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What program is right for me?

If you have pelvic floor dysfunction symptoms, you will begin with the restore pelvic floor programs. If you are pregnant, you can do the prenatal and restore programs; earlier in pregnancy, the more advanced workouts are fitting. For everyone else, you can do whatever levels of the pelvic floor workouts are suitable to your fitness levels and ability. Utilize the full body and quick workouts to restore and align your entire body. 

How do I access my program/challenge from the iCORE Method app?

Log in to the app and select the Programs tab at the bottom. From there, select the program you would like to access, and all the resources and videos for that program will be available. You can use dropdown menus to see all the content within each category or hide the content and only see the category to keep it streamlined and not have to scroll through all the content for the following category. If you have any issues streaming content please contact us immediately for technical support. You will want to print the resources from the website (see below for instructions).

How do I access my program/challenge from the iCORE Method Website?

You will login to the website. There, a menu will appear with links to your account information. Then, visit the All Access page, and it will load the on-demand library and resources from there. You can view any on-demand pelvic floor and full body exercises, FasciaBlasting tutorials, or other videos from here. When you click on the resources tab, it will open to the different categories. Click on the category and select the resource you would like to open. Click download and print if you would like from there.

How do I print the resources?

See how I access my programs/challenges from the iCORE Method website above.

What is pelvic floor dysfunction?

Pelvic floor dysfunction is when the muscles of the pelvic floor are too tight (hypertonic) or too low-tone (hypotonic), contributing to prolapse, urinary incontinence, painful intercourse, fecal incontinence, constipation, and pain in the lower back, pelvis, rectum, or groin. There are many other symptoms of pelvic floor dysfunction.

What is pelvic floor therapy?

Pelvic floor physical therapy is a specialty focusing on the rehabilitation of the pelvic floor muscles, typically for those with pelvic floor dysfunction. Pelvic floor therapy consists of internal treatment, pelvic floor exercises, or a combination of the two. Our pelvic floor exercise programs are designed for optimal healing, and many women use them in place of a pelvic floor physical therapist. The pelvic floor muscles support our pelvic organs and should not have too much tension (high-tone) or not enough tension (low-tone). For optimal pelvic floor health, you will want exercises that utilize both eccentric and concentric contractions to tone the pelvic floor and train it to be able also to relax.

Do I need to be training my pelvic floor muscles?

Pelvic floor exercises help with improved sexual function, bladder and bowel control, help eliminate and prevent lower back pain, help fix diastasis recti, help eliminate pelvic floor dysfunction, and help prevent issues from starting in the first place. All women (even men) benefit from pelvic floor exercises. To strengthen the pelvic floor muscles, you want exercises that utilize both eccentric and concentric contractions.

Do I need equipment for the pelvic floor programs?

Yes! The ball optimizes your stability and core and pelvic floor activation. We designed our programs to improve your stability, muscles, and fascia; a ball was essential to do that. Light weights, slant board, and Bosu balls are optional.

What new content can I expect?

We add new content regularly, including workouts, recipes, health guides, plus videos, and resources from leading experts. We have challenges you can do at anytime and continue to add new challenges to meet a variety of needs including hormonal health, sexual health, pelvic floor health, posture, and more. 

What size ball do I need for pelvic floor exercises?

If you are over 5’8”, you will want a 75 cm ball; otherwise, you will want a 65 cm ball. We recommend the Gymnic Plus ball due to the firmer elasticity of that ball however any ball in a correct size is suitable. 

How often should I do pelvic floor exercises?

You can do pelvic floor exercises 3-6 days per week, and if your body tells you to slow down and take a break, do so. If you haven’t exercised recently or are new to pelvic floor training, start with 3-4 days per week and gradually increase. Our pelvic floor muscles get tight from sitting, and many women get pelvic  floor dysfunction, so training the pelvic floor muscles is essential to fix pelvic flor issues and prevent issues in the first place.

How can I motivate myself to workout on my own and be consistent?

Self-motivation is important for at-home pelvic floor exercises, and under each workout video in the app there is a calendar button so you can schedule your workouts into your phone from within the app. Participating in our private Facebook group is a great place to connect and check in with each workout, helping you stay consistent. Also, engaging and commenting on our socials is an excellent way for those not on Facebook. You can also DM or email us at any time. We are here to help you!

Should I be doing Kegels or other pelvic floor exercises?

Kegel exercises are concentric contractions, and for many women, they make pelvic floor issues worse and cause the pelvic floor muscles to become too tight, which causes incontinence, lower back pain, painful intercourse, and other problems. Our pelvic floor exercises are uniquely designed to improve the strength and flexibility throughout your entire pelvic floor, meaning you don’t need other pelvic floor exercises when doing our programs.

I breathe shallowly. What should I do?

We recommend watching our diaphragmatic breathing video and practicing the exercises so you can improve your breathing which is essential for pelvic floor health.

I already had diastasis/pelvic floor issues before this pregnancy, will this program help?

Being consistent with our programs will help optimize your core and pelvic floor health, and some women do improve symptoms even while pregnant. Improving the function of your core and pelvic floor during pregnancy is key to an easier pregnancy, delivery, and quicker recovery. Diastasis recti should be addressed if you have it for many significant reasons. 

I had my baby 20 years ago. Is it too late?

No! You can restore your body with core and pelvic floor exercises no matter how long the issues have been there and no matter how long ago you had children.

How long will it take to heal my diastasis recti/ pelvic floor dysfunction?

While some women notice their bladder leakage or other issues resolve within several workouts, other women’s bodies take longer to heal. Factors such as age, inflammation, underlying issues, lifestyle, and consistency all play a role in how quickly your body will respond. Diastasis recti and pelvic floor dysfunction can take months to resolve completely, but the benefits are worth the consistency.

My doctor suggested pelvic floor surgery. Do I need it?

Training your pelvic floor helps improve its strength, elasticity, and function, so it is an essential first step in healing pelvic floor dysfunction. Even if you do end up needing surgery, your body functions better and is able to heal quicker from the pelvic floor exercises. For those with mild to moderate diastasis recti and prolapse, most women find they do not need surgery with our programs. Women worldwide use our programs to heal their pelvic floor dysfunction and diastasis recti and do not end up needing the surgery or in-person pelvic floor physical therapy that they thought they did. Remember, surgery doesn’t improve the function of the pelvic floor, and some women experience more issues after surgeries, such as bladder slings. We recommend always consulting with your doctor and asking about beginning with our programs before turning to surgery first.

Do I need to do the exercises in the order of the videos?

Every workout is sequenced in a specific order to help realign and restore your body. The exercises build upon one another, and doing them in the order of the video is key to helping your body get optimal results. While the order might seem random, it is carefully mapped out. Specific exercises are best right before others or separated more to unlock your body as if you are putting together a puzzle backward.

I know the order, so can I do the exercises now?

Following along to the video at least every couple of weeks is recommended to ensure you haven’t made compensations or changed things without realizing it. Trust us, so many do this and don’t realize it, so they do a completely different exercise or sequence than they thought. For best results, follow along to the workouts and push pause if you want to spend more time on any of the exercises. 

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