Join me on Tuesdays at 12.30pm
at Nuffield Health East Kilbride.
POSTNATAL Pilates - Everything you need to know
Once your baby has been safely delivered, your body will be rapidly readjusting itself. Just because you’ve had your six week check does not mean it’s ok to jump straight back into your pre-pregnancy workout. Postnatal Pilates will help you re-strengthen muscles that have been weakened during pregnancy. This class will not only teach you ways in which to improve your posture, strengthen your back and rehabilitate the pelvic floor …… It will absolutely teach you skills you can implement now and for evermore !! THE GOOD NEWS? If you wish, your baby can sit in his/her car seat or bouncy chair right next to your mat so no babysitter required. (Although if you’d rather have some ‘me time’ – That’s ok too, the choice is yours.)
So what’s included in the six week block ?
✓6 x one hour sessions
✓Standing functional fitness with integrated pelvic floor work
✓Adapted Pilates matwork for the postnatal body
✓Techniques to manage back pain
✓Weekly topics including posture, Mummy movement patterns, pelvic floor exercise and MORE
✓NEW…. FREE Online access to members area of this site during your six week block including online exercise videos and tutorials to compliment your sessions.
It is recommended that you have had your six week check. You are normally advised to
wait a minimum of six weeks after delivery to start exercising again. However, if you have had a caesarean section, then it is highly recommended that you wait 12 weeks, but please go on the advice of your GP, midwife/health visitor. All Pre/post natal clients will be required to complete a pre exercise questionnaire
SIX WEEK BLOCK £42.00
POSTNATAL CLASS DATES Classes on Tuesday at 12.30 - 1.30pm
VENUE - NUFFIELD HEALTH, EAST KILBRIDE -
Registering now for the new terms - get in touch for the following dates in 2022
Term 1 : Tue 11th Jan to Tue 15th Feb 2022
Term 2 : Tue 22nd February to Tue 29th March 2022
Term 3 : Tue 19th April to 24th May 2022
Term 4 : Tue 31st May to Tue 21st June 2022 (4 week block)
Summer block will run if demand is there
Term 5 : Tue 16th Aug to Tue 20th Sept 2022
Term 6 : Tue 27th Sept to Tue 1st Nov 2022 (off Oct week)
Term 7 : Tue 7th Nov to Tue 13th Dec 2022
PLEASE READ THE FAQ'S at the bottom of this web page
THIS COVERS IMPORTANT INFORMATION
PREGNANCY Pilates (on hold for now)
Pilates is a gentle low impact form of exercise and as such, is considered one of the best forms of exercise for pregnant woman. Exercises can be adapted at each stage of pregnancy to allow for gentler or more focused exercise. It not only helps maintain and improve the condition of both your abdominal and pelvic floor muscles, but it will not place strain on the joints and back. So what’s included in the six week block ?
✓6 x one hour sessions
✓Standing functional fitness for pregnancy
✓Adapted Pilates matwork for pregnancy
✓Techniques to manage back pain
✓Weekly topics including posture, efficient breathing, pelvic floor exercise and MORE
✓New …. FREE Online access to members area of this site during your six week block including online exercise videos and tutorials to compliment your sessions
SIX WEEK BLOCK £45.00
PREGNANCY CLASS DATES
Term 1 :
Term 2 :
Term 3 :
Term 4 :
Term 5 :
Term 6 :
Term 7 :
FAQ'S - Pregnancy and Postnatal Pilates
1. When can I start pregnancy or postnatal Pilates?
Pregnancy - You can begin from your 12th week of pregnancy. In fact the earlier in your pregnancy you begin, the better. Certain conditions could prevent you from participating but these are rare and will be picked up when you complete your medical questionnaire. You need the 'OK' from your midwife to attend.
Postnatal - You can begin when you have had your six week check up. However if you have had a c section it is recommended that you wait until the 12 week mark.
2. What should I expect?
Classes are friendly and allow you to exercise in a non-competitive environment. You can work at your own pace and will meet other ladies at a similar stage to you. We will do a combination of standing floor work and floor matwork Pilates. We may use equipment such as bands or mini fitballs. It lasts for one hour.
3. I’ve never done Pilates before, is it ok for beginners?
Yes absolutely. All classes are taught with options so you can work at your own pace. Pilates is different from most exercise programs in that we focus on important principles such as breath, control, precision and centering. Like learning to drive it takes time and practice to master. I will teach you techniques to improve your posture and teach you how to engage your deep core muscles and strengthen your pelvic floor. I will also teach you which exercises are safe during pregnancy and the postnatal period and which ones are not.
4. I’ve done Pilates before, is pregnancy Pilates or postnatal Pilates the same?
No, the principles are the same, but the exercises are not. There are only 34 original Pilate’s exercises. The majority are not suitable in pregnancy, as they involve lying on your back and on your belly. In this class, we adapt them to make them safe, using pillows, on all fours, and we add in some standing functional work to train your pelvic floor. If you are used to Pilates matwork classes, you may find the pregnancy versions very different. The postnatal class is a beginners Pilates class focusing on posture, pelvic floor strength and overall functional fitness.
5. What should I wear?
Wear something easy to move in - gym trousers/leggings and t-shirt. Trainers can be worn in the first part of class, but I recommend bare feet in the matwork part of the class.
6. What do I need to bring?
You will need to bring a mat. If you suffer from a sore back, you may wish to bring a small towel but this is not always necessary and is subject to the individual.
PREGNANCY CLASS - I ask that you bring two pillows to class with you. After 17 weeks of pregnancy, it is advised that you do not lie on your back during exercise due to a condition known as supine hypotensive syndrome which can be brought on by this position. We use pillows to raise your shoulders off the floor.
7. What if I miss a class?
Unfortunately classes are non-refundable if you miss a session. Please bear this in mind when you sign up to attend a six week term.
8. I’m on holiday/ have a night out for one of the session dates. Can I just pay for 5 ?
The classes often have waiting lists, therefore each term must be paid in full to secure your place. Classes are not transferrable to other terms.
9. I have a specific illness / injury, can Pilates help me?
It is important that you contact me if anything is concerning you prior to payment or attendance
10. Can I bring my baby to the postnatal class?
You have the option of bringing your baby, but there are important stipulations. Your baby must be in their car seat/bouncy chair at all times during the standing session and will remain your responsibility. If your baby cries please don’t worry, we are all Mummies. Take time out, attend to your baby and join in again.
However you must not exercise at all whilst holding your baby. During the floor session, your baby can lie on the mat next to you, however this will depend on other considerations. For example equipment being used, a comfortable secure mat for your baby. Due to covid restrictions only one mat per person will be available. Please bring a mat with you for baby if required.
Some ladies ask ……Do I have to bring my baby ?
I suggest that if you have someone to take your baby for a little while then you should do this. Give yourself some ‘me time’ and come and exercise without the worry of your little one becoming unsettled. However, you do of course have the option and I encourage you to bring
your baby rather than you missing out. I’ve seen babies sleep through the whole class, and we have had Mummies who have had an unsettled baby throughout too. It changes week to week, you know your baby better than anyone. This class is not really suited to babies who are mobile as they tend not to want to stay beside Mummy. Some babies who are very on the move are happy in their buggy watching. Get in touch if you are not sure.
11. I am suffering from Diastasis Recti/ prolapse/incontinence following the birth of my baby. Can I still take part?
Yes of course you can, I am trained in the specialised area of abdominal separation and will teach how to avoid making it worse and the things to do to help you heal.
12. It sounds great, how do I sign up?
That’s easy, send me your contact details via our website contact form and I will be in touch.
Still need to know more ? Watch my welcome videos for both pregnancy and postnatal Pilates below. These will tell you a little bit more about whats involved in class. NB These were made pre covid so there may be some changes.