Welcome to the postnatal course run by Notdienst Hebamme!
For 9 months you shared your body with your child, a time full of changes and growth. Now you have this time behind you and the birth is over. You are holding your baby in your arms. Now it's time to do something good for yourself and reclaim your body. This postnatal course is designed to help you strengthen your body again.
Postnatal recovery is not just about getting your old figure back. The focus is on your pelvic floor, abdominal and back muscles. Of course, other exercises are also included, but these three parts of your body are under enormous strain during pregnancy.
What does this course offer?
Targeted strengthening of the pelvic floor: The pelvic floor is weakened after pregnancy. Wf the pelvic floor is not strengthened again, this can lead to bladder weakness, incontinence or even a lowering of the uterus into the vagina in the long term. Midwife Katharina will show you effective exercises and techniques to specifically strengthen your pelvic floor and restore its functionality.
Intensive training to heal rectus diastasis. This is because the straight abdominal muscles need specialised strengthening of the supporting abdominal muscles (corset muscles) in addition to protection in order to achieve complete closure of the rectus diastasis. This is important because rectus diastasis is the cause of back pain, pelvic floor problems and figure problems, among other things.
Full-body fitness: In addition to pelvic floor work, we focus on strengthening your entire body. We improve your muscles with a variety of exercises. You will notice how your energy returns and you feel physically fitter.
Individual: Every mum is unique. That's why the course offers different lessons. Whether you are just starting out or are looking for more advanced training, you will find exercises of varying intensity and at different levels.
The programme is divided into several levels. Each level represents a level of difficulty. The higher the level, the more difficult the exercises.
In general, the levels are not transferable 1:1 in weeks. This means that sometimes it may take 2 weeks before you progress to the next level, but sometimes it can be quicker.
We recommend initially doing the complete training sessions at least once a week and then trying the next level the following week. As soon as you reach your limits, it is important that you take your time and repeat the previous level.
Overloading will not help you progress any faster. Continuity, i.e. regular practice, is much more important.
Pelvic floor training is intended as your first training programme. Here you will find the first exercises that you should do after the postpartum period. Only after a week with at least one run through both stages should you move on to the more strenuous stage training.
Who is the course suitable for?
This course is suitable for
- After a vaginal birth (start already possible in the puerperium)
- after a caesarean section/abdominal birth (start already possible in the puerperium)
- as supportive training for all other types of sport for women, regardless of childbirth
- during pregnancy to stabilise the pregnancy and prepare for birth (lessons for the pelvic floor)
Do you have a question about regression or the programme? Write to us here: https://www.facebook.com/groups/189358995769503