Postnatal Pilates

Recovery postnatally involves a gradual and customized approach to regaining strength and function after childbirth. Whether you give birth vaginally or by caesarean your body needs time to rest and heal. During the postpartum period is a great time to focus on restoring your core stability, pelvic floor strength, and overall muscle tone. The postpartum period involves a lot of time sitting, feeding, carrying and lifting. A structured postnatal rehabilitation program can help enhance recovery, improve posture, prevent injury, and support mental well-being during this important phase. It is essential to consult with a qualified healthcare provider or a physiotherapist specialized in postnatal care to create a recovery plan.

Ally has filmed her own postpartum journey, prioritizing mobility in the initial phases of recovery. Transitioning to a structured strengthening program focused on re-engaging the pelvic floor and core muscles while targeting upper back strength. Move with us Postpartum is an online 12 week program, it includes two twenty minute Physio led Pilates sessions a week. It is designed to gradually build your strength back up to allow you to confidently return to exercise.

It is essential to seek clearance from your healthcare provided before starting any exercise. We recommend seeing a Woman’s Health Physiotherapy to assess your pelvic floor and abdominal separation.

If you live in Central Otago there are Mums and Bubs classes being held. Follow the link below for more information

Move With

Us

Postpartum

Looking to begin your postpartum healing journey? We are here to support you. Ally will guide you through safe and effective mobility and Pilates exercises to aid in your recovery. It’s so important to re connect your core and pelvic floor. Take the first step towards feeling your best post-baby with our specialized postpartum physiotherapy and Pilates program. Contact us today to start your healing journey.

What to expect from the program

  • A 12 week postnatal program designed by a physiotherapist to reconnect your core and pelvic floor

  • A program that is suitable for vaginal and caesarean section births

  • Your a busy mum now so short sessions that you can easily fit into your day

  • Each class is between 10-20 minutes, with a structured rehabilitation focus to build strength over the course

  • The program focuses on injury prevention and prioritizes your overall strength and wellbeing

  • It will help you learn the importance of the pelvic floor and core and how to recruit it effectively and how this aids in recovery from abdominal separation

  • Access to Ally for any questions you may have so you feel fully supported

  • Membership to a Facebook group where you can connect with other new mums and feel part of a community

Frequently asked Questions

  • Any mum who is postpartum, it is for you whether you have had your baby vaginally or by caesarean. The program will help you rebuild muscle strength, minimize discomfort and optimize healing

  • If you have had a natural birth you can start three weeks postpartum. If you have had a caesarean starting it at 6 weeks postpartum.

    If you are weeks and months postpartum now is the time to start!

  • 100%, this program is to build the foundations regardless of how your pregnancy unfolded.

  • Once you sign up you will get a log in and password and access to all the video’s to complete at your own pace

  • Definitely if you have not started any rehabilitation for your core of pelvic floor this program will be an ideal starting place to strengthen your muscles and regain control of your body

  • The program requires minimal equipment and most of it can be inexpensively online. You will require a Pilates ball, Pilates mat and a resistance band.

  • Each class takes between 10-20 minutes, you can extend or reduce these by how many sets, reps or rest period you take.

Move With Us Postpartum