The Release and Reconnect Method
A 6-week, evidence-based online programme to restore pelvic floor function through release, reconnection, and responsive strength.
Less leaking. Less tension. More control.
✔ Evidence-based pelvic floor training
✔ Whole-body approach integrating Pilates, Face Yoga & breathwork
✔ Gentle, beginner-friendly and supportive
The next round launches in September 2026. Register your interest below to be the first to hear when booking opens.
For women who’ve tried the exercises, but still don’t feel quite right.
YOU ARE NOT IMAGINING THIS
Clenching your jaw? Leaking? Living with pelvic pain, heaviness, or prolapse symptoms?
These problems are often connected.
The jaw and pelvic floor are linked through shared fascia, breathing mechanics, nervous system pathways, and stress responses. Tension or dysfunction in one area frequently shows up in the other.
You may recognise some of this:
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Avoiding the trampoline, the long walk, or the run with your kids, just in case
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Going to the toilet "just in case" before you leave the house, every time, and still working out how far you'll be from one before you agree to go anywhere
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Wishing you could simply sneeze without crossing your legs first
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Knowing you clench your jaw, your bum, or your stomach, but not being sure why or how to stop
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Trying pelvic floor exercises faithfully and still not feeling any different
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Being told to "just strengthen" and following that advice without real change
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Wanting to get ahead of this now, proactively, rather than waiting until something goes wrong, especially if you're not even fifty yet and already wondering where this is heading
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Simply wanting to feel pain-free, and realising how big a goal that actually is
This can feel confusing, frustrating and isolating. It can sit alongside embarrassment, limitations on what you do without quite realising it, and a quiet fear that slower mobility or age will only make things harder to manage.
But many pelvic floor problems are not caused by weakness alone.
Your body isn’t failing you.
It may simply need a different approach.
Why traditional pelvic floor advice often falls short:
Many women are taught to contract or “lift” the pelvic floor repeatedly.
But effective pelvic floor function requires more than strength.
A healthy pelvic floor must be able to:
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release fully
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sense movement and pressure changes
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coordinate with breath and core
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respond automatically to daily life
When tension, gripping, or poor sensory awareness are present, strengthening alone can reinforce dysfunction.
In this programme, you will learn how to recognise:
✔ the signs of a tight, overactive pelvic floor
✔ the signs of a weak or under-responsive pelvic floor
✔ how to train adaptively - not forcefully
Because recovery happens when the body regains coordination, not when it works harder.
Introducing...
THE RELEASE & RECONNECT METHOD
The Release & Reconnect Method is a structured 6-week online programme following an evidence-based protocol for effective pelvic floor training.
Rather than isolating muscles, we work with the systems that truly influence pelvic health:
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movement
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breath
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nervous system regulation
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jaw and facial tension patterns
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whole-body coordination
The programme has two main strands, woven together each week:
Pelvic Floor Reconnection & Training
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Restore sensation and awareness, the basis of true strength
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Identify the signs of a tight, overactive vs a weak, under-responsive pelvic floor, and understand what your body needs
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Release before strengthening, so the muscles can function effectively
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Build strength using eccentric loading - training the pelvic floor to lengthen and contract with control
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Understand when Kegels help - and when they may be reinforcing the problem
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Learn how to perform pelvic floor exercises effectively, not just habitually
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Improve coordination between the pelvic floor, breath and core
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Assess your own breath and pelvic floor relationship, and identify whether your breathing is restricted or stuck
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Mobilise the ribcage and diaphragm to better manage pressure through the pelvis and allow freedom of breath
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You’ll learn how to activate and coordinate the glutes, the inner thighs (adductors) and the abdominals, so they work with the pelvic floor to create strength, stability and responsiveness in everyday movement.
Face Yoga & Jaw Tension Integration
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Learn to recognise and release chronic jaw clenching patterns
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Improve mobility and reduce tension in the face, jaw and neck
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Support nervous system regulation through targeted facial and breath practices
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Reduce compensatory tension patterns that interfere with pelvic floor function
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Reinforce the effectiveness of your pelvic floor training by addressing this often-overlooked connection
What you will experience:
This programme is designed to help you:
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Reduce pelvic pain and discomfort
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Improve bladder control and reduce leaking
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Support recovery from prolapse symptoms
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Release jaw tension and teeth grinding
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Reduce headaches linked to clenching
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Rebuild deep core and pelvic floor function
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Feel calmer, stronger and more connected to your body
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Leave the house feeling confident that your body will support you when it needs to
No shame. No quick fixes. Real recovery.
WHAT’S INCLUDED
✔ 6-Week Guided Programme
A structured course following an evidence-based pelvic floor training protocol, with pelvic floor work running alongside Face Yoga based jaw release each week.
Designed to fit into a busy life.
✔ Weekly Live Sessions With Me
There may be additional sessions across the six weeks to offer extra support.
All sessions are recorded with lifetime access, so you never need to miss out.
✔ Dedicated Weekly Follow-Along Recordings
Short, easy to fit in, Pilates and Face Yoga based recordings to use between live sessions once you've learned the movements.
✔ Lifetime Access to Recordings
Move at your own pace and revisit any session whenever you need to.
✔ Ongoing Community Support
A private group with scheduled support from me, weekly check-ins to keep you on track, and a shared space to learn alongside other women going through the same thing.
✔ 12-Week Review
A structured opportunity to reflect on progress and consolidate what you've learned.
PLUS ✨Excusive Bonuses✨
✨ Guest expert sessions with Q&A
Guest experts will be confirmed. Previous round included:
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Women’s Health Physiotherapist
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Education on Nutrition for Hormones and Women's Health
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Breathwork Practitioner and Midlife Life Coach
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Hypnotherapist to support release of chronic tension patterns
These sessions will fall outside of the scheduled weekly sessions - recordings will be available
✨ Full access to my Face Yoga Online Programme
✨ An optional initial 1:1 session with me to talk through your goals and any concerns.
✨A bonus Diastasis Recti session
You don't need to figure this out alone.
This programme replaces months, often years, of trying to work out what your body needs by yourself.
✔ 6 weeks of structured, evidence-based support
✔ Weekly live guidance
✔ Lifetime access to all sessions
✔ Expert guest sessions
✔ Full Face Yoga programme included✔ Ongoing community & accountability
You'll also have the chance to share feedback and insight as you go, which genuinely helps shape how this work continues to develop.
Is This Right for Me?
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This approach works by helping your body relearn how to respond, rather than forcing change.
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Everything is guided step-by-step, with no pressure to perform or “get it right.”
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Many women join feeling disconnected or unsure and that’s exactly where we begin.
Whether your pelvic floor is tight or weak, this programme focuses on balance rather than diagnosis. You'll strengthen if weak, or learn to release if tight, much like Pilates, where we address both tension and weakness to restore everyday function and support.
You don’t need to feel ready - just willing to begin.
Important Information
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As a movement teacher, I am unable to diagnose medical conditions.
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If you are unsure about your symptoms, I can signpost you to a Women’s Health Physiotherapist for assessment before or alongside the programme.
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This course includes some mat-based work and may be unsuitable for anyone unable to comfortably get up and down from the floor.
All practices are gentle, adaptable, and always optional.
WHO THIS PROGRAMME IS FOR
This programme is for women experiencing:
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prolapse symptoms*
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leaking or incontinence
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pelvic floor dysfunction
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jaw pain, TMJ symptoms or teeth grinding
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headaches linked to tension
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postnatal or midlife pelvic changes
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chronic tension or stress held in the body
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core disconnection
You do not need to be fit; only willing to work gently and consistently.
*if you are experiencing symptoms of prolapse, you must have received medical clearance to exercise before joining the programme
What makes this different?
✔ A whole-body approach - not isolated exercises
✔ Evidence-informed and symptom-focused
✔ Integrates Pilates, Face Yoga and breathwork
✔ A supportive small-group environment
✔ Addresses nervous system regulation and jaw tension release together
✔ Guest expert input with Q&A opportunities
About Charlotte
Hi, I'm Charlotte, a Pilates and Face Yoga teacher specialising in pelvic floor and core recovery.
My approach is rooted in anatomy and biomechanics, developed through training with Body Control Pilates, an international benchmark in Pilates education. I'm also certified in the Glowinface Method for Face Yoga.
My own journey into this work began with my postnatal recovery, after developing diastasis recti. I experienced first-hand how the right movement approach restores function and supports real healing, and that shaped how I teach today. Not just exercise, but helping you understand and work with your own body.
That experience led me to specialise in pelvic floor recovery and nervous-system-informed movement. What I've learned, over and over, is that persistent symptoms such as back pain, pelvic floor dysfunction, tension and instability are often not simply about weakness. They're about disconnection within the body's movement system.
Separately, my own experience with jaw tension and teeth grinding led me to Face Yoga, which helped release that chronic tension I'd been carrying for years.
This programme brings both of those worlds together. The jaw and pelvic floor are connected through shared fascia, nervous system pathways, breathing mechanics and stress responses. Tension in one can genuinely affect the other. Releasing the jaw and restoring pelvic floor function together reduces pain, improves bladder control, eases headaches and helps women feel stronger and calmer, often in ways they didn't expect.
This programme brings together my professional training and my own lived experience, to offer practical, compassionate support for women navigating symptoms that are so often dismissed or misunderstood.
Imagine...
Imagine moving through your day without bracing or second-guessing your body.
Sneezing, exercising, or simply living, and feeling supported instead of tense.
A body that responds when you need it to.
Less tension.
More support.
A calmer, more connected relationship with your body.
👉 Register Your Interest in The Release & Reconnect Method
CLIENT TESTIMONIALS
"I don't feel the panic-inducing emergency to pee as soon as I approach my front door, which is more than welcome. I'm also aware that my jaw is more relaxed, as I didn't realise I had been inadvertently clenching it most of the time."
R&R Founder Round Member
"I feel like I'm learning a lot about my body and connecting the dots slowly. I'm feeling more connection with my pelvic floor, and more conscious of how it's working in my day-to-day functioning. I'm also really enjoying the face yoga element as I carry a lot of tension in my jaw, neck and shoulders, and I am starting to feel the benefits of release in this area."
R&R Founder Round Member
"The way you delivered everything was direct, specific, knowledgeable and sensitive. It has changed my approach to urinating and being a bit more mindful, which is not something I ever thought I'd write in an email. It all felt very holistic."
R&R Founder Round Member
"You have presented the course so well, Charlotte. It's a must for all women. I would encourage everyone I know to do it."
R&R Founder Round Member
FAQs
Q. When does the next round start?
A. The next round of The Release & Reconnect Method launches in September 2026. Register your interest below and you'll be the first to know when booking opens, with priority access before it's offered more widely.
Q. Do I need to know whether my pelvic floor is tight or weak?
A. No - you will learn how to recognise and work with your body safely throughout the programme.
Q. What if I can’t feel my pelvic floor at all?
A. Loss of sensation is common and addressed gently through awareness and movement practices.
Q. Do I need to attend live?
A. No. All sessions are recorded with lifetime access.
Q. Is this medical treatment?
A. No. This is an educational movement programme. Medical concerns should be discussed with a qualified healthcare professional.
If you have any other questions, you can email me at charlottemurraypilates@gmail.com
REGISTER YOUR INTEREST
The next round of The Release & Reconnect Method launches in September 2026, and spaces will be small so I can work closely with everyone in the group.
Registering your interest costs you nothing and means no more than this: you'll hear from me first, before booking opens to anyone else, with everything you need to decide whether it's right for you.