Inside Out is the internationally acclaimed guide to exercising safely and reducing the risk of pelvic floor injury by Australian Pelvic Floor Physiotherapist Michelle Kenway with Urogynaecologist Dr Judith Goh.
This pelvic floor safe exercise guide for safe exercise with pelvic floor problems.
Learn how to:
- Strengthen your pelvic floor muscles
- Strengthen and tone abdominal core muscles
- Choose pelvic floor safe general strength & fitness exercises
- Avoid and modify unsafe abdominal exercises
- Strengthen safely in the gym
- Participate safely in Pilates, Yoga, Circuit training, Pump and Step classes
- Lose weight with safe weight loss exercises
This user friendly guide gives you confidence in your exercise program with exercises to choose and exercises to avoid or modify to protect your pelvic floor when exercising.
Expert health professional exercise guidance for women with:
- Pelvic floor prolapse (bladder, bowel, uterine, rectal)
- After pelvic surgery (prolapse surgery, hysterectomy, bladder repair)
- Weak pelvic floor muscles
- Bladder and/or bowel control problems
- Pelvic pain
Overview of Contents
Inside Out – pelvic floor safe exercises for women consists of:
- 88 pages (9 chapters)
- Professionally illustrated and photographed.
Section 1 • GET YOUR INSIDES INTO GEAR
Chapter 1: All About Your Insides
Understand what holds you up and in control – your pelvic floor and abdominal muscles
Chapter 2: Tone Up Your Pelvic Floor
Discover the secrets for getting your pelvic floor into peak condition
Chapter 3: Take Control of Your Abdominals
No more sit ups! Flatten the appearance of your stomach and improve your control
Chapter 4: Core Workouts for Everyday Living
Stay in control when you need to most with the right core exercises
Section 11 • SHAPE UP YOUR BODYWORK
Chapter 5: Improve Your Fitness & Lose Your Fat
Get fit and increase your staying power with aerobic fitness exercise that is kind to your pelvic floor
Chapter 6: Get Your Body Strong & Active Workouts
Get strong, tone up and stay young with strength exercises that protect your pelvic floor
Chapter 7: Gym & Equipment Exercises Exposed!
Exercise with confidence by doing what you should and avoiding what you shouldn’t
Chapter 8: Exercise Classes & Your Insides
What to choose and what to avoid – how to participate in and avoid the pelvic floor pitfalls of exercise classes
Chapter 9: Home, Class or Exercise Centre?
Confused about your options for your health and fitness? Tips to help you make the best choice for your health and your pelvic floor
Inside Out the first book in this series was a key resource for the Australian Continence Foundations’ National Exercise and the Pelvic Floor Project. Inside Out series provides health professional guidance for safe fitness and strength exercises to avoid pelvic floor injury and reduce the risk of worsening pelvic floor problems.
About the Author
Michelle Kenway is an Australian Pelvic Floor Physiotherapist and author. Michelle lectures to health professionals and promotes community health through her writing, radio segments, online exercise videos and community presentations. She holds dual post graduate physiotherapy qualifications in women’s health and exercise.
Dr Judith Goh is an internationally renowned Urogynecologist based at Greenslopes Private Hospital and Professor, School of Medicine Griffith University, Queensland. Judith specialises in pelvic floor prolapse and incontinence.