Pelvic Floor Recovery Workbook: Guided Exercises, Techniques, and Self-Assessment

Pelvic floor rehabilitation is more nuanced than following a generic Kegel protocol — the appropriate starting point and progression depend on your specific symptoms, delivery type, and where you are in the recovery timeline. This workbook provides a structured, self-directed approach to rehabilitation that matches your starting point to the right phase of the program and guides you through progression safely. By the end of this course you will be able to complete a self-screening checklist to identify your likely pelvic floor presentation, follow a phase-matched rehabilitation protocol with correct technique, track your symptoms over time using a structured diary, and identify clear indicators for seeking in-person pelvic floor physiotherapy assessment. What you will learn: - A self-screening worksheet to assess your postpartum pelvic floor presentation based on symptoms, delivery type, and current function - Phase one: breath coordination and body awareness exercises to reestablish the diaphragm-pelvic floor connection - Phase two: targeted strengthening exercises for hypotonic pelvic floor — technique guides and progression criteria - Phase three: functional integration — exercises that train the pelvic floor within movement patterns like standing, carrying, and walking - How to perform pelvic floor contractions correctly, including common technique errors that reduce effectiveness - Relaxation techniques for hypertonic pelvic floor — diaphragmatic breathing, positional release, and progressive relaxation - A symptom-tracking diary template to monitor incontinence, urgency, prolapse symptoms, and pain across weeks - Clear referral criteria: which symptoms indicate that self-directed work should be supplemented or replaced by in-person physiotherapy The course is organized in four phases with clear entry criteria for each, making it adaptable to a wide range of starting points. Each module includes technique descriptions, a self-check list for confirming correct form, and a progression guide. Worked examples illustrate how the program adapts across different presentations. This course is designed for postpartum parents who are cleared for postnatal exercise and want a structured, evidence-informed rehabilitation approach. It is suitable for anyone new to pelvic floor rehabilitation. The content is educational; it does not replace in-person assessment by a pelvic floor physiotherapist, which is the recommended starting point wherever possible.