The postnatal period is a tough time for Mums…..bombarded with social media presentations of what we ‘should’ look like, along with a pressure to get back into our skinny jeans, things have never been harder.
The first thing to remember is that the postnatal period is not a competition or a judgement based on what your friends, family or favourite TV stars are doing….recovery in this period is very personal and depends on many factors.
The first stage is considering what your physical needs are as a new Mum. Do you have a tummy gap? Did you have a C-Section? Was it emergency or planned? Did you tear or have to have an epiositomy? Forceps? Ventouse? Did baby get stuck (shoulder dystopia?). How long is it since you had your baby?
The recommendation for embarking on an ‘exercise programme’ as a newly postpartum Mum is 6 weeks (MINIMUM) if you had a complication-free vaginal birth and 12 weeks (MINIMUM) if you had an uncomplicated caesarian.
Before these timings, you can easily do other forms of gentle exercise – walking, pelvic floor and deep core activation, deep breathing….and that should really be your focus. The first 12 weeks of new Mum-dom is about restoring, resting and returning your body from a 9 month intensive journey – it is not about deprivation or diets…it is about eating nutrition-dense food…lots of natural fats (avocado, nuts, fish), protein (meat, nuts, cheese, green veggies) and vegetables, sleeping when baby sleeps, asking for help and gently bringing yourself back to a point where you are strong enough to return to a more regular and specific exercise routine.
I am delighted to be able to offer very specific and bespoke postnatal programming; I believe that it is critical to heal from the inside-out first….you cannot build a strong body on a wonky or weak foundation……so if you have a diastasis (tummy gap), have had a c-section or have any form of pelvic floor dysfunction (stress urinaty incontinence or prolapse), then it is important to address these issues before you start worrying about being able to beat your friend at circuits!
Lets have a look at how I can help you…..
Postnatal Exercise for Mums with a Diastasis
If you’ve had a baby, no matter how long ago and you have a Diastasis Recti or feel disconnected to your Core and/or Pelvic Floor then HCR Diastasis is the programme you’ve been waiting for.
This BESPOKE programme grounded by a hands-on assessment, soft-tissue and massage therapy and clear direction on ESSENTIAL healing nutrition, clear instructions on helpful and non-helpful lifestyle choices and most importantly a safe, ’functional’ and modern movement and exercise programme that will help you heal your Diastasis, improve your Core function and guarantee you a better looking belly and a Pelvic Floor that does its job.
Most women have never been told WHY this happens and what are the mechanics of Diastasis and why tradition abdominal work they performed before their pregnancy won’t work now in this healing phase.
Most women have never been told the HUGE role that optimal nutrition and hydration play in their this healing phase.
Most women have never been told about the link between the abdominal wall, Pelvic Floor, Diastasis and how they breathe!
Most women have never been provided with a BESPOKE (made just for them) restorative programme that takes them from the early days of healing right back to fully restored.
Most women have never been provided with a programme that gives them the tools to protect their healing core (Abdominals and Pelvic Floor) while they get on with the demands of life and motherhood.
Who Is This Programme For?
Are you a woman who wants to know more about her Pelvic Floor, Core and overall health?
Have you experienced the odd leak when jumping, running, laughing or sneezing and know that that’s a sign that you need to take control of your Pelvic Health?
Are you a woman that wants an easy to perform ANYWHERE, modern and effective way to strengthen her Core and re-establish its role as part of her whole body?
Do you have a small Rectus Diastasis (Tummy Gap) that you want to heal?
Do you have ‘lower back pain’ issues that you’ve been told is due to a ‘weak Core’?
Do you want a better looking belly but know it’s an inside out job so need to go deeper and work smarter than just doing ‘sit-ups’?
Are you ready to prioritize this area of your health and learn ESSENTIAL skills to last you a lifetime?
You want to learn the importance of food for not only fat loss but nourishing your deep health?
Have you seen a clinician about a low level Prolapse and been told to ‘do your Pelvic Floor exercises’ as part of your management strategy?
Are you ready to learn the importance of ‘rest’ and ‘self-care’ as part of your wellness journey?
Why this SYSTEM WORKS?This programme is dedicated to helping the client understand what’s happened. Knowing the Why’s and What’s matter A LOT!
All the Coaches get hands-on with every woman going through the programme. Some coaches also include massage and other soft-tissue therapy – no generic prescription here – every programme is based on a 1-1 consultation followed by prescription for what is best for that client.
The programme starts by getting the basics of posture and alignment improved including soft-tissue work/remedial massage and to bring balance to your entire body.
It’s a 3-Phase programme where the exercises are progressed. Your Coach is with you all of the way, ensuring your progress towards your goal and also that your route to success is adjusted as required.
Each phase will take approximately 1 month, sometimes less, sometimes a little more. But you will be coached in ‘self-care’ strategies for your Core and Pelvic Health for life.
The programme has a strong focus on NUTRITION! 100% . We heal from the INSIDE OUT! And I have simple but highly effective strategies for helping you get the specific vitamins and minerals required to heal your Diastasis into your diet easily.
So, How Does It Work?
After you’ve gone through our full 4-Point Hands-On Deep Pre-Screening, you’ll then be all set to attend for your first session where you’ll receive your HCR Client Education Booklet and the items of fitness kit required for the course.
Your Coach will then provide you with your own BESPOKE homework and recovery tasks completely tailored to suit where you are on your journey.
This programme may involve abdominal/visceral massage if necessary to combat possible scar tissue/adhesions associated with abdominal trauma.
Both homework and following the HCR Nutrition Guidelines are an essential part of the puzzle and when followed will truly improve your results and the value you derive from the programme.
The Homework exercises are progressed and so over the course of the 6 weeks, as your strength and co-ordination improves, the exercises will become more challenging.
Postnatal Exercise for C-Section Mums
Recovery from C-Section is challenging for many women and a deeper approach is required to ensure that their recovery is truly an inside-out affair. Just like the Diastasis Recti client, there needs to be a deep assessment of the woman’s core strength and connection and then a programme involving hands on massage therapies, nutrition, scar tissue release, postural re-alignment work before we finally get to the ‘core restoring’ exercise part of the puzzle. C-Section moms simply need more help and I am deeply trained to assist you in your deep recovery and return to awesome, fully functional abdominals.
No matter how long ago you experienced a C-Section type incision and for whatever reason you feel discomfort, you will probably be very surprised at the freedom in your body that you will feel from using the methods I offer.
In the UK in 2016, over 166,000 births were via C-Section (approx one quarter) and many more women experience the procedure throughout their lives for other gynaecological procedures. Yet, there is no real guidance on how to heal successfully from such a major procedure’ how to successfully reconnect to the core as well as deal with soft-tissue issues such adhesions and scar tissue that arise from these types of procedures.
The C-Section is a major abdominal surgery which causes huge amounts of trauma to muscles and tissues. Many women experience slow, poor or painful healing and a subsequent lack of ability to connect with their abdomen as well as appearance concerns. It can take up to 2 years for tissue to recover and heal from such a surgery and a weakness in the deep abdominals for a similar time – it is important that we as women understand that whilst we may ‘feel’ better to return to the high impact exercise and activities we did pre-pregnancy, it may not be the correct things to do until we are stronger.
Restoring from the ‘inside-out’ is my greatest mantra and for good reason – the pelvic floor can also be compromised post c-section….I am going to de-bunk the myth that you only get pelvic floor problems if you have a vaginal birth…this is not true! Pelvic floor issues are caused by excessive and poorly managed load onto the top of the pelvic floor structure….yes, these can be further weakened by natural childbirth but stress incontinence can affect women who have not even had children…..so it is a definitely a consideration for post operative new Mums.
This programme is all about healing INSIDE OUT! Not a sit-up, plank or tuck-jump in sight, the programmes focus solely on the fundamental building pillars that will restore you and strengthen you. Look forward to easy to achieve strategies for resting and de-stressing……better nutrition to support your pelvic floor, core and overall health. Real food, no diets, no restrictions….just logical and delicious scrumminess!
Who Is This Programme For?
* Do you feel disconnected to your tummy and Pelvic Floor since your C-Section?
* Do you have a painful or uncomfortable C-Section scar that you want to free?
* Does your scar hurt after any lifting or an exercise session?
* Have you noticed a change in your bowel movements since your C-Section?Are you a woman who wants to know more about her Pelvic Floor, Core and overall health?
* Have you experienced the odd leak when jumping, running, laughing or sneezing and know that that’s a sign that you need to take control of your Pelvic Health?
* Do you have ‘lower back pain’ issues that you’ve been told is due to a ‘weak Core’?
* Do you want a better looking belly but understand it’s an inside out job so need to go deeper and work smarter than just doing ‘sit-ups’?
* Are you ready to prioritize this area of your health and learn ESSENTIAL skills to last you a lifetime?
* You want to learn the importance of food for not only fat loss but nourishing your deep health and healing?
* Are you ready to learn the importance of ‘rest’ and ‘self-care’ as part of your wellness journey?
So, How Does It Work?
This programme is available as a bespoke 1-2-1 service and is dedicated to helping the client understand what’s happened. Knowing why and how things have happened matter….a LOT!
This programme may involve abdominal/visceral massage if necessary to combat possible scar tissue/adhesions associated with the C-Section Procedure.
The programme starts by getting the basics of posture, alignment & breathing, as well as soft-tissue work/remedial massage and to bring balance to your entire body. The initial programme is more about movement, release & re-alignment and so is utterly bespoke to your needs.
Once we have released your uncomfortable ‘stuck’ bits, we then get to work on appropriate and bespoke exercises that support your recovery and return to full strength. For some ladies, this may be a combination of work to address c-section, diastasis and pelvic floor….or just one, or a combination of all 3. Whatever you need, you can be assured you will be looked after.
Your investment…£250 includes:
* 1-2-1 Consultation including biomechanics, postural and breath work assessments;
* 60 minute c-section release massage;
* 2 x bespoke release/exercise programming sessions;
* All sessions videoed and sent to you for reference;
* All of your equipment to keep;
* Freshly prepared juices & snacks to try each session;
* Regular contact with me throughout your journey.