Pelvic Floor Core Rehabilitation
Post Natal physical care for new mums in the UK can be quite confusing, sometimes the right kind of advice can be hard to come across and can also be quite conflicting. Many mums are found in a situation where they want to exercise to help them get their strength/bodies back, but aren’t sure of what they can and can’t do physically without making their situation worse/better. Going online and looking at advice is the easiest solution but can sometimes be even more confusing and conflicting with all the different information out there. Nine months of pregnancy and giving birth changes a woman’s body and the right kind of post natal care is a really important step towards a full recovery.
My 6-week pelvic floor, core rehabilitation course caters for all mums from 6-8 weeks after birth onwards and is designed with a holistic approach. Prior to joining the course you will under go a thorough pre screen with a medical questionnaire and physical check for diastasi recti; this kind of assessment then tells me what is right for you at this stage. Should I feel you need extra assistance after your pre screen, I may then suggest a referral to a Woman’s Health Professional, however in most cases mums are fine to begin the course and work with me to get to a restorative stage.
What the course covers
- During the course we begin by re-training your breathing to help restore strength in the pelvic floor and core. On average we take around 20,000 breaths in a day and when you breath your pelvic floor and core should work in synergy with each other, just by re-training your breathing pattern we can help aid these muscles to begin working more often.
- Aches and pains are a part of being a mum and doing mum stuff all day long! We also work through some dynamic stretch movements that will help ease these aches and pains, I teach you these movements so that you can take them home and practise them. I also send you videos of these exercises so you have a reminder!
- We then move onto motherhood patterns, which are patterns of movement you use in every day life, I will help you to build strength in order to be able to carry baby/child, lift your buggy and your shopping and go about your daily routine.
- During this course I pay much focus to core/pelvic floor restrengthening but I also try to educate you on how to do this yourself so that you can take all this information with you to continue on after you’ve finished. With a 3D model I show you what you should be working and explain how it should feel so you are sure that the course is working for you.
- Nutrition is such a big aspect of healing and restoration, therefore PDF hand outs and nutritional advice will be given. We also offer an extra service through a qualified nutritionist if mums need more guidance.
Early bird course price is £99 for the full 6 weeks, when booking less than 7 days in advance £139
This will include your personalised screening process, physical check, advice on nutrition for healing and the 6 one hour sessions with homework and hand outs.
To book a listed course click on the link below and pay online, or if you have an NCT group who are interested in training as a group I can arrange to set up a private course for you.
When you have booked and paid, you’ll receive a confirmation email and I will contact you to arrange a 30 minute phone consultation.
Once you have started one course you must stick with this date and time as we will be following on from the week before. There is limited space on these courses with a maximum of 10 in order to provide enough care and attention to all mums so do hurry when booking!
Should you feel that you require more one to one work or can’t make one of our listed times and dates, I also offer Personal Sessions and can come to your home.
Once signed up we will contact you to schedule you in for your 30 minute phone consultation.
Babies of up to 6 months old are welcome
A maximum of 10 mums to one course is suggested
It is advised you complete your 6-8 week post natal check before attending
The course is mat based so please bring a mat to class
Pelvic organ prolapse is bulging of one or more of the pelvic organs into the vagina. These organs are the uterus, vagina, bowel and bladder.
Symptoms may include:
- a sensation of a bulge or something coming down or out of the vagina, which sometimes needs to be pushed back
- discomfort during sex
- problems passing urine – such as slow stream, a feeling of not emptying the bladder fully, needing to urinate more often and leaking a small amount of urine when you cough, sneeze or exercise (stress incontinence)
Some women with a pelvic organ prolapse don’t have any symptoms and the condition is only discovered during an internal examination for another reason, such as a cervical screening.
Pelvic Floor Dysfunction
Pelvic floor dysfunction is common in (but is not limited to) women who have given birth, women over the age of 40 and menopausal women. PFD can relate to the presence of too much tension (hypertonic) in the pelvic floor muscle, or the opposite of too-relaxed muscle that contributes to incontinence. However, sometimes a combination of both can occur.
Symptoms of PFD include:
- Urinary urgency, frequency, hesitancy, stopping and starting of urine stream, painful urination, or incomplete emptying
- Constipation, straining, pain with bowel movements
- Unexplained pain in the low back, pelvic region, genital area, or rectum
- Pain during or after intercourse, orgasm, or sexual stimulation
- Uncoordinated muscle contractions causing the pelvic floor muscles to spasm
PFD is diagnosed by a physician or woman’s physiotherapist (WHP) who are specially trained in treating PFD, diagnosis of the condition is made during a physical examination. Using external and internal “hands-on” or manual techniques to evaluate the function of the pelvic floor muscles, they can assess your ability to contract and relax these muscles.
Treatment of PFD usually combines self-care, medicines, physical therapy, and home exercise.
Diastasis Recti is the separation of the abdominal muscles, it is the result of excessive intra-abdominal pressure or loading. It is common in the later stages of pregnancy, particularly second or subsequent pregnancies. It is important to note though, that pregnancy does not cause a diastasis. The increased load and further shifts in alignment of pregnancy exacerbate the root problem: excessive, ‘un-contained’ intra abdominal pressure.
The Rectus Abdominis is only 1 of 4 layers of abdominal muscles: the Transverse Abdominis (deepest muscle layer) the Interior and Exterior Obliques (next 2 layers) that form your waist, and then the Rectus Abdominis is on the outside.
Unfortunately when the 2 parts of the muscle separate or come apart, the connective mid-line is stretched and weakened as it takes all other muscular and fascial support structures along with it. This leaves the front of the abdomen unsupported and unstable. This seam of connective tissue is designed to be taut, at full length and aligned in a vertical (breastbone to pubic bone) plane. But it cannot perform or function optimally when alignment is ‘out’. So it’s alignment we need to address to address a diastasis!
With DR you may see a ‘pooching’ or ‘doming’ of your stomach, especially when coming up from a lying position on your back. Sometimes you appear still a few months pregnant. As well as the aesthetic concerns, diastasis recti is associated with weak abdominal muscles (and pelvic floor). This can lead to a lack of strength and stability in the entire pelvic region and midsection.
With over ten years experience as a trainer, I designed this course after having my baby in 2016 and taking an advance postnatal rehabilitation course with Jenny Burrell through Burrell Education. Post natal fitness has always been an interest of mine; I not only wanted to help myself get back to restorative health and strength, but I wanted to pass this knowledge onto other mums to help them feel confident with their bodies and their health. I believe that women’s health is first and foremost when it comes to getting back into exercise, without key components such as core and pelvic floor strength, tasks such as running/jumping and even enjoying time with your child can be challenging. Recovery is key to moving on to maintain a healthy happy lifestyle with your little one. I hope you can join us in taking this step towards better health!
Babies of up to 6 months/or non crawlers are welcome to join the course, however we cannot provide childcare, therefore babies are mummy’s responsibility if bought to class. I will help out where I can but please bare in mind I am there to ensure mums are working on correct technique and my attention must be focused on all mummies.
We do not use babies to perform exercises and advise that they are kept in buggies unless they need feeding or cuddling!
Breast feeding and feeding is most welcome in class, do not feel shy to stop and feed your baby at any point, we have chairs to make it more comfortable for you.
Any time you need to stop and attend to baby please feel free, we want you and baby to feel comfortable in class.
Should you miss a session you will unfortunately miss one off your block. We do hand out homework so you will be give the chance to catch up in your own time. Please do let me know if you can’t make a session!