Postpartum Programs

This program is a 6 week program designed for anyone who has had a baby and is looking for corrective, specialist exercises to guide you back to higher intensity or to just help build strength to meet the demands of Motherhood. ​​​​

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Focus

• Reconnecting to diaphragmatic (360) breathing 

• Reconnecting to pelvic floor muscles

• Reconnecting to abdominals

• Mobility

• Functional movements working in multiple planes of motion

• Working myofascial slings and the kinetic chain as a whole 

• Helping with pressure management for diastasis recti, prolapse and incontinence.

• Help with back pain 

• Build strength and awareness 

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Information

• 6 week program that you can then carry on with Postpartum Progressions - Phase 2.

• 3 x 30-45 min home workouts done at your leisure via an easy to use app (can complete more if you feel you are able).

• Minimal equipment needed for at home workouts with modifications available.

• Facebook support group for questions, information and support.

Cost 

• $120 Upfront 

When

• On Demand

Follow on 

• With our Postpartum Progression - Phase 2 Program

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FAQ​.

• Can I do more than 3 sessions a week? 

Absolutely, if you feel you can, you are free to complete any of the workouts in the app under the program. 

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• When can I start this program Postpartum? 

We require clearance from your GP or Women's Health Physio before commencing the program. 

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• Do I need to have seen a Women's Health Physio before joining the program? 

In Short No, we do not require you to have seen a Women's Health Physio. However it is recommended, especially if you are having any Pelvic Floor Dysfunction Symptoms. A WHP is able to do an internal exam and real time ultrasound and give a detailed prescription on Pelvic Floor Muscle Training that we can then incorporate into your program. Whilst this program is going to be working on Pelvic Floor Muscles as a whole with the kinetic chain. We are unable to be specific with PFMT unless we have a accurate diagnosis. ​

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• Do I have to complete both programs?

No, for best results we recommended to complete both, they have been carefully designed to follow on from each other to form a full 12 week rehabilitation program. Our bodies go through huge physiological changes when pregnant and healing should be slow and steady with progressive overload. However I know the time frame and cost can be overwhelming. Which is why I have broken them into 2 programs. You can choose to book for both upfront or just for Phase 1 and re-evaluate once completed. 

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• What if I need assistance throughout the program

As part of the program you will be invited to join a facebook group for support. In here you will be able to ask questions and I can provide modifications, troubleshooting and guidance to help you get the most out of your exercises.

​

• What if I miss a session or am too busy to complete each workout for the week?

This program is designed to be done at your leisure. You know your week and day structure better than anyone. So you can choose when you can fit the 3 weekly workouts in. If you miss a week, simply pick back up where you left off and continue through the program. We will have weekly check ins and lives in the facebook group to help those who need the motivation. 

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• I have more questions, how can I ask them? 

I would love to hear from you, simply fill out the contact form at the bottom of the page with your questions and I will get back to you asap. 

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This program is a 6 week program designed to follow on and progress from Phase 1 - Postpartum Principles. It is for anyone that has completed Phase 1 - Postpartum Principles and wants to further build strength awareness and rehabilitation after pregnancy and birth. It is a great build on for those wishing to return to higher intensity exercise or just build further strength to meet the demands of motherhood. 

​

Focus

• Diaphragmatic (360) breathing with movement under load

• Connecting to pelvic floor muscles

• Building core strength under load

• Mobility

• Functional movements working in multiple planes of motion under load

• Working myofascial slings and the kinetic chain as a whole under load

• Helping with pressure management for diastasis recti, prolapse and incontinence.

• Help with back pain 

• Build strength and awareness 

Information

• 6 week program that is designed to progress and follow on from Postpartum Principles 

• 3 x 30-45 min at home workouts done at your leisure via an easy to use app (can complete more if you feel you are able)

• Minimal equipment needed for at home workouts with modifications available 

• Facebook support group for questions, information and support

• Small group sizes so a tailored approach can be given

Cost 

• $120 Upfront 

When

• On demand

Follow on 

• With our regular group classes or with your choice of exercise. 

FAQ

• Can I do more than 3 sessions a week? 

Absolutely, if you feel you can, you are free to complete any of the workouts in the app under the program. 

​

• Do I have to have completed the Phase 1 - Postpartum Principles first. 

Yes, this program is designed to take the movements and information learnt in Phase 1 and start adding more load and resistance to the movements. ​

​

• Do I have to complete both programs?

No, for best results we recommended to complete both, they have been carefully designed to follow on from each other to form a full 12 week rehabilitation program. Our bodies go through huge physiological changes when pregnant and healing should be slow and steady with progressive overload. However I know the time frame and cost can be overwhelming. Which is why I have broken them into 2 programs. You can choose to book for both upfront or just for Phase 1 and re-evaluate once completed. 

​

• What if I need assistance throughout the program

As part of the program you will be invited to join a facebook group for support. In here you will be able to ask questions and I can provide modifications, troubleshooting and guidance to help you get the most out of your exercises.

​

• What if I miss a session or am too busy to complete each workout for the week?

This program is designed to be done at your leisure. You know your week and day structure better than anyone. So you can choose when you can fit the 3 weekly workouts in. If you miss a week, simply pick back up where you left off and continue through the program. We will have weekly check ins and lives in the facebook group to help those who need the motivation. 

​

• I have more questions, how can I ask them? 

I would love to hear from you, simply fill out the contact form at the bottom of the page with your questions and I will get back to you asap. ​​​​​​

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