Hope For Your Pelvic Floor - The Whole Body Pelvic Health Conversation

“Don’t lift that!” and “You need to lift weights!”“Wear a pad,” but also “You must work on bone density.”“Pop in a tampon to run,” yet “Running is essential exercise.”The mixed messages around women’s pelvic health are endless — and they’re keeping too many women stuck managing symptoms instead of healing them.In this episode, I’m calling out the contradictory, symptom-only advice so many women are given — from tampons for prolapse to “just use more lube” to “tell him to go slower.” These suggestions might get you through the moment, but they miss the point entirely.You’ll learn why these quick fixes keep your pelvic floor stuck in survival mode, how to spot when you’re being told to manage instead of heal, and simple ways to begin rebuilding your pelvic floor from the foundations up.Think of this as your “couch to 5K” approach for genuine pelvic floor resilience: less for longer, gradual load, whole body awareness and lots of hope.7 Minute Classes Pelvic Health Cafe

They Say Don’t Lift. I Say Don’t Limit Yourself: The Truth About Pelvic Floor HealingThis week, we’re diving into one of the most common — and most limiting — pieces of advice women are given about their bodies: “Don’t lift.”Whether it’s after a prolapse diagnosis, surgery, birth, a tear, a c-section, or simply because you’re “of a certain age,” this message shows up again and again… and the impact goes far beyond the physical. It shapes how women live, move, parent, play, work, socialise — and often leaves them feeling like spectators in their own lives.In this episode, I’m sharing:Why blanket “don’t lift” advice is not only unhelpful, but profoundly unrealisticThe real question we should be asking insteadHow this kind of fear-based guidance limits women’s everyday livesWhat movement expertise actually is — and why it mattersA powerful reminder of your role: you are the world-leading expert in your own bodySimple, practical ways to start rebuilding confidence, strength, and capacity, safely and progressivelyHow we can move from restriction to possibility — from “don’t” to “how”This is a passionate one (borderline rant!), but for good reason. Women deserve more than limitations. They deserve informed guidance, collaborative care, and hope — real, actionable hope that helps them return to the centre of their own lives.If you’re tired of being told what not to do, this episode will give you a fresh perspective, practical next steps, and encouragement to ask:Is this still true for me today?And if you want support learning how to move, lift, run, jump, play, and live again, come join our free Pelvic Health Café or explore the Whole Body Pelvic Health membership — where we teach you step by step with compassion, clarity, and community.There is something you can do. There is hope.I’m right here with you.

In this powerful and reassuring episode, Claire Sparrow tackles one of the most common questions she receives—from both women and Pilates teachers alike: “Is Pilates good for prolapse?”Drawing on her own personal experience with pelvic organ prolapse and 25 years of teaching, Claire sheds light on what really makes Pilates healing—or harmful—for your pelvic floor. She explores the difference between isolated “core” work and the true, whole-body philosophy Joseph Pilates intended, explaining why squeezing, clenching, and forcing strength can sometimes make symptoms worse.You’ll discover how to recognise whether your Pilates practice is truly supporting your pelvic health, what questions to ask your teacher, and how to approach movement through a whole body lens that restores balance, confidence, and trust in your body.Whether you’re a woman living with prolapse or a Pilates teacher supporting clients, this episode offers clarity, empowerment, and practical next steps to help you move forward with hope.Listen now to learn:Why not all Pilates is created equalHow “core” cues can actually increase prolapse symptomsThe importance of whole-body integration and breathHow to find or become a Whole Body Pelvic Health-informed teacherSteps to build confidence and autonomy in your body againLearn more about Claire’s Whole Body Pelvic Health Membership and teacher mentorship at wholebodypelvichealth.co.uk

In this special Reimagining You: The Pilates Way episode, re-released for Hope for Your Pelvic Floor, Claire Sparrow is joined by long-time client and researcher Sophie Rugg for an open, empowering conversation about pelvic health — what it really is, why it matters, and why it’s time we all started talking about it.Originally recorded for International Women’s Day, this episode celebrates women everywhere by breaking the silence around pelvic health. Claire shares her own deeply personal journey — from birth injury and prolapse to healing and empowerment — and explains why the “pelvic floor” isn’t really a floor at all. Together, Claire and Sophie explore how reframing how we see our pelvis can change everything, from how we move to how we feel about ourselves.You’ll learn:✨ Why pelvic health is a whole-body issue — not just about “squeezing”✨ The real reason traditional Kegel exercises don’t work for everyone✨ How to recognise early signs your pelvic floor needs attention✨ What we can do right now to break the stigma and support each otherThis is the conversation every woman deserves — honest, hopeful, and deeply human.🎧 Listen now and start reimagining your relationship with your pelvic floor.#HopeForYourPelvicFloor #PelvicHealthAwareness #InternationalWomensDay #ReimaginingYou

The Trust Factor: What Your Pelvic Floor Really Needs to HealWhat if the key to pelvic floor healing isn’t more control, but more trust?In this week’s episode, Claire explores biotensegrity — the science that shows your body isn’t built in parts, but as one intelligent, self-healing whole. From her recent teaching trips to China, Portugal, and beyond, Claire shares how this principle underpins the Whole Body Pelvic Health Method and why learning to trust your body’s innate ability to restore itself changes everything.You’ll discover why your pelvic floor isn’t something to “fix,” how healing happens through balance and alignment, and why letting go of timelines (and the idea of being “finished”) is vital for lasting wellbeing.💜 Join the free Pelvic Health Café → Friday 21st November, 6pm UK💜 Connect in the Hope for Your Pelvic Floor Facebook community💜 Download the free Whole Body Pelvic Health app for classes, resources & moreThis week, give yourself permission to trust your body — it already knows the way home.

It’s HOPE’s birthday! 🎉 Two years ago today—13 October 2023—Hope for Your Pelvic Floor launched and became an Amazon bestseller by the end of the party. In this special episode, Claire takes you behind the scenes: the dyslexia she had to work through, the decision to self-publish, the six-month writing sprint, and why speed mattered when women needed help now.You’ll also hear what’s happened since: 2,500+ copies sold across 12+ countries (and counting), the audiobook, Kindle and paperback, and the free companion course that turns inspiration into action. Most importantly, this is your invitation to shape “what’s next” for HOPE. What would help you most? A new program? A deeper dive series? Another book? Tell Claire—DM on Instagram or email—your ideas could become the next chapter.Come join the conversation: the next free Pelvic Health Café is on Friday 21 November—camera on, not recorded, safe, supportive, and wonderfully real.Try these next:Get the book or audiobookDo the free companion course (scan the QR in the book or use the link in the book)Share or gift HOPE to a friend who needs it Re-read a chapter and notice what lands differently todayIf this episode gave you HOPE, please follow, rate, and review—it helps more women find real, evidence-based answers for prolapse, incontinence, and whole-body pelvic health. Grab your copy of the Book Join the next FREE Pelvic Health Café Follow on Instagram & drop me a DM

In this episode of Hope for Your Pelvic Floor, Claire Sparrow busts one of the most damaging myths women hear: that incontinence only happens if you’ve had children. The truth? Any woman, at any age, can experience incontinence — and it has more to do with whole-body balance, breath, and movement than with childbirth alone. Claire shares how your pelvic floor is part of a team with your hips, spine, and breath, and why imbalance anywhere in your body can affect continence.Claire also opens up about her personal journey through menopause and how a simple daily habit — rolling out her mat — helped her reconnect with her body, fall back in love with movement, and reclaim her confidence. You’ll leave this episode with practical insights, a new perspective on incontinence, and encouragement to start your own “one small habit” to build Find out more about Habits hereFind out more about the Whole Body Pelvic Health Membership here.

Is incontinence only something women face after childbirth? Absolutely not. In this episode, Claire Sparrow dives into the truth about continence, busting the myth that only mums experience leakage. You’ll discover why balance, breathing, and whole-body movement matter just as much as pelvic floor strength, and why any woman—at any stage of life—can be affected.Claire shares the two main types of incontinence, why your pelvic floor doesn’t work in isolation, and how everyday habits (like crossing your legs or holding your tummy in) can quietly create imbalances. Most importantly, she leaves you with hopeful, practical steps you can take today to support your pelvic health.It’s time to stop accepting incontinence as “normal” and start seeing it as something you can change.Incontinence isn’t just a post-childbirth issue. Any woman, at any age, can experience it.Two main types matter: Stress incontinence (leakage with pressure like coughing, laughing, or running) and Urge incontinence (sudden, desperate need to go).Your pelvic floor is part of a team. It works with hips, glutes, spine, breath, and posture—so balance is key.Movement creates strength. Stiffness, scar tissue, or injury reduce coordination between brain and pelvic floor, increasing risk of leakage.Hopeful truth: Incontinence isn’t inevitable. Small, whole-body changes—like better breathing and more pelvic mobility—can make a real difference.

In this episode, Claire shares the story of the Pelvic Health Café—where the idea came from, how it has evolved, and why creating spaces for open conversation is so vital. You’ll hear how women’s stories bring hope, how the Café is breaking down stigma, and why community connection can be as powerful as exercise when it comes to pelvic health.Join the Cafe 26th September or 10th OctPelvic health isn’t a private struggle — it’s a shared conversation. When women come together, we realise we’re not alone and we gain hope from each other’s stories.Community is powerful medicine. Hearing another woman’s journey can unlock confidence and courage you didn’t know you had.The Pelvic Health Café is for everyone. It’s free, inclusive, and accessible online — a safe space to ask questions, share wins, and learn together.We’re stronger when we challenge the status quo. Pelvic health issues are not “just to be expected” with childbirth, menopause, or ageing. There is always something you can do.You can be part of the ripple effect. Whether you join the Café, start your own conversations, or even host a café yourself, every discussion helps break stigma and build a legacy of support for future generations.

Most of us were never taught what the pelvic floor really is or how it works. We’re told to “do our pelvic floor exercises” as if we already know the anatomy, when in reality, the design is far more clever, flexible, and restorative than the myths suggest.In this episode, Claire Sparrow breaks down the true structure of the pelvic floor—its interwoven muscles, fascia, and adaptability—so you can finally understand how it’s meant to function. You’ll learn why kegels alone aren’t the answer, how your pelvic floor connects to the rest of your body, and why its very design gives us hope for healing.If you’ve ever wondered what’s really going on “down there,” this is the anatomy lesson you wish you’d had years ago.Join the next Pelvic Health cafe 26th September 2025

Season 3 kicks off with reflections, inspiration, and fresh energy! In this episode, Claire shares the highlights of her summer—from teaching in Joseph Pilates’ original New York studio, to adventures with her family in Scotland, to rediscovering joy and variety in her own practice. You’ll hear why pelvic health is about so much more than exercises—it’s about living fully, embracing curiosity, and appreciating what your body can do. Claire also offers simple journal prompts to help you set your own focus for the months ahead, so you can close out the year with intention and hope for your pelvic floor.

In this heartfelt season finale of Hope for Your Pelvic Floor, Claire Sparrow steps away from science and symptoms to share the story behind her work—through the remarkable women who shaped her.From her 95-year-old great aunt who introduced her to Pilates as a child, to her patient grandmother, her trailblazing mother, empowering schoolteachers, and the inspiring mentor who first guided her into the Pilates studio—Claire reflects on the women who quietly changed the course of her life.This episode is a love letter to intergenerational wisdom, the power of movement, and the everyday women who light the way for others. It’s about what happens when someone believes in you—whether you’re five years old or 45—and how that belief ripples through your life and the lives you go on to touch.Whether you're a Pilates teacher, a woman navigating pelvic health, or someone needing a reminder that there’s always a way in—this one’s for you.

Stop Squeezing – Start Asking: What’s Actually Right for Your Pelvic Floor?If you're feeling overwhelmed by pelvic floor advice—apps, supplements, Kegels, gadgets—this episode is your breath of fresh, grounded air. Claire Sparrow invites you to ditch the one-size-fits-all pressure and get radically curious about what’s right for you.You’ll learn:Why “just squeeze” is outdated—and what actually supports lasting pelvic healthHow to tune into your body’s needs, not just trendsThe 8 reflective questions that act as a decision-making filter for anything from exercises to supplementsHow to reframe the way you think about healing, tension, and progressWhether you’re navigating prolapse, incontinence, or just trying to figure out what works in a noisy wellness world, Claire equips you with tools to reclaim your body confidence—one curious question at a time.Because your pelvic floor deserves more than a quick fix. It deserves you, fully informed and self-led.Use Claire’s 8-question filter to evaluate devices, supplements, and exercise choicesJoin the conversation in the Whole Body Pelvic Health Facebook GroupVisit wholebodypelvichealth.co.uk to explore deeper supportJoin the collagen seaweed revolution and receive 20% discount.

Whether you're a Pilates teacher or a woman attending class each week, this episode is your essential guide to supporting pelvic floor health the right way.Claire Sparrow unpacks the five foundational concepts of the Whole Body Pelvic Health Method—mindset, breath, release, range of movement, and coordination—and explains how they transform the way we approach Pilates. These aren’t just ideas for better movement; they’re a new lens through which to understand and truly support your body.You’ll learn:Why “just squeeze” is outdated advice—and what to do insteadThe power of breath coordination and why it’s more than just inhale/exhaleWhat’s really behind “tight hamstrings” and how release creates healingHow joint movement and posture affect your pelvic floorWhy strength comes last, after restoring balance and responsivenessThis episode is for every woman who wants to get more out of her practice—and for every teacher who wants to safely and confidently support the women they serve.Pilates is already powerful—this is how you make it pelvic floor smart.Join Claire in New York City on 27th July at Joseph Pilates’ original studio, Nice & Tall Pilates: Book Your SpotExplore the Whole Body Pelvic Health Membership at wholebodypelvichealth.co.ukRead (or listen to!) Claire’s bestselling book HOPE for Your Pelvic Floor

This week, Claire Sparrow reflects on the powerful stories, breakthroughs, and truths that emerged during Prolapse Awareness Month. With over 300 women participating in her free challenge, a clear theme rose to the surface: Kegels aren’t the answer for everyone — and for many, they’ve made symptoms worse.In this honest and inspiring solo episode, Claire shares the real feedback from her community, busts common prolapse myths, and explores why personalised, whole-body approaches are essential for pelvic health. From the relief of finally feeling seen, to the empowerment that comes from shared stories and consistent, simple practices, this episode is both a celebration and a call to keep the momentum going.🔹 Why so many women feel failed by traditional advice🔹 What happens when women realise they’re not alone🔹 The surprising impact of ditching Kegels🔹 How community, consistency, and education build lasting confidence🔹 What comes next after Prolapse Awareness MonthWhether you’re new to this journey or deep in the work, you’ll walk away with renewed hope and clarity. Because your prolapse story doesn’t have to end in fear — it can begin in confidence, connection, and choice.

In this episode of 'Hope for Your Pelvic Floor', Claire Sparrow discusses the challenges of integrating pelvic health practices into busy lives. She emphasizes the importance of breathing techniques to manage overwhelm and shares practical strategies for incorporating pelvic floor exercises into daily routines. Claire encourages listeners to start small, choose one exercise, and give themselves grace in their journey towards better pelvic health.TakeawaysPelvic health is about reconnecting with yourself.Breathing techniques can help manage overwhelm.Every movement counts, no matter how small.It's important to give yourself grace in your practice.Choose one exercise to integrate into your day.Overwhelm can be a barrier to starting pelvic health practices.Simple strategies can help fit pelvic health into busy lives.Involve family members in your pelvic health journey.Transitioning activities can create space for pelvic health practices.Consistency is key, even if it looks different each day.Chapters00:00 Introduction to Pelvic Health Awareness03:08 The Importance of Breathing for Pelvic Health05:56 Overcoming Time Constraints for Pelvic Floor Exercises08:53 Strategies to Manage Overwhelm and Start Exercising12:09 Simple Exercises for Prolapse Management15:04 Integrating Movement into Daily Life17:53 Involving Family in Pelvic Health Practices21:09 Final Thoughts and Encouragement

In this deeply honest and empowering episode of Hope for Your Pelvic Floor, Claire Sparrow explores a message that challenges the fear-based narrative so many women face: “Prolapse isn’t dangerous—the way we talk about it is.”Claire shares her personal journey and the stories of women she's worked with to shine a light on the often-overlooked emotional and neurological impact of a prolapse diagnosis. You’ll learn how fear—not the prolapse itself—can trigger physical tension, shallow breathing, and loss of trust in your body. And you’ll discover simple, science-informed ways to reclaim your power and return to movement with confidence.Whether you're newly diagnosed or years into your pelvic health journey, this episode offers validation, clarity, and a whole-body approach to support your healing—starting with your breath.Join Prolapse Awareness month freeWhy a prolapse diagnosis can send you into a fear spiral—and how to get out of itHow the nervous system and pelvic floor are intimately connectedWhat happens to your breathing and body in fight-or-flightThe power of asking: “Does this actually make my symptoms worse?”Why avoiding movement may do more harm than goodHow Whole Body Pelvic Health offers hope, autonomy, and lasting supportGrounding breathwork to calm your nervous systemGentle movement to restore coordination and trustMindset shifts to move from fearful to freeEncouragement to ask, explore, and choose what works for you“Prolapse isn’t dangerous. The fear around it is.”“When we grip in fear, our symptoms worsen.”“The pelvic floor doesn’t work in isolation—it works with your whole body.”“You get to ask the question: does this really make my symptoms worse?”“Less gripping. More trust.”

In this episode of Hope for Your Pelvic Floor, Claire Sparrow challenges the conventional approach to pelvic health and invites you to explore the transformative potential of the Whole Body Pelvic Health method.You’ll learn why Kegels alone aren’t the answer, how fascia, neural pathways, and biotensegrity play a vital role in pelvic floor function, and why balance and breath are essential to long-term healing. Claire shares how pelvic health is about reconnecting to your whole self—not just strengthening muscles.Whether you're navigating prolapse, incontinence, or hypertonic muscles, this episode will empower you to take charge of your health with practical insights and a fresh mindset.Join Prolapse Awareness Month Join the Pelvic Health CafeJoin The Membership Key Takeaways:Pelvic health is a whole-body issue—not just about weakness.Breathwork and balance are foundational to healing.The pelvic floor is interconnected with the entire body.Mindset, beliefs, and nervous system patterns influence recovery.You have the power to be the curator of your pelvic health journey.Chapters:00:00 – Introduction to Pelvic Health Solutions05:51 – Understanding Whole Body Pelvic Health11:41 – The Role of Neural Pathways in Pelvic Health19:12 – Restoring Balance and Communication28:16 – Empowerment Through Choice in Pelvic HealthQuotes:“Kegels miss the point!”“Your pelvic floor is not isolated.”“Whole body pelvic health is the key.”“Balance is crucial for pelvic health.”“You get to choose what makes sense for you.”Keywords:pelvic health, whole body pelvic health, Kegels, women's health, pelvic floor exercises, fascia, biotensegrity, breath work, neural pathways, holistic pelvic health, pelvic floor function, movement science, prolapse recovery, incontinence support

Hope For Your Pelvic Floor Season 2 - Episode 17Living with Prolapse: The Mental and Emotional Impact No One Talks AboutSummaryIn this episode of 'Hope for Your Pelvic Floor', Claire Sparrow discusses the multifaceted aspects of pelvic organ prolapse, emphasising the emotional, psychosocial, and lifestyle impacts on women. She highlights the importance of community support, self-trust, and practical strategies to manage symptoms effectively. The conversation aims to empower women to take charge of their pelvic health and encourages open discussions about prolapse to reduce stigma and isolation.TakeawaysPelvic health encompasses more than just physical exercises.Emotional and lifestyle factors significantly impact women with prolapse.Many women feel isolated and embarrassed about their condition.Open conversations about prolapse can reduce stigma.Self-trust is crucial for women managing their health.Community support is vital for emotional well-being.Lifestyle changes can help manage prolapse symptoms.Sleep hygiene plays a key role in overall health.Women should focus on what they can do, not what they can't.Investing in practical tools can improve daily life."It's about reconnecting with choice.""You are not alone in this experience.""Sleep hygiene is crucial for healing."Chapters00:00 Introduction to Pelvic Health Conversations00:44 Understanding Pelvic Organ Prolapse05:48 The Psychosocial Impact of Prolapse19:41 Practical Strategies for Managing Prolapse25:28 finalkeywordspelvic health, pelvic organ prolapse, psychosocial impact, lifestyle changes, women's health, emotional support, pelvic floor exercises, community support, self-trust, health education

Season 2 Episode 16 SummaryIn this episode of 'Hope for Your Pelvic Floor', Claire Sparrow discusses the complexities of pelvic organ prolapse and critiques the traditional medical model of treatment. She emphasizes the importance of understanding the body as a whole rather than isolating pelvic floor exercises. Claire advocates for a whole body approach to pelvic health, encouraging listeners to consider their unique experiences and the coordination of their muscles rather than simply focusing on strength. The episode concludes with an invitation to explore alternative methods and resources for pelvic health.TakeawaysHealth isn't just about exercises; it's about reconnecting with breath.The medical model often fails to address the root causes of prolapse.Traditional pelvic floor exercises may not yield significant improvements.Strengthening exercises are based on the faulty assumption of weak muscles.Coordination of muscles is crucial for pelvic health.The pelvic floor is not just a floor; it's a central part of the body.Whole body health considers the entire person and their history.Scar tissue and injuries can affect pelvic floor function.Women need to be fully informed about their treatment options.Exploring alternative methods can lead to better outcomes for pelvic health.Rethinking Pelvic Health: A Whole Body ApproachThe Flaws in the Medical Model of Prolapse Treatment"Health isn't just about exercises.""The medical model doesn't work.""You need to be fully informed."Chapters00:00 - Introduction to Pelvic Health and Prolapse Series04:15 - Understanding the Medical Model of Prolapse Treatment11:12 - The Whole Body Approach to Pelvic Health16:34 - Empowering Choices in Pelvic Health20:04 - finalKeywordspelvic health, pelvic organ prolapse, medical model, whole body approach, pelvic floor exercises, women's health, coordination, body awareness, evidence-based solutions, holistic health