This postnatal recovery course has been created by a pelvic health physiotherapist and mum of two, designed to guide you from day zero through day 21 — and well beyond.
It’s easy to follow, combining a step-by-step guide with supportive videos so you can work at your own pace. Inside, you’ll find essential information on everything from activating your pelvic floor and performing gentle scar massage, to safe abdominal exercises for diastasis recti — and yes, even navigating that first postnatal poo.
I’ve woven my own experiences into the course, sharing the tips and tricks I personally found most helpful during my recovery, so you can feel supported, informed, and confident every step of the way.
Yes, this will certainly help strengthen your pelvic floor muscles. It may take a lot of concentration but I really feel that these videos will help.
Do I need any equipment?
Yes, I do use an ova ball/soft Pilates ball and a piece of resistance band. You can buy both of these very cheaply on Amazon. £5 for the ova ball/soft Pilates ball and £5 for the resistance band. However if you know anyone who has had physio before, they may have one knocking around.
I have a prolapse, will this make my symptoms worse?
I strongly advise that if you feel any of your prolapse symptoms when doing the exercises then stop. If something doesn't feel right, stop. These exercises are designed to help ease your prolapse symptoms not make them worse, if you have any concerns please seek advice from a pelvic health physio or your GP.
This all depends on you and the frequency you are able to practice, don't expect a quick fix. I can't give you one of those and anyone or any company who says they can I would proceed with caution. Normally I would hope you see some mild changes after 4 weeks, what current research says is you need to be doing pelvic floor exercises 3 times daily for 12 weeks to see any real change.
I have been diagnosed with a tight/hypertonic pelvic floor, should I be doing pelvic floor Pilates?
To be honest, no, I would seek treatment from a pelvic health physiotherapist and follow their guidance. My worry would be that these would be making your pelvic floor tighter when you need to have exercises to help relax it.
I have bad knees/hips/lower back. Is this safe for me to do?
Yes, I give you adaptations and also tips on what to look out for if you have a niggle in any joints. With these exercises make sure you feel them where I'm telling you too. It should never be your lower back, neck or shoulders. We kneel for an element of the video, however you can do this lying down instead.
I've never done Pilates before. Would I be able to do this?
I hope so!! That was my aim, I don't bombard you with technical lingo and I continually prompt you with reminders of what your posture should be doing. It'll take some getting use to but all of a sudden it clicks.
I haven't been diagnosed with any issue with my pelvic floor and I don't have symptoms, can I still do this?
This is the best time to do it!! Be proactive rather than reactive.
I'm pregnant, can I do this?
I would recommend seeking advice from a pelvic health physio, this program isn't designed with pregnancy in mind. We do a lot of lying on our backs during the exercises and after 16 weeks of pregnancy this should be avoided when possible.
What if I have any questions about the exercises?
Please contact me, I'm happy to answer any questions and receive any feedback. My email address is: [email protected]
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