061 922 7037

Pelvic Floor Recovery

A Holistic Healing Programme To Restore Your Pelvic Floor


Urinary incontinence is also known as ‘loss of bladder control’ or ‘urinary leakage.’ It is when urine leaks out before you can get to a bathroom. If you have this, you are not alone.

Millions of women have this problem, especially as they get older. It can happen even if a woman has not had any children and can affect any age group. Some women may lose a few drops of urine when they cough or laugh. Others may feel a sudden urge to urinate and cannot control it. Incontinence is usually caused by problems with muscles and nerves that help to hold or pass urine.

The pelvic floor muscles are attached to the walls of the pelvis from the pubic region at the front to the coccyx at the back. These muscles support the uterus and organs of the lower urinary tract including the bladder and rectum. Urine is stored in the bladder. It leaves the body through a tube that is connected to the bladder called the urethra. Muscles in the wall of the bladder contract to force urine out through the urethra. At the same time, sphincter muscles around the urethra relax to let the urine pass out of the body. Leaking happens if the bladder muscles suddenly contract or the sphincter muscles are not strong enough to hold back urine.

Urinary incontinence is twice as common in women as in men and pregnancy, childbirth, and menopause are major reasons why. During pregnancy incontinence can be caused by the effects of the hormone Relaxin and the increasing weight of the growing baby. The pelvic floor muscles and urethra cannot withstand the additional pressure and begins to weaken and stretch. The weakening of the pelvic floor muscles can cause ring shaped sphincter muscles to become less effective at resisting internal pressure increases such as coughing, sneezing and laughing. It is more likely to occur after delivery due to the stretching and weakening that happens during labour and delivery.

The good news is that with a simple exercise prgramme and change of lifestyle habits you can help improve the symptoms of incontinence. As part of the Core Restore Programme I will teach you how to connect with your pelvic floor muscles, exercise to strengthen them and release them and take back control of your own body in an effective and holistic way to live life to the full again.

Release. Reconnect. Restore.

We RELEASE the tension in your body.
We RECONNECT with your muscles.
And we work to RESTORE strength and control in order to be back in control.

After completing the recovery program you will:

  • Learn about the anatomy of your body to get a better understanding of the core and pelvic floor muscles.
  • Delve deeper into knowledge of the pelvic floor, it’s role and function and how to find it!
  • Understand the role of “Kegels” and a movement based programme to restore the pelvic floor.
  • Develop proper breathing techniques to enable you to control urges and stay calm as well as understand the connection of the breath with your core.
  • Understand the importance of posture and alignment and to self correct when standing, sitting and performing daily activities.
  • Reconnect with your pelvic floor to ensure it is working optimally to avoid leaks and stress incontinence when you cough, sneeze or need to rush to the toilet.
  • Work on a one to one basis with Denise and leave with a manageable strategy and bespoke exercise programme tailored to your individual needs and requirements to deliver results and give you back control of your own body.

For Women of ALL Ages!

This programme is for ALL women so appropriate if you are pregnant and want to establish a simple routine to support your pelvic floor and core as your baby develops. You may be recently or a few years along the road post natal but experiencing leaks and wanting to gain better control. It may be that you are feeling the changes in your pelvic floor due to changes in hormonal balance brought on by menopause or recovering from a gynaecological operation or hysterectomy. Last but not least you may be older and wiser and looking to improve your continence and confidence.

Feedback from clients:

I started with Denise at Core Restore in August 2015. At my first assessment session my posture was incorrect, in fact I was skew & leaning towards one side. I was excited to learn that all this could be corrected & so started my journey. I initially started with private lessons to get into the swing of things. Denise is an excellent teacher & very receptive to your individual body needs & requirements. I also asked if there was any type of exercise that could assist with the situation where I constantly felt & needed to go to the toilet to urinate as well as getting up numerous times in the evening. Denise explained that pelvic floor exercises could assist in strengthening the pelvic muscles to assist with this. We then added these exercises. The wonder about these exercises is that they can be done anywhere & any time of the day. After a few sessions the change was noticeable & amazing. I rarely get up anymore in the evenings to go to the loo. Seven months down the line, my posture has improved dramatically. I have firmed up & am now aware of how important the strength of the core muscles and good posture are. As I am computer & desk bound most of the time, I have incorporated core exercises into my daily lifestyle & what a difference it has made to my general well being. I would highly recommend Denise. She is a brilliant teacher, caring & fun & WOW what a personal achievement to see our hard work together showing positive benefits! I just LOVE the Core Restore programme & it now a vital part of my life. ~ Michelle Koenig

By the time I found Denise I’d been on a sad slide into a greater and greater sense of physical frailty. My gynaecologist referred me to Denise after he diagnosed that I was in stage 3 bladder prolapse. This was in 2015, three years after I had a hysterectomy for a prolapsed uterus. I wanted him to just magically fix the problem of my growing incontinence, but he was reluctant to do further surgery as he said he no longer believed that cutting was always the answer. I had misgivings, but Denise quickly took charge of these. She has a warm, easy, knowledgeable style that immediately changed the problem into a challenge – one that could be worked on. She explained the anatomy of the pelvic floor in a way that helped me to understand which exercises are crucial for me to do. She helped me with my posture and general attitude to my body. She advised me around diet and sleep. She worked with all of me. Pretty soon I could go through most nights getting better sleep as I was waking only once to go to the loo. I learnt to relax my pelvic floor when I was in a panic to get to the loo, so that I would not leak. She put me back in control of my body. I still have to be careful, but I know that my core is functioning better than in years. ~ Hannelie

What’s included:

The Pelvic Floor Recovery Programme is a 6 week programme consisting of 6 one-on-one sessions with Denise Louw, Founder of Core Restore and Holistic Healing Pilates Specialist. Your programme will include the following:


Health Checklist
& Questionnaire


& Alignment


Diaphramatic Breathing


Nutrition & Stress Strategy


Pelvic Floor


Anatomy & Pelvic Floor Connection

Join me on a holistic, realistic and supportive recovery programme that really works!