Pelvic Floor Reconnect

A 12 week online Pelvic Floor Recovery Program


Restoring your Pelvic Floor so you can get your life back!

And busting the myth that wetting yourself after kids is normal…

Are you fed up of…

  • Sneezing, coughing and laughing, and wetting yourself
  • Feeling broken down there, like your insides are about to fall out
  • Afraid to do the activities you love, because of discomfort
  • Having to think about where a toilet is, because of bladder urgencies
  • Not being the mum/nan you thought, because you are anxious of making it worse
  • Are you freaking out that this will be your life forever!


I’ve personally experienced my own pelvic pain that left me feeling depressed and not myself, but I want to re-assure you that you can start your own healing journey and feel like you again, just like I have!

I know that this problem is making you feel old and taking away your independence. I want to re-assure you that it’s not too late, that’s why I have created this Online Course which is designed for any stage of your life.

So how would you feel if you could…

  • Belly laugh with your friends without worrying
  • No more pads (goodbye Tena ladies!)
  • Being able to hold your toilet
  • Be free from the discomfort
  • Feel confident in your body again
  • Enjoy activities like jumping on a trampoline, with dry knickers!
  • Removing the limitations you’ve had to put on yourself

You had to change your life out of necessity and not choice, so give yourself the gift of regaining your self-esteem and have the freedom to do what you love!


About me

Hi, I’m Gemma

I have suffered and recovered from my own pelvic pain after having my first child. Can you imagine, having to deal with not only being a first time mum, but my body felt broken.

I had trust in the medical system but felt let down by professionals who didn’t take my pain seriously. I felt angry, confused and was made to feel like a drama-queen. I had no idea what was wrong with me but was told I needed surgery. It turns out that surgery wasn’t the full answer to my recovery.

So that’s when I turned to Doctor Google and found other solutions. Surgery didn’t need to come first. WTF!!! How is this not common knowledge?!? This is when I took my recovery into my own hands and healed myself.

My obsession into Pelvic Floor Health has now become my passion, and I have trained with the top Pelvic Floor Physio’s, Movement Coach’s as I don’t want women to feel this is their life now, because that’s not true.

Your body is amazing and it can be healed so you can get your life back and start living again! And I want to show you how. Rebuild your pelvic floor in the comfort of your own home and feel like you again!

I learnt that…

Instead of being at the mercy of long waiting lists and feeling helpless, I learnt how to heal myself and take my knowledge and qualifications, turn it into a course and help other women who are experiencing the same.

Movement is medicine


Simple changes to your daily habits that can have the biggest impact


That squeezing and releasing at traffic lights isn’t enough


Healing your pelvic floor involves a whole body experience

I transformed from feeling scared about returning to my physically demanding job in the fire brigade, where my pelvic floor felt like it could collapse, to competently embracing my work a year later after healing myself. I felt confident in reaching the standard I left and realised that it was still a job I could excel in.

Here are some of the results my clients have been getting…

If I told you there was another option besides living with this or surgery, that you can take back control and heal yourself, what would you say, would you want to know more?

Introducing Pelvic Floor Reconnect

Pelvic Floor Reconnect is a 12-week Online Program that can be done in the comfort of your own home, that integrates breathwork, stretching routines, mobilisations, strength work and gives you an understanding of your body to heal your pelvic floor so you regain your confidence.

what’s included:


Full access to the 12-week Online Course


Instructional videos


30 minute workouts


Weekly worksheet to compliment the videos


Other resources to support your healing journey. For example the importance of hydration and knowing your bladder.


A safe and judgement free environment where you feel understood and heard.


Access to our private community where you can ask questions, get feedback and support


Lifetime Access & 30 day money back guarantee

Bonuses & Extras

Simple daily changes that support your recovery.

Tips on how to go up and down the stairs


What not to do on the toilet

How to sit well for your pelvic floor

How to lift heavy things – like your baby or kids

A jaw mobility class

What happens at a pelvic floor physio appointment

Why you need water & a bladder diary

Regain your self-esteem, know your worth & delve into movement that makes your whole body feel strong


You don’t have to sit back in fear wondering what on earth you can do.  Many of us feel left out to dry after a diagnosis but there are ways you can care for your body, get to know it and manage symptoms

A bonus module: Introducing Katy Folley “The Wellness Woman”

Katy is a trusted pelvic floor physiotherapist and has a passion to support women through the many changes that life’s journey brings.

Katy shares her expertise and tells us exactly what a pelvic floor physio does and why it is so important to be assessed.  She dispels myths and worries about going to a pelvic floor physio.

It’s a fascinating interview and Katy provides invaluable information on how you can get your own pelvic floor physio.

You might even end up connecting with Katy as she is so approachable.

Pelvic Floor Reconnect Online Program is for you if you are a women experiencing…

Wet yourself when sneezing, coughing, laughing, jumping, exercising or lifting.

You suddenly feel the urge to go to the toilet

You are done with feeling anxious, old, frustrated, insecure and simply want your confidence & self esteem back.

You want to reduce symptoms of prolapse like heaviness, bulging your pressure in your vagina

You want to enjoy your day without having to map out where the toilets are.

You want to reconnect your body before or after surgery for better recovery.

You want to learn how to move and trust your body again

You want to enjoy being active with your children and remain independent in later years.

You want simple exercises that support your healing journey in the comfort of your own home.

You want to go through this journey with others without feeling alone.

I know you are sick and tired of the constant fear, worry and pain you are experiencing daily, so imagine, what would it feel like to take back control of your life and start living again? You deserve that!

Get all this for..

One Time Payment


two monthly payments


three monthly payments

Over a year you get all this for 44p a day!

But remember you don’t get this program for a year, or 2 years or even 5 years, you have full access for a lifetime.

Because caring for your pelvic floor should be a lifetime habit!

What does my healing journey look like?

Pelvic Floor Reconnect follows the BALME method.  This method has been developed by Gemma after successfully helping many women. It is a method that really is a BALME for your pelvic floor.  BALME stands for B – breathing, A – alignment & posture, L – lengthen and release, M – mobilisation & strength and finally E – a little bit of education to help you advocate for yourself. 

To learn more about what BALME can do for you, click below 

B - Breathing

The breath is everything. It is how we manage pressure in the body and stabilise as we move.  How we breathe affects our pelvic floor not to mention our precious pelvic organs whose wellness keeps life delicious. I’m talking your bladder, vagina, uterus and rectum. Our head & heart can’t do anything meaningful if these are not happy and how we breathe is the beginning of the story.

A - Alignment & Posture

Here we look at at how we position our body. How we stand, sit and move creates an environment that is either beneficial or detrimental to pelvic floor health. Our breathing muscle is attached to our ribs and our pelvic floor is inside the pelvis. These two muscles work together. To do that effectively they need to be aligned with each other.

L - Lengthening & Release

For our muscles to work to their full potential they need their full range of motion.  So we need to lengthen muscles to prepare for strength.  And our pelvic floor needs to relax and release to eliminate painful symptoms of tightness.

M - Mobilise & Strength

Having mobile muscles including your pelvic floor means they can adapt to any situation and hold strong.  And this is when strength comes into play where we can challenge the core and pelvic floor to be robust in daily life activities and the movements you enjoy.

E - Education

I love a little bit of knowledge and I believe that if you know the why and how your movements affect pelvic floor health then you are more likely to stick to the program and sequences given.

The Modules

1. Introduction & Tool Box

This section is to get you ready for the weeks ahead.  There are worksheets that you may find helpful for your journey ahead.  There’s an equipment list and an ideas worksheet of how to fit the exercises into your day and some education on how Pelvic Floor Reconnect works.

2. Week 1: All about the breath
The breath is everything. It is how manage pressure in the body and stabilise as we move.  How we breathe affects our pelvic floor not to mention our precious pelvic organs whose wellness keeps life delicious. I’m talking your bladder, vagina, uterus and rectum. Our head & heart can’t do anything meaningful if these are not happy and how we breathe is the beginning of the story.
3. Week 2: Staying Aligned & Moving the ribs
Here we look at at how we position our body. How we stand, sit and move creates an environment that is either beneficial or detrimental to pelvic floor health. Our breathing muscle is attached to our ribs and our pelvic floor is inside the pelvis. These two muscles work together. To do that effectively they need to be aligned with each other.
4. Week 3: Working out your strategy
During this week we really hone in on what your current breathing strategy is and look into some different practices you can  try that benefits pelvic floor health.
5. Week 4: Pelvic Floor
You can’t have a pelvic floor program without a whole module on it.  The pelvic floor is the coolest muscle! It just needs some TLC. Muscles are reflexive, supple and responsive. Here we look at how to do a pelvic floor exercise (kegels) and how to really connect to that muscle.  We look at how your posture makes a difference, how the breath works and when isolated pelvic floor exercises are not for you.
6. Week 5: Every vagina needs a good foundation
Your foundations are your feet. They absorb impact from the ground. This force travels up the leg and into the pelvis. So our feet need to be strong and this is the focus in this module.
7. Week 6: Shaking out the pelvis
Our pelvis is where the pelvic floor and the pelvic organs live. All the muscles, tendons, ligaments and other soft tissue here really does well when it is mobile and flexible.  This is why mobilising the pelvis is integral to pelvic floor happiness.  This is a fun module with a lot of pelvic wiggling all aimed at becoming more mobile in this area.
8. Week 7: Does my bum look b...
I sure hope you knew I was finishing that sentence with booticlicious. Cos that’s what this week is all about. Your bum muscles and how fabulous they are a big player in how your pelvic floor works.
9: Week 8: Hip Hip Hooray
Just like the booty the hips have a job to do. The hip muscles are so intricately linked with the pelvic floor that some are classed as pelvic floor muscles. The hips stabilise us as we move about. They also help us balance on one leg – we do this everytime we walk. If the hips are not turning up to the party the pelvic floor takes over the job of stabilising. This makes it tired and not so good at doing it’s other job which is holding on wee, poo and our pelvic organs.
10: Week 9: Core! Look at them moves
All of the weeks integrate core control.  But in this week we really start to challenge how the pelvic floor and core works together.
11. Week 10: Twist & Shout
Rotation of the body is so important to the body.  It helps our breathing muscle work better, our posture and can even move the joints of the pelvis all of which are key to pelvic floor function.
12: Week 11: What's holding you back?
You might be finding that you are doing all the moves & grooves but your pelvic floor just can’t help but give up the game. Let’s remind ourselves that the whole body is connected and that it’s one thing to ask the pelvic floor to relax and lengthen but what if other areas of your body and indeed life are just not getting the message. If you are stressed and holding tension elsewhere there is a big chance this will filter down to the pelvic floor. So in this week we look at other areas of tension in the body that could be holding your recovery back.
13: Week 12: What's next?
In this module we look at how to make all the exercises you have learnt more challenging.  We add weight, load and combine moves.
14: Daily Life Module
This is a module you can dip in and out of.  It gives you lots of ideas of how you can modify your movements in daily life to optimise pelvic floor health. We look at sleep, going to the toilet, lifting and so much more.
15. Bonus module: Interview with Pelvic Floor Physio Katy Whitmore
A fantastic interview with pelvic floor physiotherapist Katy Whitmore.  Katy tells us why it’s so important to see a physio and what to expect when you get to your appointment.

Have a sneak peek inside the program…

Red flags to look out for…

This section is not meant to scare you but it is important that you know what to look for and when to see your doctor or other medical provider. Sometimes the symptoms we experience are the same symptoms for other serious conditions so it’s always a good idea to get checked out. So whilst there’s so much that can be done at home when it involves your musculoskeletal system (your muscles) there are other conditions that may need a different approach.  These conditions could include but not limited to cancer, sexually transmitted diseases, infections and neurological changes. Take a look at the below descriptions – these will warrant further investigation with your medical provider.
  • Abnormal vaginal bleeding or discharge
  • Feeling full too quickly or difficulty eating
  • Itching, burning, pain and tenderness of the vulva
  • Changes in vulva skin colour, texture, rash, sores or warts
  • Bleeding after intercourse
  • Postmenopausal bleeding or pain
  • Blood in your urine or bowel movements
  • Sudden unexplained weight loss
  • A lump or mass anywhere
  • Electric shock like pain
  • Sudden loss of balance, bowel or bladder function 
  • Ongoing or sudden numbness in the pelvic area or lower body


How is this course delivered?

This course is online. You will receive full support from Gemma through a private / closed facebook support group. Only women and vagina owners are in this group. This support is there for you no matter how long you take to complete the course.

How much time do I need to complete the course?
This completely depends on your body and where your body is at. So, it will be different for everyone. However, the course is designed to be 12 weeks long. But there maybe some weeks where you will want to spend more time on the exercises.  That’s absolutely fine. It’s why you have lifetime access.
How much is Pelvic Floor Reconnect?

The cost of the course is £147.

Can I pay in instalments?

Yes you can. You can pay for Pelvic Floor Reconnect in 2 instalments. However, due to the limitations of the software please contact Gemma on so we can arrange payment.

How long are the videos?
Most videos are between 2 and 10 mins long so you can digest the content quickly.  However, some concepts take longer to explain but they are no longer than 20 minutes.  The workouts are between 20- 30 minutes long but you can stop them whenever it suits you.
How long should I spend on each exercise?
On average you should spend 10 – 30 minutes doing the weeks exercises. However, this is purely dependent on what your body needs and you should do what feels good to you.  However, lots of the exercises you can do whilst you carry out other daily chores or whilst you are at work. I’m a big believer in combining tasks so they don’t take up more time.
What do I need to wear to do the exercises?

Ideally you should wear comfortable clothing THAT YOU CAN MOVE IN. There is no point in wearing a tight pair of jeans or even leggings that restricts the movement of your body. A good gauge is to see how the movements feel when wearing as little clothes as possible and then choose clothes that allow you the same or a similar amount of freedom – as I guess you don’t want to spring around in your undies if you do this in the park or gym. Haha!

This also goes for support bras or sports bras, sometimes these can restrict your breathing as they do not allow the ribcage to move. So, aim for something that feel comfortable but not restrictive.

What footwear should I wear?
Ideally barefoot but if you are in a gym or outside then I recognise that this may not be comfortable for you so go with a pair of trainers that are as barefoot / flat as possible. If you have always worn supportive trainers (ones with cushioning) or have always worn shoes with a heel then you may need some time to transition into a flatter shoe.
What equipment will I need?

You will find all information about this in the introductory section. I have designed this course so you can use normal house hold objects as your equipment.  But sometimes having the equipment is best.  

When can I start my course?

You can start the course as soon as you sign up. You will need to have completed the online health questionnaire. If you are newly postnatal you will need to have had your postnatal health check with your GP (normally 6-8 weeks for vaginal delivery or 12 weeks for C-Section).

Can anyone do the course?
You cannot do this course if you are pregnant. Other than that as long as you complete the health questionnaire which will be sent to you after sign up and you have had a 6 week postnatal check (12 weeks for caesarean section) you are good to go.
What if I want to cancel my course?
You will have 30 days to cancel your course and get your money back. We understand that you might change your mind or feel that this was not what you were looking for.
What's expected of you
• Patience. This is not a quick fire, pound it hard program by any stretch of the imagination. I am not going to goad you with promises of fast results. In this program we are undoing changes that have happened over a course of 9 months and for some we will be challenging you to undo habits of a lifetime. This. Takes. Time. You may indeed feel the results after just a couple of weeks. This has happened but it’s not always the case so be patient.

• Do the movements in sequence. There are big reasons why this program has been put together how it is. And that’s to get the best results possible.

• Do the Work. Do the Work. Do the work. That doesn’t sound very supportive does it? But what I’m trying to say is that you need to give yourself permission to take out a few minutes of your day for YOUR self-care. Caring for yourself and making sure you are tiptop means that when you go back to your family, they get the best of you and that is the most fantastic gift you can give.

• Oh and did I say do the work? – if you only get down and do this once a month. You will not get results. The exercises are designed so you can do them whilst doing other things like brushing your teeth, washing up, even rocking the baby so it doesn’t have to mean taking 30 mins out of your day.

• If you have any questions regarding Pelvic Floor Reconnect then please feel free to use the contact me form which you can find in the contact me section or go to the FAQ section where your question may already be answered.

Can I spare the time?

I hear you!! You ‘re hesitating to do a recovery program because you’re a mum, a carer, have a full time job – there’s the issue of time. Life is fast paced and whatever responsibilities you have mind, body and soul is challenged. Pelvic Floor Reconnect knows this, I’ve been there and still struggle with finding time!

But in my experience, to care for others, you need to care for yourself. And who has time for Hospital appointments, surgery and standing back in the wings – let’s swap that out!

You need to feel good. Because that goodness, that vibrancy is contagious. Your kids, family and friends will look at you and think wow that’s my fun mum, grandma, friend, sister, Aunt… she’s crazy, she plays, she moves, she’s strong, she IS AMAZING!

What support do I get?
As you receive lifetime access to the course you will get lifetime support or for as long as the course is available.

I transformed from feeling scared about returning to my physically demanding job in the fire brigade, where my pelvic floor felt like it could collapse, to competently embracing my work a year later after healing myself. I felt confident in reaching the standard I left and realised that it was still a job I could excel in.

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