The Foundations Programme: Understand your symptoms. Build the foundations for recovery.

You've probably spent long enough trying to work it out on your own. If you're fed up with leaking when you laugh, cough or exercise, always needing the toilet, feeling like something is bulging in your vagina, finding sex uncomfortable or painful, or wondering why your pelvic floor exercises don't seem to be helping, you're not alone. The internet is full of conflicting advice and being told to "just do your Kegels" isn't helpful when you don't know what's actually causing your symptoms. I'm Emma Bird, a Pelvic Floor Specialist Nurse and I created this programme to help you finally make sense of it all. In less than 30 minutes I'll explain how your pelvic floor works, how your breathing and everyday habits can affect it and why doing more pelvic floor exercises isn't always the answer. You'll learn: Why your symptoms might be happening The everyday habits that could be making them worse How to breathe and move in a way that supports your pelvic floor How to do a pelvic floor contraction properly Simple changes you can start making today The programme is broken down into short, easy-to-follow videos of five minutes or less, so you can learn at your own pace without feeling overwhelmed. No confusing medical jargon. No unrealistic promises. Just clear, practical advice from a specialist nurse to help you understand your body and feel more confident about what to do next. Because when you understand why your symptoms are happening, you can stop guessing and start moving forwards.