top of page

Pregnancy & Postnatal Exercise

Your physical health can have a significant impact on your pregnancy, birth, and postnatal recovery and should be considered a vital aspect of prenatal care. 

 

While the health of you and your baby are closely monitored throughout pregnancy, discussions about pregnancy exercise guidelines and recommendations are not typically the focus during appointments with your obstetrician or midwife.

This is where I come in!

 

As a pre & postnatal corrective exercise specialist, I provide specialised education and coaching on how to achieve a strong and healthy body throughout pregnancy, techniques for managing pregnancy-related conditions such as lower back & hip pain, and guidance with a safe return to exercise after having a baby. 

 

Your personalised care plan will include exercise programs that fit in with your everyday life and activities so that it is easy to implement, and can become a regular part of your day. 

Areas of focus:

Education about Pregnancy Exercise Guidelines

Pelvic Floor & Abdominal Exercises

How to Implement Exercise Into Your Daily Activities

Preparing Your Body for Labour & Birth

Managing Musculoskeletal Pain & Discomfort

Diastasis Recti Prevention & Recovery

Safe Return to Exercise After Having a Baby

Self-care & Alternative Therapies

Personalised Exercise Programs

I believe that a multidisciplinary approach to pregnancy and postnatal care can lead to better outcomes for both mother and baby, and enjoy collaborating with other health practitioners to provide women with optimal perinatal care.

Exercise & Birth Recovery
Consultations

During pregnancy, your pre & post natal corrective exercise specialist will provide you with guidance and specialised exercise programs to help you feel strong and balanced throughout all trimesters of pregnancy and ultimately, prepare your body for childbirth.

After baby has arrived, your exercise programs will be individually tailored to facilitate a healthy postnatal recovery, restore function of your pelvic floor and abdominal muscles, increase your overall strength, and help you achieve your desired goals.

You can begin your exercise consultations at any point during your pregnancy or when you feel ready to resume exercises after having your baby. This can be as early as 2 weeks postnatal (after vaginal delivery) or 4-6 weeks postnatal (after Caesarean delivery). 

For more information about Exercise & Birth Recovery consultations, please contact us!

Pregnancy Exercise Coach

What's Included:

  • Initial consultation to discuss overall health, pregnancy & birth history, current exercise routine, and personal goals.

  • Comprehensive movement assessments to identify and re-assess postural issues, joint limitations and muscular imbalances.

  • Program development specifically tailored to your individual needs and goals.

  • Strength & resistance training.

  • Diastasis Recti Prevention & Rehabilitation exercises.

  • Management of Pelvic Girdle Pain & Pelvic Floor Dysfunction.

  • Physical and mental preparation for labour & childbirth.

  • Gentle introduction to exercise after having your baby.

  • Program adjustments based on your progress and stage of pregnancy or postnatal recovery.

How Can Exercise Help During Pregnancy?

During pregnancy, a woman experiences several physical and hormonal changes which often causes the body to function at a less than optimal level. Changes in posture, alignment, body weight, organ placement, and pressure on the pelvic floor can affect many areas including balance, strength, mobility and breathing.

Regular exercise throughout your pregnancy can help you maintain strong core and pelvic floor health, increase your overall strength and fitness level, help alleviate common pregnancy discomforts, and provide additional benefits to both you and your baby.

It is recommended that you follow an exercise program specifically tailored to pregnancy and that is appropriate for your trimester. Programs led by a certified personal trainer, Pilates instructor, yoga teacher or allied health professional who has completed additional training in pre & postnatal exercise is a great place to start. 

Benefits of Exercise For Mum

Fewer Pregnancy Discomforts

  • Healthy weight gain

  • Reduced likelihood of Gestational Diabetes

  • Reduced likelihood of Preeclampsia

 

Easier Labours

  • Decreased need for pain relief

  • Decreased risk of non-surgical interventions

  • Decreased risk of surgical interventions

  • Less time spent in labour

  • Reduced likelihood of excessive birth weight babies 

 

Faster Postpartum Recovery

  • Faster recovery from both vaginal and Caesareans births

  • Stronger pelvic floor muscles

  • Improved breathing 

  • Increased energy levels

  • Significantly reduced aches and pains

  • Improved overall functionality of entire body

Benefits of Exercise For Baby

During Pregnancy

  • Improved nutrient and waste exchange

  • Fewer pregnancy complications

  • Fewer fetal interventions

  • Tolerates the stresses of labour better

 

After Childbirth

  • Higher Apgar scores

    • Activity, Pulse, Grimace, Appearance and Respiration

  • Increased intelligence scores

  • Improved mental & physical health into adulthood

Baby Plank.jpeg

Food For Thought...

shalane-flanagan-nyc-marathon1_s_edited.

VS.

IMG_6094 (Edited)_edited.jpg

When preparing for a marathon, athletes spend on average 6-12 months and approximately 150-300 hours in training for an event that lasts 5 hours.

 

Pregnant women on the other hand spend on average 20-30 hours of training in a 9 month period for an event that will last approximately 12 to 24 HOURS!

 

Giving birth requires a tremendous amount of mental and physical endurance. Therefore, it only makes sense that we should take the time to prepare both our mind and our body during this life-changing transformation!

AdobeStock_269442487.jpeg

"Feel stronger, healthier, and more confident in your everyday movements"

bottom of page