Post-Natal Pilates Sessions | Bend + Mend: Physiotherapy and Pilates in Sydney's CBD

Ready to get moving again after having a baby?

With sleepless nights, breastfeeding, bathing and focusing so much time on your little one, the thought of getting back into exercise after having a new baby can be very daunting!

Many women feel a lot of pressure to get back into shape quickly, but in the early stages after giving birth, whether you have had a caesarean-section or vaginal birth, the most important thing to remember is to be kind to your body and allow it time to recover. After 6 weeks you are usually ready to get moving again. Post-Natal exercise using Pilates equipment is an excellent next step to strengthen and tone the deep abdominal muscles and pelvic floor, and start to regain your fitness and pre-pregnancy body!

Post-Natal articles

Benefits of Post-Natal exercise sessions at Bend + Mend

All Post-Natal sessions are supervised by Physiotherapists who are trained in women’s health.
Pelvic Floor Retraining: While you may not notice any problems initially, pelvic floor problems are really common – 1 in 3 women will suffer some kind of incontinence after giving birth.
Core Muscle Retaining: This includes the deep abdominal and gluteal muscles, to help improve any back or pelvic pain as well as prepare your body for more vigorous exercise.
Specific Pilates-Informed exercises can help to reduce rectus diastasis (abdominal separation).
Looking after your body gives you more energy, strength and movement to cope with all the new challenges of being a mum!

What to Expect from Post-Natal exercise sessions at Bend + Mend:

You will start with an Initial Assessment to discuss your medical history, labour, and any pelvic floor dysfunction.
A measure of rectus diastasis (abdominal separation) and specific exercises to reduce it.
An individualised programme of Pilates-Informed exercises prescribed, monitored and progressed by a Physiotherapist.
A wide variety of equipment-based exercises utilising the mat, gym ball, reformer and trapeze table.
Specific education about the pelvic floor muscles to ensure good control during and after pregnancy.

Common Post-Natal questions

When should I start Post-Natal exercise sessions at Bend + Mend?

You can start Post-Natal exercise sessions any time after your 6 week Post-Natal check up. But of course, it is still beneficial to start even 6-12 months or more after having your baby!

What if I have never done exercise using Pilates equipment before?

Not a problem at all! Whether or not you have done exercise using Pilates equipment before, you will have an Initial Assessment with a Physiotherapist specifically trained in Post-Natal exercise. Your Physiotherapist will supervise you through some individual sessions to make sure you are safe, happy and comfortable with all the exercises before joining a small group class (max 4 people). The exercises can be modified to any level of fitness and close supervision allows us to progress you at your own pace to make sure you get the most out of each session.

So take some time back for yourself and book in for our Post-Natal sessions today!

We also offer Pregnancy Sessions for a safe, fun workout for all stages of pregnancy.