Frank About Pelvic Health 101
It recently dawned on me that I put this lil Frank baby out into the world assuming everyone would get it; they’d understand its purpose, its trajectory and how to use it immediately. But as the new entrepreneur that I am… I quickly learned that not only can it be confusing to some, but others don’t even know what to call it!
So let’s go over the 101 on Frank:
What To Call It
When To Use It
How To Make The Most Of It
Bonus Cards
1.What To Call It — I call it Frank.
As a business name, it’s Frank About Pelvic Health — but I hate a mouthful, and am happy to ignore the million other businesses called Frank because none of them talk about vaginas and pelvic health ◡̈
2. When to Use it - The Ideal Member
Frank is meant to support you from that 2nd trimester (1st for the lucky ones!) until 6 months postpartpum (for now!). The idea with Frank is to maintain and build your strength throughout pregnancy in a way that you know is safe and staying mindful of your growing body. As a pelvic floor physio, I have seen SO MANY different types of pregnant people, and not to shame those who don’t (or cant!) do physical activity, but being strong going into and throughout your pregnancy has such an impact on how one feels during pregnancy and recovers from delivery. Less back pain, less leaking, better mindset, stronger recovery.
Working out with Frank during pregnancy is meant to ensure there is always an option to meet your needs no matter the mood or the trimester. Here’s a glimpse into what the prenatal membership offers;
Pelvic health specific prenatal education to set you up for success.
Full body strength workouts for all trimesters.
Pelvic floor education, strength & relaxation.
Mobility, education and perineal tear prevention content!
When it comes to being postpartum, the IDeAl member already knew about Frank and knows that there are so many resources to utilize right from day one. No matter when you start, the postnatal platform are best used in sequence, starting from the beginning to build awareness and ensuring you don’t miss any steps as far as strength building goes.
Ready to do a little something but still recovering and kinda nervous because you were told to wait 6 weeks.
Clinically, I find the early 6 week period to be the one with the most opportunity … and fear. After a couple weeks, clients are often starting to feel a little “better” (think: less bad). Not in a “I feel great!” kinda way but more so like a “I feel less hungover than I did this morning” kinda way. You know? Neither party is in any shape to go for a jog, but they may be ready for a lil sumthin sumthin.
There is SO MUCH gentle mobility, breath work, and core / pelvic floor activation that you can do during that 6 week period that would help you feel so good in your body. Early activation is promoted in all types of rehab protocols and postpartum recovery should be no exception.
You’ve been cleared to exercise but where to start?
This next section will help you explore movements that are more full body, and familiar to things you’d see in regular workout classes. From squats, chest presses to lunges, this program is progressive, gentle to start and spicy come the 6th week. You’ll feel more aware of your core than ever before and more confident in your capacity to do increasingly hard things!
You’re over 3 months pospartum, feeling stronger, wondering if you’ll ever run again — aka How.
Returning to run postpartum is probably the best researched protocol we have in the world of perinatal health. There’s a list of strength criteria you should be considering, PF strength you should have regained and a recommended way to reintroduce running. This section ensures you’re rebuilding the stability. strength and bounce you need to set yourself up for success.
Keep in mind that you can purchase each section individually without subscribing to a monthly membership — Check out the various packages in the pricing section!
3. How To Make The Most Of It
The recommendation for physical activity during pregnancy is 150 mins / week of moderate exercise including aerobic and resistance training. Very similar (exactly the same) to the average population recommendation no? I’m a big believer in something is better than nothing and there’s no one size fits all approach. What I do think is important to keep in mind when making your own plan is:
Make a plan and stick to it, or write yourself just in case options
Choose if you’re a little everyday or more 2-3 bigger days per week
Mix it up! There are lots of ways to get warm and sweaty.
You gotta do it cuz it makes you feel good, not for the superficial benefit because the superficial change takes so damn long that you’ll lose patience before you see it.
Personally, I prioritize two strength days, and something else be it a long walk, hike, bike, run just something that makes me warm or sweaty. Sticking to that (about an hour each), keeps me feeling good, and keeps my progress consistent.
4. Bonus Cards
Frank will forever be evolving and I’d love your input into how to do that in a way that serves the user best. My next current goals are:
Reorganize the postpartum platform to be workout 1-40 that you chip away at and that covers all 3 current sections
A month long daily snack size movement option program specific to C-section recovery
More pelvic floor specific videos to help during pregnancy and restrengthen postpartum
Eventually I want to create an entire postpartum workout library for everyone who’s worked through the initial rehab stuff. But that’ll take a lil time.
Comment below or email me at frankaboutpelvichealth@gmail.com
Written by Rachelle Bonneville
Founder or Frank
