Reduce Postnatal Incontinence
Connect.
Heal.
Strengthen.
If the thought of having to sneeze makes you nervous, you are not alone. Incontinence affects millions of women, and yet it is still considered taboo. While incontinence is common, it’s not normal. It is often a sign of pelvic dysfunction or weakness and is something the Empowered Motherhood Program wants to help you manage and reduce.
What is postnatal incontinence?
There are two main types of incontinence. Urinary incontinence is any involuntary leaking of urine. Some women may also experience faecal incontinence, which is an involuntary loss of faeces. Faecal incontinence can also include difficulty controlling wind.
Stress urinary incontinence is the most common and happens when a sudden increase in abdominal pressure (such as when you cough or sneeze) causes additional downward force on the bladder, which leads to leaking.
Urge urinary incontinence is the involuntary loss of urine associated with a sudden and strong need to urinate. Such as when you hear water running or put the keys into your front door.
What is the EMP approach to postnatal incontinence?
Urinary incontinence is common with 30 – 50 per cent of women having some degree of incontinence post-birth. Childbirth is one of the biggest straining loads placed on the pelvic floor and women who experience vaginal delivery have a higher risk of developing pelvic floor dysfunction and urinary incontinence than women who undergo caesarean section.
Maintaining a strong pelvic floor will help reduce your chances of experiencing long-term postnatal incontinence. The Empowered Motherhood Program will help you to heal your pelvic floor after birth and feel strong and confident.
Pelvic Floor Strengthening
The pelvic floor is an integrated web of muscles, ligaments, and fascia that sits within the base of the pelvis. A well-functioning pelvic floor is essential for the most basic of daily activities, including maintaining continence when coughing, sneezing, exercising, or running.
In the EMP, we have 6 levels of pelvic floor workouts that can be started from birth, along with specialised videos for stress urinary incontinence, urge urinary incontinence and faecal incontinence. These workouts are designed to help you to build pelvic floor strength safely and progressively.
Progressive Loading
Not seeing any results? Are you making the mistake of just doing a few squeezes now and again? To build strength and heal your pelvic floor, your pelvic floor program must be well-structured, progressive and consistent. In the EMP, our pelvic floor workouts include:
- Isolated pelvic floor exercises to build strength and endurace.
- Pelvic floor exercises combined with functional movement.
- Symptom-specific exercises for conditions such as urinary and faecal incontinence.
Return to Impact Leak-Free
If you are interested in returning to running or high-impact exercise, it is important to ensure your pelvic floor is ready. Prematurely returning to running can lead to an increased risk of incontinence and prolapse. While runners often experience stress incontinence, the good news is that a structured pelvic floor training program can significantly improve it around 50-70% of the time.
In the EMP, we guide you through pelvic floor workouts combined with exercise-specific movement patterns to help you return to running leak-free.
I am loving the EMP! I have a history of stress incontinence, and I'm learning things I've never known! I love that it's safe for my pelvic floor yet still challenging.
— Kirrily Aynsley
The difference in my postnatal recovery is remarkable. I’m healthier, stronger, and happier. I feel confident moving due to the absence of stress incontinence (which I distressingly had for many months after my first pregnancy).
— Lizzie
Expert-led postnatal exercise programs
In the Empowered Motherhood Program, our postnatal pelvic floor exercises and full-body workouts will help you to heal and strengthen your body and return to exercise without leaking.
Early Postnatal Exercise
The EMP starts at birth with gentle, breath-based movement. Optimise your early postnatal recovery with physio-led pelvic floor workouts designed for the first 6 weeks after birth.
Reduce Prolapse and Incontinence
Reduce symptoms of pelvic floor complications such as prolapse and incontinence with specialised workouts and programs led by Pelvic Health Physiotherapist and EMP co-founder Lyz Evans.
Keep Progressing
Our goal is to help you feel stronger than ever. Keep building strength through your pelvic floor with advanced postpartum workouts, including specialised return-to-running classes.
Physio-Led Education
Research shows that 50% of women don't activate their pelvic floor correctly. Learn from pelvic health physio with tutorials, Live Q+A and educational classes.
EMP is far more than just pelvic floor workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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