• Bladder leaks, pelvic pressure and pelvic floor weakness affects millions of women. 

    the West 6 banner

    • 1 in 3 women experience bladder leakage when they laugh, cough, sneeze, run or jump 
    • 1 in 2 Women experience heaviness, dragging or pressure in the lower back, abdomen, pelvis or vagina 
    • Symptoms are common during pregnancy and after childbirth
    • Symptoms often worsen with perimenopause and menopause

    • Lots of women avoid exercise or plan their life around their symptoms 
    • Many women report that Pelvic floor squeezes don’t seem to work

     

    If any of these sound familiar, you’re not alone, and you are in the right place.
    Most women are told to “just do pelvic floor exercises”. But many Women don't understand what they need to do, or why. I was one of them.
     
    I learnt the hard way that standard pelvic floor exercises weren't enough, when I experience leaking with running. 

    Strength needs to equal demand. Running requires Running strength. 

    It is as simple as that.
     
     
    West 6 levels
     

     

    For women who want real results

    Clinical Expertise + Personal Experience =
    A Programme You Can Trust.  
     
     

     

    • How The West 6 will support you.

      Most women are told to “just do pelvic floor exercises” — without really knowing what to do or how to progress.

      The West 6 explains what you need to do, and tells you how to do it, progressing you automatically. 

      What You Get

      1. A free consultation to identify your symptoms, goals and your target strength level
      2. 150+ guided exercises designed by a clinical specialist, that advance automatically through 6 levels, as you improve
      3. A private, personalised account which includes clinically validated scores, assessed at baseline and on completion of each level - so you can track your improvements
      4. Clear charts displaying symptom improvements and progress so you can see where you are at on your journey, and how far you have come

      What This Means For You

      You’ll know:

      âś” why you are getting your symptoms
      âś” how strong your pelvic floor needs to be
      âś” how to improve it
      ✔ when you’re ready to return to full activity

      The Result

      A stronger pelvic floor that can handle:

      lifting • running • impact • everyday life

      No guessing. No generic exercises. Just a clear path back to full strength.

      Start Today

      Try the Symptom Checker and Level 1 for free. 

    • Women using the programme report:

      • Recovery from incontinence and prolapse symptoms 
      • Increased confidence during day to day life
      • Returning to exercise and activities they had stopped doing

      Every recovery journey is different, but with the right progression lasting improvement is possible.

      patient testimonials

      Read more success stories here →

      testimonials

    • test 1 Page

    • common not normal title

      The West 6 Programme™

      The West 6 Programme™ is a 6-level pelvic floor rehabilitation system designed to rebuild strength step by step.

      Pelvic floor symptoms are matched to levels based on how demanding they are on the body. You then progress through each level until your strength matches the demands of real life — from coughing and sneezing to running, jumping and lifting.

      Unlike most pelvic floor advice, which focuses on isolated exercises, the West 6 Method applies the same rehabilitation principles used in sports injury recovery.

      Instead of random squeezes, you follow a clear, progressive pathway that helps you:

      âś” Understand your symptoms
      âś” Activate your pelvic floor correctly
      âś” Build strength progressively
      âś” Return safely to exercise and everyday life

      Trusted by thousands of women to rebuild pelvic floor strength and return to exercise with confidence.

      No generic exercises. No endless squeezing.
      Just a clear path back to full strength.

       

      the 3 steps of the west 6

       

      How the West 6 Programme Works: 

      1. Assess
      Complete the 60-second Symptom Checker to identify your starting level. It’s free and no account is required.

      2. Progress
      Start at level 1 and follow guided exercise sessions that teach you how to activate and strengthen your pelvic floor safely. Progress through each stage at your own pace.

      3. Complete
      Exercises advance automatically as your strength improves, helping you reach the level needed to resolve your symptoms and return fully to activity.

      Complete the Symptom Checker and Try Level 1 for free!

       

      What You’ll Achieve With The West 6 Programme:

      By following the West 6 Method, you’ll move from uncertainty about your pelvic floor to clear, measurable recovery.

      You’ll know:

      âś” what your symptoms mean
      âś” how strong your pelvic floor is
      âś” how your strength is improving
      ✔ when you’re ready to return to full activity

      Inside The West 6 Programme

      Everything you need to rebuild pelvic floor strength and track your progress with confidence.

      Personal Recovery Dashboard
      âś” Private account showing your symptoms, goals and progress
      âś” Clinically validated symptom scoring for incontinence and prolapse
      âś” Track how symptoms affect your daily life
      âś” Clear graphs showing improvement over time
       
       
      Guided Exercise Programme
      âś” 150+ guided exercises with videos and visual cues
      âś” Built-in timers and repetition counters
      âś” Progress automatically saved so you can continue where you left off

      Structured Progression
      âś” Exercises unlocked step-by-step as you improve
      âś” Automatic progression through each level
      âś” Option to repeat previous exercises whenever needed

      Start with the Symptom Checker and try Level 1 for free.

       

      Access the Programme

      Full recovery programme access: £19.99/month or £129 one-time purchase 

       

      Progress deliberately. Return fully.

       

       
       
       

    • Professional Endorsement

      finn stages

      professional recommendation

    • Strength Must Match Demand

      The insight behind The West 6™

       

       me and my children

      I’m a Chartered Physiotherapist specialising in sports injury rehabilitation and pelvic health.

      After having my first baby in 2014, I experienced something many women do — leaking when I tried to run.

      Like most women, I was told to do pelvic floor exercises.
      So I did them. But my symptoms didn’t improve.

      Then I had a lightbulb moment. 

      In sports injury rehabilitation, we never expect someone to return to full activity by doing basic exercises alone. Strength must progress until it matches the demands of the activity.

      At the time, I realised I was doing pelvic floor exercises in a low-demand position (Level 2) but trying to run (Level 6).

      My pelvic floor simply wasn’t strong enough for the demands I was placing on it.

      6 levels

      So I applied the same rehabilitation principles I use with sports injuries:

      âś” Correct staging of exercises
      âś” Progressive strengthening
      âś” Gradual introduction of load and impact
      âś” Training until full functional strength returns

      And it worked.
      I was able to return to running without symptoms.my journey

      "I solved my own pelvic floor symptoms using sports rehabilitation principles.”

      [ Read My Story → ]
       
      Understand the level of your symptoms
      Specialist-led • Structured Progression • Validated Outcome Tracking • Completion-Based

       

    • Life happens in stages.

      aflie x 6

      Pregnancy • Postnatal • Perimenopause • Menopause 

      Recovery and exercises should be staged too. 

      • âś” Built by a Sports Injury and Pelvic Health Physiotherapist
      • âś” Designed around progressive overload
      • âś” Automatic staged progression
      • âś” 150+ guided exercises

      Simple. Structured. Effective. Whatever your stage of life. 

    • “Understanding the level of strength I needed was life-changing”
       

    • Ready to Rebuild Strength and Confidence?

      Take the 60-second symptom checker and start your personalised journey today

      Start Now

The West 6 Programme

Level 1: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 1: The West 6

Level 1 — Lying

Position: Lying
Focus: Awareness & activation
What’s happening here: Building connection between your brain and your pelvic floor in the easiest position. 

Level 2: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 2: The West 6

Level 2 — Sitting

Position: Sitting
Focus: Early strength & endurance
What’s happening here: Building strength and stability in a seated position.

Level 3: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 3: The West 6

Level 3 — Standing

Position: Standing (static)
Focus: Strength against gravity
What’s happening here: Building true support, in standing — but without movement yet.

Level 4: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 4: The West 6

Level 4 — Movement

Position: Standing - introducing basic functional movements
Focus: Control during basic movements
What’s happening here: Integrating strength with simple, controlled movements required in daily life. 

Level 5: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 5: The West 6

Level 5 — Load

Position: On your feet, holding a weight
Focus: Building strength and increasing demand on the pelvic floor 
What’s happening here: Building strength carefully, with heavier weights and increased weight to match your daily demands. 

Level 6 part 1: The West 6
Rebuild Strength. Restore Confidence. Move without fear.
Level 6 part 1: The West 6

Level 6 — Impact

Position: Working towards impact
Focus: Resilience with sudden changes in pressure 
What’s happening here: Preparing for the quick, strong contraction needed for laughing, coughing, sneezing. Optional further exercises for high impact exercise progressions. 

All courses