Need a prompt to help you with your pelvic floor exercises? Access or download our audio file to help guide you through your Kegals.

If you need a refresher on how to do Kegal exercises check out the Guided Kegals video in the Pre-Class Information section

Access the audio file here

The Postnatal Fundamental exercises are the core restorative exercises that we include in every Postnatal Pilates class. These include our connection breath, knee fold, toe taps, pelvic rocks, shoulder bridge and Butterfly. They are the idea exercises to practice at home so we have recorded helpful videos to guide you through each exercise. Click here to access the videos

Your C section is a significant abdominal surgery. To reach your baby your surgeon will have cut through multiple layers of skin, fat and fascia; cutting and or disrupting musculature, tissues and organs to safely deliver your baby. You are likely to feel quite sore around the incision site, as well as potentially experiencing other symptoms such as pain from trapped gas (a result of the open surgery), tightness, numbness or hypersensitivity. Symptoms such as tightness, tugging sensations, dull aching (especially after “overdoing it) can persist into the longer term for some women, as well as general tightness/discomfort of the lumbo-pelvic area including hips and low back.

C Section massage techniques can help with some of these symptoms.

Firstly, scar desensitisation can help with both numbness and hypersensitivity and can be done yourself. Indirect desensitisation is a great place to start, especially in the early days or if you don’t feel comfortable touching your scar yet. The process is the same as for direct desensitisation but instead of touching the scar you are touching the skin above and below the scar.

Direct desensitisation involves gently touching the scar and surrounding areas with different textures and materials, such as a clean soft feather, a piece of silk, cotton wool, towel or flannel, and even just your hands. You can work in gentle strokes, circular motions back and forth or gentle tapping - whatever works for you. Start with the most gentle material and try about 5 minutes each day. Once you feel ok with that material try another material and so forth.

Secondly, C section massage can be great to release some of those sticky adhesions that can be causing tightness or pain. For massage we want to ensure the tissue is healed first. There is a great video by Lynne Schule at the Institute for Birth Healing - click here to access the video

If you would like to see a soft tissue specialist for more in depth assistance have a look at the links and referrals to see the contact details of some great local specialists

During pregnancy, there is a lot of emphasis on preparing for birth and labour. The precious postnatal period is often overlooked but it is crucial when we talk about ongoing mental and emotional wellbeing for the whole family.

In this guest blog, Postnatal Doula Samantha Adams talks about how important support can be during the postnatal period, and the many & varied ways a postnatal doula can help to support you.

Read the article here

Posture isn’t just about how we stand. Posture is dynamic; we move through different postures as we sit, stand, walk and move. Postural changes during motherhood are common. Sometimes these are due to changes that occurred during pregnancy, sometimes to compensate for muscle weaknesses, and some as a result of frequent lifting, carrying or nursing. Postural changes can have knock on effects on how our body feels. In this short blog article Gina talks about postural changes in motherhood and a sense of postural awareness can help us

Click here to read the article

Here is a blog Gina wrote about returning to running after having a baby. A must read for all those keen to get back into running! Click here to read the article

We are lucky to have some incredible local professionals working in the postnatal field; ranging from physios to baby wearing consultants, postnatal doulas and more.

Professionals we know well and know to be excellent in their fields are included on our Referrals and Recommendations document. Please do browse this document to find local services relevant to you. If you would like to recommend a professional or service for our list please get in touch with Gina or Lauren

Access the document here