Postnatal Exercise Class Aylesbury

Tuesday 8:00-8:30pm.

The class is for Mums only. This to ensure all your attention and focus is on the exercises being performed to aid your postnatal recovery and give you some ‘me’ time without the distraction of little people.

During pregnancy, our posture changes and the deep muscles that support our back, hips and pelvis get stretched and weak. Childbirth also further weakens our core and pelvic floor, especially if we have any incisions, cuts, tears or an instrumental delivery.

Our body does a great job of recovering, but often the correct exercises and guidance is needed to aid our recovery, restore how our core normally functions and regain and build on your strength.

Traditionally the GP’s six week check has given us the ‘go ahead’ to return to exercise and many ladies return to high impact or inappropriate loading exercises too soo and can hinder, or make any symptoms they may be having worse.

By coming to this class you will learn how to safely and effectively exercise the correct muscles that support your back, hips and pelvis. By improving the strength and coordination of these key muscles you will feel stronger and more supported, and better able to cope with the demands of motherhood and all the bending, lifting, lunging, squatting, pushing and pulling that daily life entails.

This new postnatal exercise class is led by a Specialist Pregnancy, Postnatal and Women’s Health Physiotherapist and designed especially for mums, regardless of wether you are six weeks or many years postnatal.

A short warm up/muscle releases
Safe exercises focusing on your deep core muscles, pelvic floor and you hip and pelvic muscles
High intensity, low impact exercise to increase your cardiovascular fitness and strength
Exercises can be completed at your own pace, making them as easy or as hard as you want them to be depending on your previous fitness levels
Warm down/stretches
The chance to meet other lovely mums
The opportunity to exercise safely with a physiotherapist that specialises in working with pregnant and postnatal ladies

Further class info.

The venue

For the foreseeable future the class is being held in the comfort on your own home!

What is Zoom?

Zoom is a bit like a conference call, we will all log in and be able to see and communicate with each other. All you need is a phone, iPad or laptop with a camera. In my classes I put a huge emphasis on meeting other Mums to be. I encourage you to log on early for a chat and keep your cameras and mics on :)

What do I need to bring?

A resistance exercise loop band- if you haven’t got one they are a great investment- I use them a lot!

These are the loop bands I use, they are £2.39

Loop Bands link

An exercise band if you have one. The resistance needs to be medium to strong.

Thera-Band link

A light weight if you have one. If not a 2L bottle of water/coke or 4pints of milk/juice bottle works well- something with a little bit of weight to it!

Please wear tight fitting leggings and a vest top (or similar) as I like to ensure I can see your tummy muscles working correctly.

Health screening:

I will ask you to complete a health screening form for me prior to starting the class. This will include your past medical history, obstetric history and a pelvic floor screen.

Please let me know any relevant concerns (eg aches/pains) and health conditions you may have (for example any serious illness, operations, broken bones, allergies etc) so I can look after you as you deserve.

Once you have booked onto the class we will schedule a zoom appointment prior to your first class so that I can run through the technique/cues that we will be using in the class. (This will not be required if we have met before).

How to book

The classes cost £75 for a block of 6 consecutive classes. You also have the option to book more classes and benefit from a discount on your booking. A block of 9 classes is £100 (10% off) and a block of 12 classes is £120 (20% off).

In order to book your space on the class please transfer online using the following details:

Gemma West (Lloyds bank)
Sort Code 30-87-84
Account no. 67307460

Please use your name as payment reference and email me to confirm payment on gemma@elitephysicalmedicine.co.uk

Once payment has been received, you will be sent a zoom invitation for the class and added to the class WhatsApp group. Please note refunds cannot be given, and classes cannot be moved. The class will always be recorded, and you will have one week to compete the class in your own time. You can re-do the class as many times as you like.

There is no pressure to log on live- some ladies choose to only ever do the online recordings, so do what works best for you.

If you have any queries, however small, feel free to ask.

I very much look forward to welcoming you to the class.

Kind regards

Gemma