Postnatal Pelvic Floor, Core and More
Our specialised postnatal classes focus on reconditioning your body after pregnancy and birth (vaginal or c-section). They include a strong focus on the pelvic floor and deep abdominal muscles and appropriately tailored full body strength, cardiovascular conditioning and spinal and hip strength and mobility. Each class is led by a pelvic physiotherapist, who can adapt the class to meet the needs of your postnatal stage, birth history and any musculoskeletal aches and pains. To take your rehab to the next level, we also have advanced circuit classes designed to level you up to high intensity impact training, running or sport.
Class Format: Hybrid
Postnatal Pelvic Floor, Core and More runs for 60 minutes, at our Bondi Junction studio, or you can attend via ZOOM.
Every session includes:
- Core and pelvic floor strengthening – can be tailored from beginner to advanced stages of rehabilitation, we can include specific exercises for abdominal separation and provide individual and hands on feedback.
- Upper and lower body functional strengthening, including squats, hinges, lunges, push and pulling movements.
- Cardiovascular conditioning, for lung and heart health and to elevate your mood through endorphins.
- Spinal mobility, targeting the tight and sore spots that arise from caring for a baby or small children.
- Short meditations and mindfulness to help reduce stress and give you a well-deserved break.
Postnatal Pelvic Floor, Core & More Details:
Location / Format: Studio (SPC Bondi Junction) & Online (Zoom)
Studio Class Size: Up to 8
Instructor: Physiotherapist
Session Length: 60min
Class Times: View Timetable (Bondi Junction)
Who are the Postnatal Pelvic Floor, Core and More classes for?
Our postnatal classes are suitable for mums from 6 weeks postpartum, or after your post-natal physiotherapy assessment. If you are not recently post-partum, these classes may still be a great fit to build back strength while caring for a young family. We understand not everyone’s post-natal journey is simple and you may not have had the chance to exercise for some time after birth. This class is an excellent starting point wherever you are in your journey.
What are the benefits?
- Our Postnatal Pelvic Floor, Core and More classes are guided by the most recent evidence and we tailor every exercise to ensure you’re safe and comfortable in your body
- Targeted to improve the postural and biomechanical changes that occur over pregnancy
- Our team can provide solutions and variations for any musculoskeletal aches and pain
- Safe for those experiencing pelvic floor muscle dysfunction such as urinary incontinence or pelvic organ prolapse
- Safe for those with rectus abdominus separation
- Improved mental health, physio-led exercise in the postnatal period reduces risk of developing post-natal depression
- Opportunity to connect with other likeminded Mums
How Can I Bring My Bub With Me?
Non Crawlers
Before your baby is mobile, you are welcome to bring them to class. Your baby can play on a floor rug, or in a pram next to you. You are also welcome to wear or hold your baby while you exercise and we are more than happy and able to adapt exercises when needed. Once your baby is on the move, we recommend looking at our 4:1 classes that are supported by our free *creche service. Baby safety is our top priority and we don’t want any little ones being at risk of injury in the studio.
Older Kids
If you have an older child have a chat with our wonderful reception team and we’ll try to find a solution that will best meet yours and your child’s needs. We may set them up in a corner of the room or in our reception waiting area (just outside the exercise class space) with a book, game, some colouring, etc, as long as you feel they won’t disrupt the clinic or the class they are welcome to come.
*Creche is available at certain times during the week for appointments and 1:1 or 4:1 exercise therapy. You must pre-book into creche prior to your session.
How Do I Book My Spot?
Please book a Postnatal Assessment to address your posture, pelvic floor, abs separation and any underlying injuries or concerns you may have about exercising postnatally. It is important we know your history, have assessed your core and pelvic floor, exercise capabilities, and specific goals so that your Physiotherapist can recommend a tailored exercise plan to address your needs. Contact our friendly admin team to book your assessment and secure your class spot. You can visit us at our Spring St, Bondi Junction clinic.
Please ensure you have paid for your classes with reception prior to booking into your class.
Health Fund Rebates
Our classes are eligible for Private Health Insurance rebates for Clients that have attended a Physio appointment first. Rebates are dependent on your individual fund and level of cover. Please check with your fund prior to booking to avoid disappointment. If you are covered, the class is billed under code 596.
