Postpartum Stage 3 / Weeks 4 - 6
Stage 3 is where we begin low impact whole body movement and start to integrate low load abdominal/core contractions into our movements. These sessions continue to work on pelvic floor strength, challenging arm strength, targeting leg conditioning, and starts the connection to your core. It's a gentle, low energy stage.
Core and pelvic floor progressions seen in this stage include isolated contractions in standing, testing your ability to; hold half side planks, control into half forward planks, hold double leg table top, perform double lifts in superman, and double extentions in dead bug.
The videos in Stage 3 are perfect for preparing yourself for your 6 week check and obtaining your LMC's 'ok' to return to group exercise and loaded core work. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Your exercise progressions should be guided by your LMC or Physio and if you have any questions - please get in touch via email.
For more detailed training on Pelvic Floor and Core contractions see our two videos on "The Pelvic Floor" and "The Core'.
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The Knack
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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Watch this before you start / Postpartum Week 4 - 6
Watch this short chat with our Physiotherapist Jemma James about the third stage of our Postpartum Return to Exercise Plan, Week 4 - 6 after childbirth.
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Learning about and engaging your Pelvic Floor
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 ...
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Abdominal Separation / Learning to engage your core
Diastisis Recti / Ab seperation is a common finding during pregnancy and after childbirth, in this video we discuss Ab seperation, how to measure the size of your gap, the basic steps in finding your core muscles and controlling movement and tips on how to progress exercises in a safe and effecti...
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Postpartum / Week 4 - 6 / Session 4
This video is ideal to the start of Stage 3 (around 4-5 weeks post childbirth) as it challenges arm strength, targets leg conditioning, and starts the connection to your core. It's a gentle, low energy session that will get you moving, connected and refreshed.
Core progressions: This session i...
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Postpartum / Week 4 - 6 / Session 5
This video is ideal for the later stages of Stage 3 (around 5-6 weeks post childbirth) as it challenges arm strength, targets hip conditioning, and starts the connection to your core. It's a gentle, low energy session that will get you moving, connected and refreshed.
Core progressions: This s...
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Postpartum / Week 4 - 6 / Session 6
This video is ideal for the later stages of Stage 3 (around 5-6 weeks post childbirth) as it revises breathing techniques, has deeper pelvic floor conditioning, and starts the connection to your core. It's a gentle, low energy session that will get you moving, connected and refreshed.
Core pro...
