StretchLearn Course

Take Control of Your Pelvic Floor Health

Evidence-informed exercises, anatomy made simple, and a clear plan — no prior knowledge needed.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

This course demystifies pelvic floor health for beginners using clear anatomical explanations, guided exercises, and evidence-informed strategies. You will learn to identify signs of both weakness and over-tension, practice targeted movements beyond the standard Kegel, and develop a self-management routine. This content is general education — always consult a pelvic health physiotherapist for personalised assessment and treatment.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Describe the anatomy and three-dimensional function of the pelvic floor musculature

Distinguish between hypertonic (over-tense) and hypotonic (weak) pelvic floor presentations

Perform a correct pelvic floor contraction and full relaxation using reliable cuing strategies

Apply diaphragmatic breathing, hip mobility, and posture adjustments to support pelvic floor function

Recognise common dysfunctions — stress incontinence, urgency, and early prolapse symptoms — and understand evidence-based self-management options

Build a progressive 8-week pelvic floor training plan and identify red-flag symptoms requiring professional referral

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Anatomy and Function — Know What You Are Training

Build a three-dimensional mental model of the pelvic floor so every exercise has clear anatomical intent rather than vague guesswork.

3 lessons

The Pelvic Floor Is a Hammock, Not a FloorContent · 45 min

Preview Enabled

Bony Landmarks and the Pelvic BowlContent · 45 min

LMS Access

The Pressure System — Breath, Belly, and the Pelvic FloorContent · 45 min

LMS Access

Module 2

Module 2: Assessment — Is Your Pelvic Floor Tight, Weak, or Both?

Learn to differentiate between hypertonic and hypotonic presentations using symptom patterns, self-observation, and functional tests — with clear guidance on professional referral.

3 lessons

Hypertonic vs. Hypotonic: Two Very Different ProblemsContent · 45 min

LMS Access

Functional Self-Observation: What You Can Assess Without an ExamContent · 45 min

LMS Access

Understanding Prolapse and Incontinence Without FearContent · 45 min

LMS Access

Module 3

Module 3: Training — Activation, Relaxation, and Progressive Loading

Build a practical pelvic floor exercise toolkit with precise cuing, graduated difficulty, and the relaxation skills that most programs neglect.

3 lessons

Finding and Isolating the Pelvic Floor — Better Than a Basic KegelContent · 45 min

LMS Access

Progressive Loading — From Lying to Standing to Sport-SpecificContent · 45 min

LMS Access

Relaxation Exercises — The Missing Half of Pelvic Floor TrainingContent · 45 min

LMS Access

Module 4

Module 4: Lifestyle, Habits, and Long-Term Pelvic Floor Health

Translate exercise principles into daily habits — bowel health, movement variety, load management, and the long-view approach to lifelong pelvic floor function.

3 lessons

Bowel Habits and Pelvic Floor LoadContent · 45 min

LMS Access

High-Impact Activity, Heavy Lifting, and Return to SportContent · 45 min

LMS Access

Perimenopause, Menopause, and Lifelong Pelvic Floor StrategyContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

pelvic floorwomen's healthKegel exercisesincontinenceprolapsecore functionpelvic health physiotherapy