Dear Participant, welcome on board workoutCPP! Below, you will find some resources on exercise routines, quick safety tips and additional FAQs to support you on your physical activity journey throughout the study.
Exercise Resources:
Stretching Routines and Guidelines
Stretching Exercises for Walking
Lower Extremity Stretching Exercises
Balance Routines and Resources
Strength and Balance Exercises
Strength Routines and Resources
Whole Body Exercise Band Workout
Resistance Band and Body Weight Exercises in Small Spaces
Resistance Exercise for Health
Endurance Resources
5-Minute Aerobic Activity Exercise
WorkoutCPP FAQs
Q1: What is the main purpose of this study?
The main goal is to test the feasibility and effectiveness of different exercise patterns for managing pelvic pain. We are not teaching new exercise skills in this study. This approach helps our research team identify what works best. The knowledge gained from this pilot will inform future randomized controlled trials that combine both:
- Effective exercises (what we learn here), AND
- Instructional support and guidance for doing them
So this pilot study is an important first step. We need to know what works before we can teach people how to do it effectively.
Q2: Why doesn’t the study show me exactly how to do the exercises?
This pilot study is designed to answer a specific research question: Which types, durations, and intensities of physical activity are most effective for chronic pelvic pain symptom management? To answer this question scientifically, we need participants who already have basic familiarity with the recommended activities. This allows us to measure the effectiveness of different exercise patterns without the confounding factor of learning new skills. At the beginning of the study, we ask which exercises you already feel comfortable with. Your personalized recommendations are based on those responses. This makes your baseline questionnaire very important.
Q3: What if I want some guidance or new ideas?
We understand that examples can be helpful. That’s why we provide a resource library with sample routines and suggestions you can use if you wish. You can also use any tools or materials you already have, such as:
- Fitness apps
- Online videos (YouTube, streaming services, etc.)
- Gym classes or community programs
- Books or printed guides
Q4: What if I’m not sure I can do an activity safely?
Safety is our top priority. If you’re unsure about any activity, do not include it in your baseline questionnaire. Only list activities you already feel comfortable performing. You can also request to speak with our exercise physiologists throughout the study. If you have concerns about physical activity and your health condition, please discuss them with your healthcare provider before enrolling in the study.
Q5: What is my role as a participant in the study?
As a participant, your role is to:
- Complete a baseline questionnaire identifying exercises you already feel comfortable doing
- Follow personalized exercise recommendations as closely as you can
- Track your symptoms regularly using the study app
- Provide feedback about your experience
- Use any existing resources you prefer (videos, classes, etc.) to support your exercise routine
References
- American Heart Association, Stretches for Walking. ©2009, American Heart Association (Heart Fund), brochure no. 4/09CB0539. [online]. Available: https://www.tn.gov/content/dam/tn/wfhtn/documents/stretches_for_walking_aha.pdf [Accessed 24-Nov-2025]
- Advocate Aurora Health, Lower Extremity Stretching Home Exercise Program. Brochure X08082, Rev. 11/2019, © Advocate Aurora Health Care. [online]. Available: https://ahc.aurorahealthcare.org/fywb/x08082.pdf [Accessed 24-Nov-2025]
- Spaulding Rehabilitation Network, North Shore Sports Medicine Team, Total Body Stretching Brochure. Spaulding Rehabilitation Network [online] Available: https://spauldingrehab.org/assets/spaulding/pdfs/news/stretching.pdf [Accessed 24-Nov-2025]
- Orthopedic One, Exercises to Improve Balance. Orthopedic One, April 2021 [online]. Available: https://www.orthopedicone.com/wp-content/uploads/2021/04/EXERCISES-TO-IMPROVE-BALANCE.pdf [Accessed 24-Nov-2025]
- Ottawa Public Health, Strength and Balance Exercises. Ottawa Public Health, Oct. 2017, TTY/ATS 613-580-9565. [online] Available: https://www.ottawapublichealth.ca/en/public-health-topics/resources/Documents/strength-balance-exercises-en.pdf [Accessed 24-Nov-2025]
- North Dakota Department of Health and Human Services, Months 7–12 Lifestyle Coach Facilitation Guide: Post-Core, pp. 7–11. [online] Available: https://www.hhs.nd.gov/sites/www/files/documents/DOH%20Legacy/Coach_Monthly_Session_Manual.pdf [Accessed 06-Feb-2026].
- American Council on Exercise, Whole-Body Exercise Band Workout. ACE Fitness, brochure M13-016. [online] Available: https://www.acefitness.org/getfit/RubrBndWkout.pdf [Accessed 24-Nov-2025]
- Health Matters, UC Berkeley, Resistance Band and Body Weight Exercises in Small Spaces. UC Berkeley Health Matters. [online] Available: https://uhs.berkeley.edu/sites/default/files/wellness-resistancebandexercises.pdf [Accessed 24-Nov-2025]
- American College of Sports Medicine, Resistance Exercise for Health. ACSM, Jun. 6, 2024. Available: https://acsm.org/resistance-exercise-health-infographic/ [Accessed 24-Nov-2025]
- Mayo Clinic Health System, Treadmill Workout. Mayo Clinic Health System, [online]. Available: https://www.mayoclinichealthsystem.org/-/media/local-files/cannon-falls/documents/wellness-center/home-workouts-treadmill.pdf. [Accessed 24-Nov-2025].
- University of Maine Cooperative Extension, 5-Minute Aerobic Activity Workout. University of Maine Cooperative Extension, [online]. Available: https://extension.umaine.edu/food-health/wp-content/uploads/sites/9/2024/09/5-Minute-Aerobic-Activity-Workout.pdf. [Accessed: 24-Nov-2025].