Imagine being able to exercise, do all of your daily activities, to feel confident and to live an expansive life in total freedom without pain or the worry of leaking.
The Ultimate Pelvic Floor Plan- Starts Monday 6th March
DOORS ARE NOW CLOSED FOR THE CURRENT COURSE. JOIN OUR WAITLIST TO KNOW WHEN THE NEXT COURSE WILL BE RUNNING.
Join the Waitlist
Healing your pelvic floor, overcoming leaking and feeling strong from the inside out IS possible and you deserve it.
Suffering from Pelvic Floor disfunction can be devastating, life changing, isolating and embarrassing.
Worrying about where the toilet is when you're out an about, wearing a pad everyday incase of leakage, feeling nervous that you might pee yourself when you laugh, sneeze or cough, living with pelvic pain, a feeling of heaviness and a dragging sensation and worrying that if you over exert yourself your insides will fall out....
takes its toll.
Studies indicate that 50% women experience a prolapse at some point in their life and about 1 in 3 women suffer from stress incontinence.
Pelvic Floor Dysfunction can present itself as the following:
A lack of trust and confidence in your body
The need to urinate frequently
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
Peeing when you laugh
Concern that you might be doing the wrong kind of exercise that will make issues worse
Living with Pelvic Floor dysfunction is a burden on our mind and on 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?
Its likely that if you feel weak, untrusting of your body, frustrated, out of 'shape', un-sexy, ashamed and embarrassed that this will spill out into your relationships with your partner, your children, your friendships, your work.
The good news is that it IS POSSIBLE to change this narrative.
You can and will feel confident, sexy, vibrant, free and strong again.
You can take your pelvic health into YOUR own hands!
After the birth of my second child I suffered a pelvic organ prolapse.
I'm Rachael Hall. I am a Mum of 2 beautiful girls, a Master Pilates teacher of 21 years, an ex- ballerina, Franklin Method Educator / Faculty, Low pressure Fitness L1 trainer and a Biomechanics Trainer.
I live on the coast in North Devon with my young family where I love to sea swim and go on beautiful long coastal walks. My heart and soul are most alive when I'm travelling, learning and expanding my perspective.
I live an active life, however after the birth of my second child I suffered a pelvic organ prolapse.
I was devastated, embarrassed, confused and actually ashamed. I thought my husband would never look at me the same if I told him and most importantly for me, I was restricted in how I could exercise and move my body - my life felt restricted, and that was not an option for me!
With this work I have healed my pelvic floor.
I realised that despite having 2 young children to care for, a business and a busy life, I had to prioritise ME to heal my pelvic floor.
I had to start putting my needs higher on my list of priorities and this has had such a positive knock on effect in my family and well as my own wellbeing.
I gathered my tools as a Pilates teacher of 21yrs, Franklin Method Faculty, Biomechanics trainer, L1 Low Pressure Fitness trainer and I developed The Ultimate Pelvic Floor Plan.
This course is one of a kind. The meeting of science and soul. With this work I have healed my pelvic floor.
I feel strong and confident, I am active and my body is able to keep up with my soul 's desires, my children, my exercise goals, my business and my ambition.
I truly desire that this work is available to EVERYONE. You don't have to keep living in restriction due to pelvic floor dysfunction.
Pelvic health is our birth right.
Imagine being able to do everything that your heart dreams of doing and no longer being held back by pelvic floor disfunction.
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 and everything around you.
I know that you absolutely CAN and WILL improve your pelvic health with the right support.
You are NOT ALONE!
"Just do your daily pelvic floor exercises ?!"
Perhaps like me 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 and hold - and lets be honest, life gets in the way and essential pelvic floor rehab and conditioning isn’t at the top of our priority list.
But it should be!
Is it really as simple as lift, squeeze and hold?
(Spoiler alert NO!)
Below is an image showing the musculature of the pelvic floor and its associated bones and joints.
It’s an incredible structure designed for support, flexibility, control and balance.
I am going to take you through a thoughtfully designed programme to work on all of the aspects of pelvic health. It will be fun, practical and 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 and diaphragm all have fascial connections to your pelvic floor and that by increasing the tone in the aforementioned, you can increase pelvic floor tone.
Are you ready to feel strong and confident again?
Let's work together so that you are empowered and informed, inspired and motivated with everyday tools at your fingertips to feel strong for the inside out.
A 5 week virtual pelvic floor course to stop leaking, to heal your pelvic floor and to find your inner core and confidence
Improve your pelvic floor strength and flexibility
Support your pelvic organs (so it doesn’t feel like your insides are going to fall out)
Improve core strength
Feel toned, supple and strong
Release tension in the pelvic floor, buttocks or lower back
Have simple exercises that can easily fit into everyday life
Feel empowered and informed
Feel strong from the inside out
Feel confident that you can trust your bladder and rectum and have a real sense of freedom
Awaken the receptors in your pelvic floor so that your brain and pelvic floor can communicate better - i.e. less leaks, more strength, less tension
This course is for you if you're ready to:
Tone the muscles that support your bladder, uterus the rectum
Strengthen surrounding structures such as the abdominals, glutes, inner thighs and hamstrings
Improve sphincter control
Strengthen and stretch the diaphragm and psoas
Improve your breathing
Find your optimal posture
Improve core strength
Release Pelvic Floor tension
Learn about the hypopressives technique and low pressure fitness to lift the pelvic organs and reduce diastatis rectus.
Connect to your pelvis as your true core, your root chakra, your home and the heart of your essence and creativity.
Transform daily habits that will positivity impact your pelvic health
Support your hormones with easy nutritional tips
5 Week Pelvic Floor Plan
Take your pelvic health into your own hands
Click here to join the waitlist
Here is what you can expect from this virtual course
10x live virtual classes
Mon 6th March
Weds 8th March
Mon 13th March
Weds 15th March
Mon 20th March
Weds 22nd March
Fri 24th March
Mon 27th March
Weds 29th March
Mon 3rd April
All classes are 12.30pm Uk time (7.30am EST)
All classes are recorded
Recordings will be available until 6th May so you can re watch anytime
5 week daily homework plan PDF.
Pelvic Floor images to colour after each session so you can truly visualise your own pelvic floor structure
1 hour Pelvic Floor homework video to keep forever
Guest Teachers and special bonuses
Optimal pelvic health works in rhythm with your hormones, your digestive system, your nervous system - my approach is a whole body, mind and spirit approach, I have gathered the most incredible special guests to support you on your journey.
A supportive Facebook group where you can ask questions, and see reminders of live classes and recordings.
True Pelvic Health requires a whole body approach
Perimenopause and Menopause Nutrition talk
Hazel Harrison - 15th March
24th March - Simone Muller
1 month FREE Access to Aligned
My signature online embodied workout membership
Balancing your hormones naturally talk
Nicole Jardim - Recording
Facial Reflexology Class for the Pelvic Floor
Emma Grant - Recording
How to use Chinese Medicine to support a healthy menstrual cycle
Katharine Rohland - Recording
You deserve to feel confident, free and to be able to do all of the activities that you dream of, to live the life your heart desires
So many people suffer with incontinence, urge incontinence, pelvic organ prolapse, pelvic pain, pelvic floor tightness and other pelvic floor disfunction for much longer than they should!
Carrying the burden of pelvic floor dysfunction is greater than just the worry of whether you are going to make it to the bathroom in time.
It holds you back. It impacts the decisions you make, the adventures you go on, the exercise that you do or don’t do, it takes up unnecessary space in your mind and psyche and it can really bring you down.
Its time to change this narrative!
It's time to take your Pelvic Health into your own hands.
WHAT PAST STUDENTS ARE SAYING...
''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.''
Pilates Teacher. UK
"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.
Rachael brings the whole package. You learn the structure of the pelvis through explanation of physical models, how it works through description and props. Correct movement and awareness through sequential exercises and visualisation. The whole comes together resulting in strength, flexibility knowledge and confidence. Aging physically is not a one way street. You absolutely can halt and reverse loss of free movement and problems with continence. Working with Rachael and team has done this for me."
Swim Instructor, Mother of 2, UK
"I absolutely love your Franklin Method work and I had no idea that there was so much to learn about the pelvis!
I had always thought of the pelvis as a solid construction, like a bowl, and didn't appreciate how much movement there was between the individual parts. I have enjoyed getting to know my own body again and have been able to retain the mental images to help with my posture and movement."
"I had a a lovely time on the course with Rachael learning all about the pelvic floor and the ways the muscles and layers of fascia interact with movement, as well as the bone orientations. I was happy in the knowledge that should i have to miss a class there would be a recording to watch."
"I'm so grateful for Rachael Hall'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."
"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."
"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."
Pilates teacher and Women’s Health Physio, UK
"As a midwife and a mum I knew I needed to give my pelvic floor some time and attention. Rachaels course gave form and structure to that need. Rachael’s in-depth knowledge manifested in beautiful imagery and 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."
"I’ve been working with Rachael for years and I credit her for helping me recover from a serious (chronic) knee injury without the need for surgery, and for keeping me embodied and building a positive understanding of my body for healthy functioning."
Blue Health Scientist. Big wave surfer. Writer. Ireland.
My pelvis feels definitely more balanced and freer from tension. Left and right feel more “equal".
"I found the pelvic floor work really helpful in connecting with/improving my PF again after giving birth to my second baby and I use the movements either ‘ad hoc’ or part of the Aligned sessions since to keep it up. Definitely improved strength and trust in my PF after this work. And I remember thinking all women should do this after having babies!"
Mummy of 2, UK
"I have more control over my bladder since doing these pelvic exercises. With gratitude!"
Let's get started together...
It's time to feel empowered, informed and inspired to take your pelvic health into your own hands. Sign up to our waitlist to be informed when our doors re-open.
Click here to join the waitlist
I’m a Pilates teacher and found it so empowering. I cannot recommend this course enough! This new information is so re-assuring and exciting and really does dispell some of the myths around pelvic floor.
Rachael delivered the course clearly, with so much passion in a very generous and supportive way. The way it was put together week by week, step by step, layer by layer made so much sense. There were so many Aha moments!
Pilates Instructor, UK
"Rachael's Workshop and Pelvic Floor course has been very beneficial. Rachael is so knowledgeable and explains everything in a clear, concise 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."
"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 !!"
I did the pelvic floor workshop with Rachael. It was a great morning. Rachael made us all feel so welcome with her warm manner, the information she shared with us was really helpful as was the movement. The time flew past! So glad I did it. Looking forward to doing more classes with Rachael in the future.
"Thank you for yesterday's class Rachael Hall! I am loving the progression of focusing on bones, ligaments, muscles. So helpful for my brain and body to learn and embody over the weeks. And thank you, Emma Waldron, for the Facial Reflexology session! It was fascinating and so so relaxing!"
This course gave me so many new insights! What I found really helpful was the amazing imagery and visualisations, the actively noticing, sensing and feeling, that really supported me and helped me connect to my body. All of it put together makes so much sense. I now have a whole new understanding of my body and pelvic floor now.
Rachael gave us so many tools to work with.
So what we learnt in the classes week by week, we can then continue in our day to day life and really embody it. That was a game changer for me!
Thank you Rachael! Although not being able to join the live sessions, I have still found the classes to be so valuable. The information and the visualisations have transformed how I feel about my pelvic floor and that whole area of my body. The exercises also made a difference to how it all feels, the hip pain I told you about has reduced so much, its almost not there, which although I wasn't daring enough to be hopeful of, makes sense because my hip and pelvic area all feels much more connected and supported.
I have learnt so much from you and your wonderful methods of sharing your vast amount of knowledge.
I have many problems, too many to list, but bladder was really becoming an issue and kegal exercises , machines had done nothing to help.
I somehow came across you online and decided nothing to lose!
I was however very dubious after first class thinking how can this work, and being a member of a gym, I already do many of your exercises.
How wrong could I be? I'm delighted to say my bladder leakage problem has virtually gone and I will continue using your advice and perhaps may join you again for another course. I've decided I really enjoy Pilates!!
So, thanks again Rachel, I will definitely recommend you.
We begin on March 6th
The doors for this course are NOW CLOSED, but sign up below to be informed when our next course is running.
It's time to feel empowered, informed and inspired to take your pelvic health into your own hands.
Join The Ultimate Pelvic Floor Plan Waitlist