional wellbeing

  • build strong foundations & to establish your true core

  • do all of the physical activities that you dream of

  • feel confident, fit & in tune with your body

  • understand how to exercise safely to avoid continued pelvic floor dysfunction

  • feel empowered, educated and in the driving seat of your pelvic wellbeing

  • overcome pain or discomfort in your pelvis

  • release tension that you have been holding onto for years

  • reconnect with you inner strength, resilience and flexibility