Postnatal - A Physio Guided Plan
5 Seasons
Have you had a baby recently?
Our 'Return to Exercise After Childbirth" is created and led by ONFORM Physiotherapist Jemma James. It's back by evidence based guidelines and designed to help you recondition your body with a 'pelvic floor' first approach.
This plan is perfect to build back your pre pregnancy pelvic floor strength and helps aid in the natural healing of abdominal separation. Workouts are designed to be completed in a stage-by-stage progression, and we encourage you in each workout to check in on symptoms and progress at your own pace.
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Watch this before you start / Postpartum Week 2 - 4
Episode 1
Watch this short chat with our Physiotherapist Jemma James about the second stage of our Postpartum Return to Exercise Plan, Week 2 - 4 after childbirth.
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30:47Episode 2Postpartum / Week 2 - 4 / Session 2
Episode 2
In the first 4 weeks of returning to exercise post childbirth the focus is on connecting to the pelvic floor and introducing low load movements in standing (up against gravity).
In this session we run through pelvic floor contractions on all 4s, resisted glute and inner thigh work as well as sq...
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30:38Episode 3Postpartum / Week 2 - 4 / Session 3
Episode 3
In the first 4 weeks of returning to exercise post childbirth the focus is on connecting to the pelvic floor and introducing low load movements in standing (up against gravity).
In this session we run through pelvic floor contractions on all 4s, resisted shoulder work in kneeling as well as squ...
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The Knack
Episode 4
The Pelvic floor is arguably the most talked about muscle group in pregnancy and childbirth. Here we learn about a technique called "The Knack". More than just a strong Kegel squeeze, the Knack can be incredibly effective in supporitng the pelvic floor during functional tasks or activities that c...
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Learning about and engaging your Pelvic Floor
Episode 5
The Pelvic floor, arguably the most talked about muscle group in pregnancy and childbirth. Here we learn a bit more about the pelvic floor, their importance in movement and exercise and how to train them effectively in your postpartum recovery.
This video is ideal at any stage of the postnatal ...
