Fitness Pilates Newsletter Sunday 18th May

It’s been a busy and exciting week with the launch of the Fitness Pilates Menofit™ Training Course, which Kelly and I presented on Thursday. This week, we’re delivering two Reformer Training courses:

• Wednesday – Fitness Pilates Reformer Training

• Thursday – Level 3 Reformer Training

If you’re interested in either course or want to find out more, feel free to drop me a WhatsApp on 07976 268672.

We’re hearing from studio owners across the UK who are looking to train more instructors, as the demand for Reformer Pilates continues to grow nationwide.

Also, thank you for the amazing feedback on last week’s Vertigo & Balance newsletter — so many of you reached out to say how common this is with clients. I’m really glad it was helpful and that you’re able to share the info with your own communities.

Today the focus is pelvic Pain and Pelvic Floor Dysfunction.

 What is Pelvic Pain and Pelvic Floor Dysfunction?

 Pelvic Pain

Pelvic pain refers to discomfort in the lower abdominal or pelvic area. It can be:

• Acute (sudden and short-term)

• Chronic (lasting longer than 6 months)

It may be caused by muscular imbalances, gynaecological conditions (like endometriosis), bladder issues, bowel dysfunction, or pelvic floor muscle dysfunction.

 What is Pelvic Floor Dysfunction (PFD)?

Pelvic floor dysfunction occurs when the muscles, ligaments, or nerves in the pelvic floordon’t function properly. These muscles support the bladder, bowel, and reproductive organs.

There are two main types:

• Hypotonic (Weak) – Muscles are too relaxed or underactive

• Hypertonic (Tight) – Muscles are too tense and unable to fully relax

 How Common Is It?

• It’s estimated that 1 in 3 women will experience pelvic floor dysfunction in their lifetime

• Around 50% of women who have had children show signs of some form of PFD

• 10–20% of women experience chronic pelvic pain, often misdiagnosed or untreated

• It becomes more common in perimenopause and post-menopause due to hormonal changes

 Common Symptoms of Pelvic Floor Dysfunction

• Leaking urine when coughing, sneezing, jumping (stress incontinence)

• Urgency or frequency in needing the toilet (urge incontinence)

• A feeling of heaviness or dragging (may indicate prolapse)

• Pain during intercourse

• Lower back, hip, or pelvic pain

• Difficulty fully emptying bladder or bowel

• In hypertonic cases: tightness, burning, or aching in the pelvic region

 Key Differences: Hypotonic vs Hypertonic Pelvic Floor

Type

Description

Common Symptoms

Hypotonic (Weak)

Underactive, lacks strength

Leaking, prolapse symptoms, poor control

Hypertonic (Tight)

Overactive, unable to relax properly

Pelvic pain, painful sex, difficulty emptying bladder/bowel

 Fitness Pilates: Exercises to Include

For both types of pelvic floor dysfunction, a balanced, breath-focused approach is key. Fitness Pilates can be highly beneficial when taught with awareness.

 Safe & Supportive Exercises:

• Seated and supine pelvic tilts

• Diaphragmatic breathing with core activation

• Bridge with breath (gentle squeeze and lift on exhale)

• Heel slides and toe taps (core control with alignment)

• Wall-supported squats

• Gentle glute work (e.g. clams, glute bridges)

• Cat/cow and child’s pose for hypertonic clients

• Supine 90-90 breathing or side-lying relaxation

 Exercises to Be Cautious With or Avoid (especially early on)

• High-impact or jumping moves (e.g. squat jumps, jumping jacks)

• Heavy weighted abdominal work (e.g. loaded crunches, sit-ups)

• Double leg lifts

• Overly aggressive core bracing

• Planks and side planks for symptomatic clients (start with modifications)

• Excessive breath-holding or Valsalva manoeuvre

• Deep lunges or unsupported single-leg balance (may cause bearing down)

 Fitness Pilates Principles to Focus On:

• Exhale on exertion – Teach the connection between breath and pelvic floor

• Spine neutral alignment – Reduces unnecessary pressure

• Controlled movement – Slow, purposeful transitions

• Small range over high reps or high intensity

• Use of props – Ball between knees or under pelvis for feedback and support

Is this helpful….email me and let me know.

Ill post this in the Fitness Pilates Facebook group so we can continue the discussion there.

Have a lovely Sunday 

Rachel x

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