Pregnancy Pilates Class

Throughout pregnancy your body is rapidly adapting to support your growing baby. It is so important to maintain physical health to prepare your body for birth and beyond and to prevent and manage any aches and pains that may occur. This class is pregnancy specific and therefore it is completely safe for you and your baby. I give lots of options for all levels and provide modifications if needed to ensure you get the best out of your workout, ultimately you do what feels right for you and your baby.

Postnatal Pilates Class

Your body goes through a lot of changes during pregnancy and childbirth. Knowing what exercises you can safely do can be daunting in the postnatal period. In the class I guide you through safe exercises to help regain your strength postnatally, specifically focusing on the abdominals, gluteal muscles and pelvic floor. It is essential to build on these foundations to ensure you can get back to all activities confidently, and to prevent any issues occurring in the future. The class will also help with any existing pelvic or back pain, abdominal separation (DRAM) and any pelvic floor complaints.

In my classes I give you lots of options to suit whatever level you are at and to ensure you are working at the right level for you. This class is therefore suitable for women from 6 weeks to well over 1 year postnatal.

Ante Natal Pilates Classes

During pregnancy and childbirth there are many changes to the body of the mother. Pilates is an ideal form of exercise to enable the body to cope with these changes. These classes focus on strengthening the abdominal and pelvic floor muscles, maintaining the flexibility of the spine and limiting alterations in posture as the size of the bump increases. Pilates breathing techniques used during these classes can be useful in labour.

Pilates is recommended by physiotherapists for those suffering with pelvic girdle pain (previously known as Symphysis Pubis Dysfunction or SPD). These classes are a perfect environment for rehabilitation as they are taught by physiotherapists experienced in treating this condition.

The ante-natal classes are suitable for women at any stage of pregnancy up to the due date.

Post Natal Pilates Classes

Post natally we accept women back after their 6 week post natal check. As the classes are kept small the instructor can tailor the exercises to suit each individual whatever stage they are at.

The ultimate postnatal assessment!

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FAQs

So what can you expect from the physio?

Your physiotherapist will check your abdominal separation – and they will let you know how that is travelling. Most women will have some degree of abdominal separation after birth, and this changes A LOT during the first 6 weeks postnatally. You can get some tips from your physiotherapist on how to protect your abdominal separation if needed and what exercises are appropriate for you.

Your physio will ask you about your bladder and bowel – your physio will ask if you have had any issues with constipation after your birth (eg due to medications for example) and will ask you about your bladder eg are you experiencing any leaking, have you had any sudden urges to urinate. Your physiotherapist can let you know if what you are experiencing is normal or if there are some things you can do to help improve these (eg constipation management or pelvic floor exercises).

Have you been doing any pelvic floor exercises?

Let’s be honest – in the first 6 weeks after giving birth, pelvic floor exercises are really low on the priority list. If you have been doing some – good on you!! If you haven’t – please do not panic. Your physiotherapist can let you know if you need to be doing some exercises for your pelvic floor, and how manyto do and how often. If you have not done your exercises, you have not set yourself up to fail and you have not done harm. But if you need to be doing some, your physio can let you know and you can work out the optimal times and make a plan how to fit it into your busy day.

Getting back into exercise – at this point postnatally, it is probably safe for you to start getting back into some exercise. The best way to know what is appropriate for you is to see your physiotherapist so they can give you an individualised plan. During the first 6 weeks, if you can get some walking in that is awesome. At the 6 week mark, some lower impact exercise is probably appropriate. If you join a mums and bubs exercise class, the instructors normally have extra training to know which exercises are appropriate or not. When you do get back into exercise, look out for these symptoms

· Leaking of urine

· Doming in the abdomen

· Heavy sensation in vagina

· Dragging back pain

These can be signs that you have put a bit too much pressure on your pelvic floor, and perhaps you need to take it a bit easier. It does not mean you have done permanent damage, just have a rest lying flat and when you try the exercise again, reduce the pressure or intensity.

Think about if you would like an internal exam – an internal exam is the best way for a physiotherapist to assess your pelvic floor. They can assess the strength, endurance and coordination of your pelvic floor muscles. They can assess if you have any signs of prolapse. You do not need to have an internal exam, but if your physiotherapist is assessing your pelvic floor with real time ultrasound or feeling your abdominal muscles to assess their contraction, you will not get a true idea of how your pelvic floor is going. If you have no issues, an internal exam will simply give you a very precise idea of your pelvic floor strength and ideas about how to plan your exercise program. It will also give you peace of mind that you can safely return to exercise. If you are experiencing some pelvic floor dysfunction (leaking of urine, sudden urge to urinate, prolapse symptoms) then an internal exam will let you know exactly what is going on.

Symptoms treated;

Pelvic Girdle pain
Back pain
Neck pain
Wrist and hand pain
Rib pain
Incontinence
Prolapse
Support regarding preparing for birth
Weak tummy muscles e.g Diastasis rectus abdominus (tummy gap)
Physiotherapy treatment following 3rd and 4th degree tears.

What is a PRE-NATAL MOT?

During pregnancy, your body adapts very quickly to support your growing baby, and whilst many of these changes are manageable there are still symptoms that can affect your day-to-day life. I also offer a pregnancy check up to help prevent any symptoms, help you to exercise safely and prepare you for child birth. Specialist women’s health physio can offer support, and help you to feel empowered and ready for the next stage of your life, whilst feeling fit and healthy.

What is a Post natal MOT?
The post natal MOT is a specialist post-natal assessment recommended for all women following delivery – whether 6 weeks or many years after. Specialist Physiotherapists assess the strength and function of the tummy and pelvic floor muscles to help prevent long-term childbirth related complaints.

What does a Post-Natal MOT Check Involve?

1 hour post-natal assessment with a specialist physiotherapist
Assessment of any physical problems arising from pregnancy and birth
An examination of your pelvic floor muscles
An assessment of your abdominal muscles and measurement of any separation (diastase)
Screening for bladder, bowel and sexual dysfunction
A post-natal recovery programme devised especially for you including specific and safe post-natal exercises to improve stability, posture and core strength
Scar management
Education and advice about safe techniques for lifting, feeding, carrying

We also use Real-time ultrasound scanning as part of the post-natal MOT. This will be at the first session, wherever possible time allowing, or at a follow up session if one is needed.

At the end of the session you will know exactly what you need to be doing to strengthen your pelvic floor and how to do it.

We will discuss with you what your goals are and help you get on track with the correct exercises and advice in order to achieve them.

Why Would I Benefit From a Post-Natal MOT Check-Up?

We encourage all women following pregnancy and delivery to have their tummy and pelvic floor muscle function assessed, no matter how long ago their delivery was. Responsible for core and pelvic strength, these muscles, if functioning properly, can prevent prolapse and help with improving your bowel, bladder and sexual function.

They also play a key role in the prevention and management of back pain. Even if you are not having any difficulties now, with expert advice and tuition we can make sure that you are doing your exercises in the correct way to gain the maximum benefit and best possible outcome. The post-natal MOT is not just for new mums, even if your child is several years old, there are still great benefits of having post natal physiotherapy in Colchester, Essex.

Treatments are also available for:

* Pelvic girdle pain in pregnancy * Bladder and bowel dysfunction * Post-natal pelvic floor and abdominal muscle strengthening * Chronic pelvic pain * Prolapse *Constipation

It is very important to realise that it is not only your baby that needs looking after, your health is really important too.

What does the POST NATAL MOT include?

1-hour post-natal assessment with a Specialist Post-natal Health Physiotherapist
In depth check of pelvic floor strength and tummy gap
Assessment of any physical problems arising from pregnancy and birth
A bespoke post-natal recovery programme devised especially for you, your lifestyle and fitness goals. This includes specific and safe post-natal exercises to improve stability, posture and core strength

Who needs a POST NATAL MOT?

After having a baby, half of all women have a weakness in either their tummy or pelvic floor area – over a third suffer with chronic pelvic pain. This creates instability and poor core strength and results in altered transfer load, back pain, pelvic pain, bladder and bowel weakness.

A POST NATAL MOT helps women avoid these distressing and often embarrassing symptoms. The assessment by a specialist physiotherapist of the tummy gap and pelvic floor will enable the creation of a bespoke post-natal recovery programme plan devised especially for the woman, her lifestyle and fitness goals, including specific and safe post-natal exercises to regain stability and optimum function.

Pelvic Health

We provide assessment and treatment of a wide range of pelvic health conditions

These conditions include

Vaginal prolapse
Bladder problems such as urinary incontinence and bladder urgency
Chronic pelvic pain conditions
Vulvodynia
Vaginismus
Painful intercourse (Dyspareunia)

What should I expect from my first appointment?

At your first appointment , you will be asked several questions to find out about your problems and concerns in more detail. Questions will be asked about your past medical history and social history.

Depending on your problems/concerns we are likely to assess your posture, pelvic alignment and stomach muscles. We are also likely to look at different everyday functional movements as well as movements or positions related to your problem.

If your problems are related to your pelvic floor, an internal examination is often advised to assess your pelvic floor function. This can be completed at your first session or later. We will discuss what it involves and why it is advisable. You do not have to have this examination and you have the right to change your mind at any time.

After a full assessment, we will discuss findings and plan of treatment.

On subsequent appointments we will spend time reassessing your symptoms and treatment plan. Treatment will be altered and progressed as necessary.

Help your recovery from pregnancy and birth with our post-natal check

After your baby has been born, a thorough postnatal check is recommended – The Mummy MOT®.

This includes a full check of

Full postural screen
Pelvic floor muscle assessment
Abdominal muscle exam to check for any separation
Screening for any bladder, bowel or sexual dysfunction

This assessment can take place from 6 weeks after you have had a vaginal or Caesarean birth.

From the assessment, an individualised exercise programme will be designed and you will leave with advice to enhance your recovery. Any specific findings that need treatment can be managed in the clinic.