Pregnancy & PostpartumActive referenceUnder clinical review

Pelvic Floor Recovery

Postpartum / post-prostatectomy / urinary-incontinence plan. Pelvic-floor co-ordination, abdominal-wall recovery, and gentle return to loading.

Condition: Postpartum SI Dysfunction

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Do you have a worsening sensation of bulging or heaviness in the pelvis?
Require Clearance · Please see a pelvic health clinician before continuing.
Are you having blood in urine, pelvic pain, or fever?
Urgent Care · Please see a clinician promptly for evaluation.

Clearance and monitoring checks

Leakage episodes today?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Connect & Activate

4 weeks

Goals

Identify lift + drop of pelvic floor
Gentle TA activation

Precautions

No bearing down
Avoid breath holding

Abdominal Bracing

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Child's Pose

Activation · T0 · Beginner

2 sets · 10 reps · 45 sec · 15 sec rest

Recorded pain ceiling: 4/10

Child's Pose

Mobility · T0 · Beginner

2 sets · 10 reps · 45 sec · 15 sec rest

Recorded pain ceiling: 4/10

Diaphragmatic Breathing (90/90 Position)

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Diaphragmatic Breathing (90/90 Position)

Mobility · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Double Knee to Chest

Activation · T0 · Beginner

2 sets · 3 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Double Knee to Chest

Mobility · T0 · Beginner

2 sets · 3 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Figure-4 Rock (Supine)

Activation · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Figure-4 Rock (Supine)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T1

Co-ordinate Loading

5 weeks

Goals

Maintain pelvic floor activation through bridges + squats
Reduce leakage events

Precautions

Stop if heaviness or bulge worsens
Track leakage

Back Extension - Floor (Prone Superman)

Strength · T1 · Beginner

2 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Back Extension - Floor (Prone Superman)

Stability · T1 · Beginner

2 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row - Standing

Strength · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row - Standing

Stability · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bird Dog - Full (Contralateral)

Strength · T1 · Intermediate

2 sets · 6 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bird Dog - Full (Contralateral)

Stability · T1 · Intermediate

2 sets · 6 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bird Dog - Leg Only

Strength · T1 · Beginner

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bird Dog - Leg Only

Stability · T1 · Beginner

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bridge Hold (Isometric)

Strength · T1 · Beginner

2 sets · 10 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bridge Hold (Isometric)

Stability · T1 · Beginner

2 sets · 10 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Clamshell

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Clamshell

Stability · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T2

Integrate Daily Loading

3 weeks

Goals

Lift 10kg with breath-coordinated activation
Run-test progression

Precautions

Defer impact until clinician clears

Back Extension - 45 Degree Bench

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Back Extension - 45 Degree Bench

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Bird Dog with Elbow to Knee

Strength · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Pallof Press

Balance · T2 · Beginner

3 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bird Dog with Elbow to Knee

Endurance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Box Squat

Strength · T2 · Beginner

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Side Plank

Balance · T2 · Beginner

3 sets · 10 reps · 20 sec · 30 sec rest

Recorded pain ceiling: 4/10

Box Squat

Endurance · T2 · Beginner

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Chop - High to Low

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Single-Leg Stand with Reaches

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cable Chop - High to Low

Endurance · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Hip Abduction

Strength · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cable Hip Abduction

Endurance · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Guide questions

What is the Pelvic Floor Recovery guide?

Postpartum / post-prostatectomy / urinary-incontinence plan. Pelvic-floor co-ordination, abdominal-wall recovery, and gentle return to loading.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L2 · Clinician clearance required safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 20 minutes, and an overall duration of 12 weeks.