Postpartum Stage 4 / Week 6 - 8
Stage 4 starts with obtaining "The 6 week check" - the time we've all been waiting for! Here we need to get clearance to return to group classes but also to start loading up the core and pelvic floor. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Speak to your LMC/Physio about your readiness to begin loaded exercises.
Phase 2 is all about progressively adding load through the whole body, but particularly through the trunk and abdominal muscles aka 'the core'. In Stage 4 (Week 6 - 8) we focus on pelvic floor work, gentle strengthening through your abdominals and adding resistance to lower and upper body exercises.
Core progressions seen in Stage 4 include holding a half plank, side plank, doing seated roll backs, curl ups, 100s and superman balance with extra load..
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 6 - 8
Watch this short chat with our Physiotherapist Jemma James about the fourth stage of our Postpartum Return to Exercise Plan, Week 6 - 8 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 6 - 8 / Session 7
"The 6 week check" - the time we've all been waiting for! Here we need to get clearance to return to group classes but also to start loading up the core and pelvic floor. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Speak to your LMC/Physio about your r...
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Postpartum / Week 6 - 8 / Session 8
"The 6 week check" - the time we've all been waiting for! Here we need to get clearance to return to group classes but also to start loading up the core and pelvic floor. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Speak to your LMC/Physio about your r...
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Postpartum / Week 6 -8 / Session 9
"The 6 week check" - the time we've all been waiting for! Here we need to get clearance to return to group classes but also to start loading up the core and pelvic floor. This is generally around 6 weeks for a vaginal birth, and 8 weeks for a C-section birth. Speak to your LMC/Physio about your r...
