Free Resources
At Mothercore, our mission is to make pelvic floor health accessible to every woman. That’s why we’ve curated a list of the most trusted, evidence-based resources from the NHS, NICE, and UK physiotherapy bodies. These tools are free to access — no bookings, no payments — just click the links and start your recovery today.
Understand your pelvic floor
Learn to recognise 10 Symptoms your pelvic floor needs attention or check out the resources below.
Pelvic Organ Prolapse Overview (NHS). Understand symptoms, causes, and when to seek professional help.
Your post-pregnancy body (NHS). A broader look at recovery after birth, including incontinence and pelvic floor function.
After the menopause (NHS Inform). Understand how your body changes after menopause.
General pelvic floor exercises
One of the most searched pelvic floor health topics is how to squeeze your pelvic floor muscles. check our step-by-step guide in our article The Surprisingly Easy Way To Learn How To Squeeze Your Pelvic Floor Muscles Correctly or check out more resources below.
Pelvic floor muscle training (NHS). Step‑by‑step guide to Kegels and when to do them.
Pelvic floor exercise videos (NHS). A series of NHS-led video demonstrations, perfect for women preferring visual instruction.
POGP: Pelvic Floor Exercises for Women (PDF) Comprehensive leaflet with visuals and step‑by‑step exercises.
Targeted exercises
Weak pelvic floor? Tight pelvic floor? Learn to recognise the difference in this article The Confusing Reality Of A Tight And Weak Pelvic Floor: What You Need to Know.
NHS: 10 Ways to Stop Leaks. Practical NHS guide with illustrated advice on managing urinary incontinence.
WEPP: Women’s Enhanced Postnatal Physiotherapy Programme. Free online programme with videos led by NHS pelvic health physiotherapists.
Medical and recovery support
RCOG Patient Information Leaflets Authoritative leaflets on postnatal recovery, pelvic health and incontinence.