Postpartum Stage 5 / Week 8 - 12
A couple of weeks into phase 2 we begin diving into the 'good stuff' aka progressive pilates exercises for the core, pelvic floor, upper and lower body. Between weeks 8-12 (Stage 5) we add heavier resistance, add more moving parts to our core exercises and challenge our control in a variety of positions.
Core progressions seen in this stage include pelvic floor contractions in standing, holding a bridge with arm and leg movements, doing double leg table top toe taps, dead bug's from double leg table top and curl ups.
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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Postpartum Stage 5 / Week 8 - 12 / Session 12
A couple of weeks into phase 2 we begin diving into the 'good stuff' aka progressive pilates exercises for the core, pelvic floor, upper and lower body. Between week 8-12 (Stage 5) we add heavier resistance, add more moving parts to our core exercises and challenge our control in a variety of pos...
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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 8 - 12
Watch this short chat with our Physiotherapist Jemma James about the fourth stage of our Postpartum Return to Exercise Plan, Week 8 - 12 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 8 - 12 / Session 10
A couple of weeks into phase 2 we begin diving into the 'good stuff' aka progressive pilates exercises for the core, pelvic floor, upper and lower body. Between week 8-12 (Stage 5) we add heavier resistance, add more moving parts to our core exercises and challenge our control in a variety of pos...
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Postpartum / Week 8 - 12 / Session 11
A couple of weeks into phase 2 we begin diving into the 'good stuff' aka progressive pilates exercises for the core, pelvic floor, upper and lower body. Between week 8-12 (Stage 5) we add heavier resistance, add more moving parts to our core exercises and challenge our control in a variety of pos...
