Abdominal & Pelvic Floor Boot Camp

Caroline C. Creager, P.T. - Northern Colorado's Adult & Pediatric Core Strength & Incontinence Specialist

Have you found sit-ups to be ineffective in getting rid of your abdominal pooch? Do you experience low back pain, constipation, or leak when you cough, sneeze, jump or get a sudden urge. Would you like to improve your posture and core (abdominal, back and pelvic floor) strength? If you have answered yes to any of these questions, this class is for you!

You Will Learn How To:

• Sit on a toilet properly
• Perform a Kegel exercise correctly
• Ameliorate or prevent urine leaking or gass from passing
• Flatten your abdomen (most women lose between 1/2 - 3 inches in their waist)
• Perform pelvic floor weight exercises when appropriate
• Massage scar tissue
• Lift/push/pull using correct biomechanics
• Exercise to strengthen the abdomen, back, and pelvic floor in 10 minutes or less a day

Anatomy and physiology of the abdomen, back, pelvic floor, bladder, and intestinal tract will be discussed. Class handouts and books are provided for references and reviews of class material.

Common Symptoms and Conditions of Boot Camp Participants:

• Abdominal weakness usually presenting as a bulge in the lower abdomen
• Diastasis Recti (separation of the abdominal tissue/muscle)
• Incontinence when coughing, sneezing, jumping or laughing
• Urge incontinence
• Constipation
• Frequent urination
• Low back pain
• Scar tissue from a c-section or episiotomy
• Prolapse of the bladder, rectum, or uterus

Common Causes

• Childbirth
• Menopause
• Hysterectomy
• Surgery
• Infections or inflammation
• Diabetes
• Poor posture
• Weakness in the "core" - abdomen, back or pelvic floor muscles

Advanced Abdominal and Pelvic Floor Boot Camp:

This class is designed for graduates of our introductory "Boot Camp". In this advanced class, we will progress your abdominal, pelvic floor and back exercises to the next level, and will add new exercises for the neck and scapular region. This class will teach you how to make your gym workouts core and pelvic floor friendly. You will learn which weight machines are right for your condition, and how to incorporate Kegel and transverse abdominis exercises into your workout. Each student will also receive a posture evaluation and receive recommendations for improving posture and strength.

Frequently Asked Questions:

Q — Will my insurance company pay for this class?
A — Many insurance plans have paid for this class. To check your specific plan, please call Executive Physical Therapy at 970-532-2533 and we can mail or fax you a list of questions to ask your insurance company.

Q — I am out of shape and haven't exercised in years. Will this class be too instense for me?
A — No. This class is designed for every woman, from couch potato to elite athlete. Our "Boot Camp" refers to a class that brings women together to learn how to take care of their abdomen and pelvic floor thorugh class participation, exercises, and a bladder re-training program. You will be performing less than 10 minutes of exercise each day at the onset of the program.

Q — Who attends the Abdominal & Pelvic Floor Boot Camp?
A — More than 200 women of all ages have attended this class. These are women who have just had a baby, women who are going through menopause, and women who just want more out of life — women just like you.

Q — Do you offer additional women's and men's health classes?
A — Yes. Caroline Creager, P.T., has recently added additional classes: The Accelerated Abdominal and Pelvic Floor Boot Camp, Advanced Abdominal and Pelvic Floor Boot Camp, and Abdominal and Pelvic Floor Boot Camp for Men.

Q — If I require additional physical therapy can Caroline provide these services?
A — Yes, Caroline Creager is an internationally acclaimed physical therapist with more than 15 years of experience, specializing in core strength training and women's health.

Class Schudule:

NEW - 1 Day Accelerated Boot Camp Saturday, August 30th - 9:00am to 4:00pm Abdominal & Pelvic Floor Boot Camp Day Sessions Time Thursdays Four Week Sessions Start Dates: July 10, 2008 Sept 18, 2008 Oct 30, 2008 Jan 29, 2009 Apr 2, 2009 7:00 pm Tuesdays Four Week Sessions Start Dates: Oct 7, 2008 Feb 7, 2009 noon NEW - Advanced Boot Camp Schedule TBA Want to learn more? Check out this recent article from the Longmont Daily Times Call? Incontinence camp - Exercise class combats bladder, bowel problems By Susan Glairon, The Daily Times-Call, March 16, 2006