THE Bump Room PRODUCTS

Postnatal Video Library

WHO IS IT FOR

Our uniquely designed postnatal videos support you right from birth all the way through to impact exercise.

We have structured the programme as a progressive loading plan, each level building on the previous level.

No matter how long you are after your baby, start at the beginning and work your way through at your own pace.

The content of our classes is varied, we chose our exercises from different disciplines such as yoga, pilates and strength training. Every exercise is chosen with the intention to strengthen and support women after birth. We also varied the length of classes to allow for more flexibility.

Breakdown

What do you receive:

  • 4th Trimester — (0-6 weeks)
  • Phase 1 Rehab — Reconnecting with the Core
  • Phase 2 Rehab — Building Strength
  • Phase 3 — Return to Impact (HITT)

Extra support:

Physiotherapy specific exercises

Education

practical and powerful information that enhances the classes, for your safety and understanding.

(0-6 weeks)

4th Trimester

The 4th trimester covers 0-6 weeks post birth. This is a time for resting and healing. Strenuous exercise is not advised, however gentle, specific exercises during this time lay the foundation for an easier return to exercise later.

This level includes:

  • 2 x post c-section classes (10-12 minutes)
  • 2 x post vaginal delivery classes (12-18 minutes)
  • Feeding stretches

Phase 1

Rehab: Reconnect

The intention of Phase 1 rehab is to focus on reconnecting with your core muscles while returning to exercise after giving birth. The main intention is to enjoy the benefits of exercise in a way that supports the postnatal body. Types of exercises are body weight (e.g. squats, lunges, press ups, hip thrusts), upper body resistance, core/balance exercises with warm ups and cool downs of yoga and pilates mobility sequences/stretches.

This level includes:

  • 1 x 45 minutes class
  • 3 x 30 minute classes
  • 1x 15 minute movement snack
  • 1 x Stick mobility class

Phase 2

Building Strength

The intention of Phase 2 building strength is to progress on the foundation of phase one while introducing more strengthening, i.e. asking the muscles to do more. In this section we will continue to progress the exercises with the resistance band and introduce light weights.

This level includes:

  • 1 x 45 minute class
  • 3 x 30 minute classes
  • 1 x 15 minute movement snack

Phase 3

Return to
Impact Exercise

The intention of Phase 3 return to impact is to progress to HITT (High Intensity Interval Training) style workouts. The pace increases significantly in this section leaving you feeling energised and ready for returning to your regular exercise.

This level includes:

  • 2 x 30 minute HITT classes
  • 2 x 20 minute HITT classes

Extras RESOURCES

Physiotherapy specific
exercise sequences for:

  • How To Navigate the Programme with Diastasis
  • How to find the pelvic floor muscles
  • Pelvic Floor Muscle Exercises
  • Signs of an overactive pelvic floor
  • C-section Scar Massage

Education videos:

  • Core pressure management
  • Bladder and bowel health
  • Breathing and feeding positions
  • Diastasis recti check
  • Signs to stop exercising
  • Strategies video on the pelvic floor and
  • Impact exercise
  • Return to running postnatal guidelines
  • Strength tests on return to running guidelines
  • Load impact test from return to running guidelines
  • Why see a women’s health physio?

I started the post natal class at 6 weeks after my 2nd baby after having pelvic girdle pain during my pregnancy. The classes were excellent at gradually building my strength and making return to running a realistic goal for me. Fiona’s classes are really well organised and she has a variety of options for all levels of fitness. I can’t recommend the classes highly enough.

Clare

Clare

BUMP ROOM MEMBER

I have been doing Fionas post natal classes for the past 4 months and I have throughly enjoyed every class. Classes are so informative and are a great work out.the classes have really helped me regain my pre pregnancy fitness while also teaching me how to return to exercise in a safe manner post baby. Fiona is an excellent instructor and has a wealth of knowledge on womans health issues. She is so helpful with any queries you may have. I would highly recommend this class to all post natal ladies..

Aisling T

Aisling T

BUMP ROOM MEMBER

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