Daily Walking Progression

Start gently to encourage blood flow and reduce stiffness without causing fatigue. Aim for Phase 1 (10 minutes) and progress to Phase 2 (15 minutes) when your body feels ready.

Beginner Strength Routine

Perform this gentle routine twice a week. Aim for 2 to 3 sets of 8 to 12 reps, exhaling on the hardest part of the movement to protect your pelvic floor:

• Lower Body Push: Bodyweight Box Squats (sit back onto a chair, then stand up)

• Lower Body Pull: Bodyweight Glute Bridges

• Upper Body Push: Incline Wall Push-ups or Knee Push-ups

• Upper Body Pull: Band Pull Aparts or Light Dumbbell Rows

• Core Stability: Bird Dog

• Targeted Glutes: Clamshells

Restorative (Flare Day) Options

If you are experiencing a pain flare, swap your walk or workout for these calming alternatives:

• Supported Child's Pose over a pillow

• Supine knee-to-chest hugs

• Cat and Cow stretches

• Gentle figure-four stretches lying down

• Deep belly breathing with your legs resting up a wall

Beginner Weekly Schedule

Daily Walking Progression

Walking helps move fresh blood to your pelvis and gently stretches tight muscles to reduce pain. Aim to progress slowly: start with 10 minutes daily, then 15 minutes, 20 minutes, and finally 30 minutes (which can be split into two 15-minute sessions).

Intermediate Strength Routine

Perform this full-body routine on your strength days. Aim for 2 to 3 sets of 8 to 12 reps for each exercise, remembering to exhale on the hardest part of the movement:

• Lower Body Push: Goblet Squats

• Lower Body Pull: Dumbbell Romanian Deadlifts (RDLs)

• Upper Body Push: Standard Push-ups or Dumbbell Overhead Presses

• Upper Body Pull: Inverted Bodyweight Rows or Assisted Pull-ups

• Core Stability: Dead Bug or Forearm Plank

• Targeted Glutes: Banded Glute Kickbacks

Restorative (Flare Day) Options

On days when your body is fighting fatigue or severe pain, swap any strength workout or walk for these nervous-system-calming alternatives:

• Supported Child's Pose over a pillow

• Supine knee-to-chest hugs

• Cat and Cow stretches

• Gentle figure-four stretches lying down

• Deep belly breathing with your legs resting up a wall

Weekly Schedule

Daily Walking Progression

Maintain a consistent daily walking habit to keep pelvic inflammation down and lymphatic fluid moving. Aim for Phase 3 (20 minutes) or Phase 4 (30 minutes, which can be split into two 15-minute walks).

Advanced Strength Routine

Perform this challenging full-body routine twice a week. Aim for 2 to 3 sets of 8 to 12 reps, focusing heavily on core stability and protecting your pelvic floor under heavier loads:

• Lower Body Push: Weighted Bulgarian Split Squats or Barbell Back Squats

• Lower Body Pull: Heavy Barbell Hip Thrusts or Barbell RDLs

• Upper Body Push: Straight-bar Dips or Weighted Push-ups

• Upper Body Pull: Unassisted Pull-ups

• Core Stability: Weighted Dead Bugs or Ab Wheel Rollouts

• Targeted Glutes: Heavy Cable Kickbacks

Restorative (Flare Day) Options

Even with advanced strength, your body needs recovery during a flare. Swap any heavy workout for these calming alternatives:

• Supported Child's Pose over a pillow

• Supine knee-to-chest hugs

• Cat and Cow stretches

• Gentle figure-four stretches lying down

• Deep belly breathing with your legs resting up a wall

Advanced Weekly Schedule