Beth Davies Coaching

Strength Training

Top pelvic health questions in 2024

These are the top 3 pelvic health questions I currently get asked (now in 2024) Should I be doing Kegels? You’ll find lots of mentions of kegels (or pelvic floor exercises) amongst my blogs because they can be super useful, but also have limitations.  Research still shows they are the first line of treatment when …

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Pelvic floor dysfunction IS a fitness industry conversation

Recently, a client shared that the owner at her gym had never heard of pelvic organ prolapse. Even though stats show that it can affect up to 50% of women at some point during their lifetime.   Indeed, I have been told more than once by gym owners that “we don’t have that problem here”. Even …

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How to rehab and rebuild after a prolapse diagnosis

This blog outlines 2 phases of training after a prolapse diagnosis – rehab and rebuild!  The new definition of Pelvic Organ Prolapse according to the ICS (International Continence Society) includes the following 2 elements  The descent or departure of one or more of the pelvic organs away from their original position, along with  Bothersome symptoms …

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What to avoid if you have pelvic organ prolapse

The world of prolapse is full of “avoid this” or “never do that” kind of advice. But, put simply, there are no blanket restrictions, nor can there ever be! Given how individual everyone is!  So, this blog is a slightly different take on the “what to avoid if you have prolapse” statements.  I hope you …

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Mini Masterclass – is “just avoid” evidence based advice?

This was the title of a mini masterclass that I recently ran. The title comes from the fact you may have been given blanket recommendations for the things you can and cannot do if you have prolapse.  This video explores these recommendations and suggests questions to ask your healthcare provider. Plus a look at some …

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4 deadlift variations for pelvic organ prolapse

Variations (in ths case for deadlifts) can be super useful if you have pelvic organ prolapse and a) you’re working back up to conventional deadlifts or b) experience symptoms with conventional deadlifts or 3) want to add some variety to your training.    What is a deadlift? The deadlift is a compound strength training exercise …

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How to progress your glute bridges if you have prolapse

Glute bridges are often incorporated into a prolapse rehab programme. And for good reason! They offer a way of building core and pelvic floor strength alongside strengthening the glute muscles (besties with the pelvic floor!). Plus, if you are experiencing prolapse symptoms, being in supine (lying on your back) can be a great way of …

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The power of active rehab for pelvic organ prolapse

If you have been diagnosed with pelvic organ prolapse or have symptoms of prolapse such as heaviness or dragging, you may have been told the following:  To NOT exercise except for walking and swimming  To NOT lift anything and that incudes your toddler, baby or grandkids  To JUST do Kegels  This is not setting you …

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Strength training for leak-free running

For many female runners, the joy of hitting the pavement can sometimes be marred by an unexpected and often embarrassing issue—leaking. Whether it’s stress incontinence or related to pelvic floor dysfunction, the good news is that there’s a powerful ally in the fight against this problem: strength training!  Why do I leak when I run? …

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Strength training principles to heal prolapse symptoms

When so many women have been told to avoid strength training, here’s how it can help heal prolapse symptoms. Strength training as a stand-alone activity is well-researched, with many benefits for physical health. These include; reducing the risk of cardiovascular disease, maintaining muscle mass, and improving bone and joint health, alongside benefits for mental health.  …

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