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​Fit For Pregnancy 

Want to keep fit & healthy in your pregnancy?
Suffering with pelvic girdle pain or back pain in pregnancy?
Getting your body 'pregnancy fit' should start before taking your first pregnancy test or folic acid tablets. There is no other comparison in life to the changes to the human body and increase in demands to that which is required during pregnancy. A favourite saying of mine is that the pregnant body must be robust to cope with the vast changes that mums to be go through.

Common musculoskeletal conditions can arise during pregnancy such as lower back pain or pelvic girdle pain, and knowing how to prevent or address them early on is key to enable you to continue to have the active healthy pregnancy you desire.

The 60 minute assessment aims to provide you with a bespoke & safe advice, education and exercise programme for your pregnancy. The 1-2-1 session can include;
  • Postural analysis
  • Biomechanical analysis
  • Assessment of key core muscle groups including the abdominals, pelvic and back stabilisers
  • Education and assessment of the pelvic floor muscles
  • Education on safe exercise in pregnancy
  • A bespoke exercise programme to help you continue to remain active and exercise in pregnancy
  • A bespoke rehabilitation programme for any pregnancy related musculoskeletal problems
  • liaison with your midwife or obstetrician for continuity of care.
From the findings of the Fit for Pregnancy assessment, appropriate follow up sessions can be booked and discussed at the end of your assessment.


The Mummy MOT

Recommended for all new mums
​Mummy tummy worries?
Backache?
​

The time after giving birth is very hectic, and if you get the time to think about yourself and start to think about addressing any physical problems you may have, it is hard to know where to turn for help or how to get started. The Mummy MOT is designed for this reason.

The 60 minute assessment will focus on your individual needs, problems, or desires of getting back to a certain activity as a new mum, and includes;
  • Posture and biomechanics alignment check
  • Diastasis Rectus Adbominis check (tummy muscle gap)
  • Pelvic Floor Assessment 
  • Pelvic and core stability muscle assessment
  • Exercise or activity specific advice and provision of rehabilitation programme

Although there are standard parts of the assessment, it can be tailored to your needs. Whether you just want to know some good exercises to get tone up or where to start on the road to a 5km, the Mummy MOT is for you. 

Following the assessment, further follow up arrangements can be made as indicated to ensure you have as much support and guidance available to you.

​Pelvic Floor 
​Assessment 

Leaking when you cough or sneeze?

Feeling a bulge below and not sure what to do?

or recovering from gynaecological surgery
​
Suitable for any age 
Not all women's health issues are present during the child bearing years but in fact they appear many years later. If your symptoms have been there for sometime but you have thought of every excuse under the sun to put off seeing someone about it, be reassured that it is never too late. Or are you unsure if there is infact a problem and want to be reassured everything is normal? 

A bespoke assessment can be for you, to gain individualised advice, support and a treatment plan as identified from the assessment findings, with treatment sessions planned and arranged accordingly.  

An assessment might be for you if you are suffering with the following;
  • Frequency and urgency to go to the toilet
  • Bladder or bowel incontinence
  • Difficulty emptying your bladder or bowel
  • A sensation of vaginal dragging or awareness of a bulge (prolapse)
  • Vaginal pain (dyspareunia)

The assessment involves gaining a thorough history from yourself of your symptoms, including review of a bladder diary you will have been asked to complete (if relevant). The physical assessment can include review of your breathing pattern, abdominal control and an internal examination to establish your pelvic floor control and strength.
 1-2-1 60 minute assessments: £75
1-2-1 30 minute follow up treatment sessions: £45
45 minute follow up treatment sessions: £55

Pregnancy Pilates & Core Fitness Course

Wanting to stay fit and toned and avoid unwanted aches and pains in pregnancy?
Next course dates:​​
  • Tuesday 6th March - 10th April, 5-6pm
  • Tuesday 1st May - 5th June, 5-6pm
  • Tuesday 12th June - 17th July, 5-6pm
  • Tuesday 7th August - 11th September, 5-6pm

​Over the six week course I will support you through a progressive pilates & core fitness programme, specifically tailored to the pregnant body and the changes in which it goes through at this unique time. 

The Pregnancy pilates course focuses on;
  • Education on the pelvic floor muscles important roles and how to recruit them into everyday exercise and tasks
  • Development of the deep abdominal muscles to and other important back and pelvic stability muscles to aid your body to cope with the increasing demands placed upon the musculoskeletal system at this time
  • Aerobic exercise to maintain fitness and help you cope with the increasing cardiovascular demands on your body through pregnancy. National guidelines recommend 150 minutes of modertae intensity aerobic exercise a week for a healthy pregnancy
  • Gentle strength & resistance exercises - national pregnancy exercise guidelines recommend two sessions a week of strength & conditioning exercises for a healthy pregnancy.
  • Provide education on and help you to prevent common musculoskeletal compliants that can arise during pregnancy such as Pelvic Girdle Pain and Lower Back Pain. 
  • With my women's health specialist physio training I am competent at having those suffer with back or pelvic pain in the class to enable them to continue safe exercises in a supervised and reassuring manner
With weekly information and advice sheets, and access to the postnatal pilates facebook page his course aims to support you with exercising outside of the class and help you to maintain a healthy and active pregnancy.

After the class why not stay and have a chat and (decaff) coffee in our snug room for a chance to get to know the other mums on the course and compare pregnancy stories.

Postnatal Pilates & Restore Your Core Course

​Keen to return to exercise after birth but not sure what's best?​
Support your body to heal before returning to higher level exercise with postnatal pilates & restore your core
Next course dates on Tuesdays:
  • 6th March - 10th April at 1.15-2.13 or 3.45-4.45
  • 1st May - 5th June at 1.15-2.15 or 3.45-4.45
  • 12th June - 17th July at 1.15-2.15 or 3.45-4.45
  • 7th August - 11th Sept at 1.15-2.15 or 3.45-4.45

This class focuses on optimising your recovery after birth by taking you through a progressive course of core recruitment exercises specifically designed for targeting those key areas that can become weak, stiff or painful following birth.

The Postnatal pilates course focuses on;
  • regaining your pelvic floor activation and control. Preventing underactive (weak) or overactive (tight) issues which can contribute to continence or pain
  • targeting your deep abdominals to reduce 'the mummy tummy' and 'tummy gap' (diastasis rectus abdominis) which develops during pregnancy to accommodate your growing baby and can sometimes need specific exercises to help it improve.
  • Restoring pelvic stability and strength to key muscle groups affected from pregnancy & birth
  •  Safely returning you to your pre pregnancy exercise levels in a controlled and sensible way without putting risk to you by overdoing it too quickly. The sessions form a stepping stonem progressing gradually in complexity and difficulty, incorporating appropriate loading with the use of resistance bands and gentle impact. So be prepared to get a little warm!

The class is appropriate from six weeks postnatal and babies (pre crawling) are welcome! As a new mum myself I recognise the difficulty of getting regular childcare or being away from your baby so I have designed the class so that babies can attend to enable you to come & exercise & get that 'me time' which every new mum is lacking. This class is designed for you so bring along anything to keep little one entertained, such as blankets, toys and even a sling for some of the standing exercises in the class!

After the class why not stay and have a coffee and chat with the other mums in our quite studio snug where you can relax and feed your little one.