POSTPARTUM PILATES, CORE REHAB + HYPOPRESSIVES


 

“Do not be misled into thinking you should be doing more. Rest. Feed. Heal. Hold. Feel. These are the seeds. The beginning. Be gentle with it all.”

- The Holy Days

 

You did it! Take a deep breath, and give yourself time to reconnect with your body. A lot has changed during pregnancy and birth. Let’s work together to reset your body and build the strength you need to flourish in Motherhood.

So often we’re left with lingering questions after our 6 week postpartum checkup.

  • How do I safely return to exercise? Can I just jump back into my old routine right away?

  • Do I have a Diastasis? How can I help heal it?

  • Help! I leak urine when I cough, sneeze, laugh or jump. Is this normal? What can I do about it?

It’s so important to understand what your body has been through and where your body is at currently. Some issues we might see in the postpartum period are:

  • Bum tucking, or holding your pelvis in a Posterior Pelvic Tilt

  • Rib flare

  • Diastastis Recti

  • Hypertonic (tight) and Hypotonic (weak) Pelvic Floors, regardless of whether or not you had a vaginal or belly (c-section) birth

  • Urinary or fecal incontinence

  • Pelvic organ prolapse

  • Lumbar spine tension +pain

  • Mid back stiffness + tension

  • Neck pain

  • SI joint pain

  • Glute + Hip pain

  • Poor posture from repetitive holding patterns, such as nursing or bottle feeding, hip carrying and baby wearing . . .

    And every other pain that sometimes comes with being a Mother. We’ll sit down and go over everything you need to know about returning to exercise, if, and when, you should see a Pelvic Floor Physiotherapist and which type of program will support you best.

 
 

When to Return to Exercise, or Start a New Exercise Routine

Regardless of whether you had a vaginal birth or caesarean (c-section), waiting until at least six weeks after birth is always recommended when it comes to returning to any form of exercise. For a lot of women 6 weeks is still too soon and that is totally normal. I always recommend starting an exercise program:

  • When you’ve had clearance from your care providers;

  • After you’ve had a chance to check in with a Pelvic Floor Physiotherapist (not mandatory, but highly encouraged);

  • When you feel mentally + physically capable of taking more on. There is no rush.

LET’S GET STARTED

Postpartum programs are designed to promote your healing and calm your nervous system so you can reconnect with your new body. We’ll go gently with a strong emphasis on posture to re-align the body; breath work to wake up your deep core + pelvic floor; healthy movement patterns + strength training to recalibrate the body and gain stability and strength.

And yes, we’ll absolutely address common postpartum concerns such as diastasis, incontinence, prolapse, neck pain, low back pain, SI joint pain, and every-other-pain that sometimes comes with being a Mother.

 
 

PRIVATE STUDIO SESSIONS

Work one-on-one, in person with Jen at the private MAMA METHOD™ studio in North Burnaby. We always start with a 75min Intro Session, and from there we’ll customize a program unique to your postpartum needs and goals.

SELF-GUIDED PROGRAMS

Looking to build your knowledge and strength over the course of 3-4 months? PERILUNE : The Postpartum Reset is a comprehensive, go-at-your-own-pace online program to help release tension, recalibrate your body after pregnancy and gain functional strength.

VIRTUAL GROUP SERIES

For those wanting real-time feedback, accountability and weekly progressions, join our Postpartum Essentials cohort, a virtual 5 week series to set you up with the foundation you need to heal your body and return to exercise.

“I feel like a whole new person! I learned so much about my body after three babies, and ways in which I can slowly get back to myself. Jen is compassionate, incredibly knowledgable, and professional. Highly recommend.”  - Dr. Akehurst

“I completed Jen’s Postpartum Essentials (Level 1 + 2) six months after my delivery. I was feeling well rested and ready to begin my recovery journey but did not know where and how to start. My practice with Mama Method became my weekly highlight where I get to focus on my body and mind. Her knowledge, warm guidance and intuitive cues were just a few of many reasons I found her class to be so wonderful. Five months postpartum I’m feeling as good as ever physically and mentally, and I’m back to doing what I’ve always done pre-pregnancy, like weight lifting, jogs and hiking!” - Naho

“She takes the time to get to know you, understands your needs and purpose for being there and meets you where you are at every session.  She is the most amazing person to have beside you guiding, directing and helping you make adjustments to challenge yourself, while cheering you on in the most kind and supportive way.  The sessions are always fun as she provides a variety of exercises to keep it interesting, while also repeating some familiar ones, and provides different variations to find ones that work best for you.  She truly understands just what you need to build confidence, progress and learn how capable and strong your body is.  I would recommend Mama Method to any mama at any stage.”  - Suzie