It's called diaphragmatic breathing for a reason. What is it? Diaphragmatic breathing should be the first exercise post natal mums should complete to reawaken and engage the core unit in preparation for gentle exercise. The diaphragm sits just below the lungs and is a muscle. If you place your hands on your belly you should feel your lungs expand and your belly push out as you breath in, as you breath out your diaphragm will move up as you belly comes in and contracts. Why do we do it? Pregnancy can cause what is known as core dysfunction due to the changes that occur during pregnancy. The four core muscles that make up the diaphragm are, the pelvic floor, transverse abdominus, diaphragm and the multifidus. When these muscles are not working in sync with each other it can cause some or all of the following issues. - Incontinence - Back pain - Diastatis Recti - Pelvic girdle pain - Pelvic organ prolapse (worse case) Post pregnancy we need to learn how to breath in sync again, breathing exercises help to strengthen the inner core muscles therefore tightening up the stomach region. Breathing exercises along with pelvic floor work are the starting points of any post-natal rehab journey.
What is it? The pelvic floor supports the pelvic organs which are the, Bladder, Bowel, Uterus During pregnancy the pelvic floor is put under stress due to the weight and movement of the growing baby. This can lead to the following issues: Incontinence. Urge to pee when carrying out certain movements (exercise) or coughing and sneezing. Prolapse of the pelvic organs How can we strengthen the pelvic Floor? During the 12-week online course we will complete exercises that will target the pelvic floor to gently strengthen the muscles. Breathing techniques will also incorporate the pelvic floor muscle, between strengthening the core, healing diastasis and making a mind muscle connection with the pelvic floor we can help reduce or heal potential symptoms of a weak pelvic floor. Unfortunately we are led to believe that it is ‘normal’ to suffer with leakage and/or incontinence when we have had a child. This is not the case. You should not continue with any exercise should you have any of the above symptoms. This is a sign that the core and pelvic floor are not healed!
Post natal 12 week course The first stage to healing the core. A combination of breathing exercises to gain correct core function again and strengthen and tighten up the inner core. A combination of exercises will be used that gradually increase in difficulty. These exercises are linked to daily movement patterns to ensure we are moving and lifting the baby safely to support the core, the exercises cover full body including pelvic floor, posture and strength. The concept being reconnecting the mind with the muscles and ensuring we retrain the body correctly, focusing on technique, posture and breathing. -12 week program that includes exercise videos and a flexible timetable that can be followed at home. -Access to the private FB group which I will be answering any questions, support and tips from other members too. -Tips (information leaflet) on nutrition to support with hormone balance -My direct email to contact with any questions, to check form and technique. -Extra videos for stretching routine -Video to check for Diastatis recti -Information leaflet for extra tips/support for C-section mums. -Monthly newsletter (when set up) Equipment needed: Resistance bands of varying resistance. A step (box or actual step) 2kg and 4/5kg Dumbells . Hip circle band and Yoga mat.
Online 1-1 PT Anyone can access, tailored for each individual based on initial consultation and assessment. All clients will receive a free 15-minute consultation. New clients will be required to complete a medical questionnaire and have a follow up consultation should they sign up. Initial exercises will need to be completed and videoed for my assessment needs and to allow me to make the program specific. Available for any mums that have had their 6 or 8 week all clear from the doctor. PT also available for anyone that is not postpartum! Weekly zoom calls will take place to check progress, progress pictures and measurements will need to be taken throughout the course of the sessions. Emotional wellbeing check in also! Exercise programs will be sent on a weekly basis for the following week, based on the number of times a week the client has signed up for. Programs will be planned according to client’s equipment, environment and level of fitness/postpartum stage. Online clients will also have access to Private FB group, Monthly newsletter and Nutrition support will also be a big part of the online 1-1. Weekly food diaries will be requested, and suggestions made. Face to face training Available for anyone in the local area. Face to face free consultation (30 mins) Full post-natal assessment completed which will include posture assessment, diastasis recti assessment and technique/fitness assessment. Discussion to support emotional wellbeing! Personalised programming for each individual client, either come to me or I go to them (depending on distance) can be tailored to incorporate baby into workouts. Clients to choose package for number of sessions per week. Nutrition again will be included, food diary to be kept and suggestions made to improve and support hormone balance, breast feeding and fat loss. Progress checks along the way, including pictures, diastasis recti check, measurements, video analysis and posture. Online clients will also have access to the private FB group, Monthly newsletter, 2 free group sessions Group sessions Face to face for all stages of post partum, exercises will be modified, and mums will be grouped according to postnatal stage. Full medical questionnaires will be completed and a follow up with me should I flag something up on questionnaires/PARQ’S Sessions for just mums and mums and babies available. Access to private FB Group, Free post-natal assessment (15 mins) and Monthly newsletter. Quick mum workouts 20-30 minute workouts that can be done at home or in the gym. Mums will receive a bank of workouts that they can choose from. Great follow on from the 12-week healing the core program. Can be bought and downloaded from website. Access to Facebook group Monthly newsletter Nutrition PDF Can email me directly to check technique/answer any questions.
Online Nutrition -Accountability checks. -Food diary -Meal ideas -Hormone support -Online weekly check in -Progress checks (fat %, weight, measurements and photos) -Supplement suggestions -Hydration fact sheet and support for getting enough water each day. (frightening how many people don’t) Access to private FB group , Monthly newsletter and Nutrition PDF
We can offer personal training classes online and face to face. Online Nutrition -Accountability checks. -Food diary -Meal ideas -Hormone support -Online weekly check in -Progress checks (fat %, weight, measurements and photos) -Supplement suggestions -Hydration fact sheet and support for getting enough water each day. (frightening how many people don’t) Access to private FB group, Monthly newsletter, and Nutrition PDFs.