Mummy and Me
Phase 1 Postnatal Pilates and Rehab
Hopefully you have gone through and watched the introductory section. Its important so don’t skip it! We will be using it to help us find the right exercises for you in Phase 1.
Here you can find specific classes for mobility and release, C-section recovery, 6 week Postnatal Pilates Guide, Spikey ball releases, Daily 10 stretches, Pilates for low back pain, join me for live sessions and catch up on lots of previous live class recordings.
Mobility and Release
This is a selection of gorgeous sessions to help free your movement and release areas of tightness and tension in your body to improve your alignment and posture. This is important as changes in your posture can affect your breathing and ability to get a good pelvic floor contraction.
After 9 months of pregnancy and then lots of lifting, carrying, feeding and sitting, your posture changes leaving some muscle tight and tense and others lengthened and weak.
Take time to address your posture and you will have more awareness of your technique and a good foundation for your exercise going forward.
Everyday take some time to yourself and enjoy these gorgeous stretches and movements, your body will thank you for it.
Spikey Ball Release Series
The spikey massage balls are a great piece of equipment to relieve muscle tension, tightness, stress relief and trigger point release. You can find some targeted sessions here for relief and relaxation.
Postnatal Pilates Programme
I know how little free time mums have so the workouts are broken down into short sessions but can be put together to create a longer workouts when you have time. The goal here is little and often. Each day start with a postnatal warm up and the choose 1 or 2 videos from that weeks choices. To cool down select 2 release videos from the section above to address any areas you feel you need some postural release in.
Every mum is different, stay with the level that suites you until you feel confident and in control through your core and pelvic floor. Throughout each exercise focus on creating tension in your core and co ordinating your breathing and pelvic floor. Ensure you look out for signs of doming of the tummy muscles, a feeling of heaviness in your pelvic floor or vagina or leaking. These are all signs of a lack of control and may mean you need to work on your control a bit more before progressing to that particular exercise and onto the next weeks exercises.