Before & After Baby

Before & After Baby Pilates with a Physiotherapist & APPI Pilates Instructor

  • Why Pilates through pregnancy?
  • Why Pilates after your baby is born?
  • Yoga or Pilates?
  • I’ve got time to get back in shape, I know sit ups aren’t good for me but I’m not sure what to do?
  • How do I pay?
  • What do I need to do to come along?
  • Do I need to bring anything?
  • Can you help me with a tummy gap?
  • Why do pelvic floor exercises?
  • What happens at the assessment?
  • Do you offer personal Pilates sessions?
Why Pilates through pregnancy?
  • Exercising your abdominal muscles and pelvic floor can help you have a less complicated labour.
  • May reduce the risk of tummy separation.
  • Pilates is particularly beneficial because it focuses on your core and pelvic floor.
  • Rachel combines her Pilates with the latest evidence in women’s health bringing you a comprehensive, quality service.
  • You may bounce back quicker after having your baby.
  • The relaxation, mindfulness and hypnotherapy scripts at the end of each class may help improve you and your baby’s well being and health.
Why Pilates after your baby is born?
  • To help you reconnect with your abdominals that will have been stretched through pregnancy.
  • To correct postural changes that will have occured through pregnancy.
  • Prevent continence issues and other complications further down the line.
  • Regain your figure and tone in your abdominals.
  • Looking after yourself is hard but worth it, happy mum happy baby!
Yoga or Pilates?

I can’t tell you what to do. And I am bias! I can try and highlight the differences but in the end the choice is yours to make.

  • Yoga is more stretching and sustained postures
  • Pilates has some stretching but has more repetitive movements to train good movement patterns
  • Yoga is more medative
  • Pilates encourages you to focus on your posture and the way you move to improve your alignment and target certain muscle groups
  • Yoga is an all body exercise programme
  • Pilates is an all body exercise programme but the focus is on your deep core muscles, this is why I feel Pilates wins hands down over yoga in post natal rehab because it is targeting your specific area that have been affected by having a baby.
I’ve got time to get back in shape, I know sit ups aren’t good for me but I’m not sure what to do?
  • I see a lot of ladies later down the line, their ribs are still lifted and their tummy doesn’t have the tension in it they would like – it pops out when they laugh or cough
  • They are scared to get back to weight training and running, things they enjoy
  • I work with them to retrain good abdominal control and tension to get them back in shape and doing the things they love.
  • Sit ups can cause problems because using your abdominals in the wrong way can add more pressure downward onto an already weak pelvic floor – this has been seen on real time ultrasound and put you at risk of prolapse and continence problems. Done well there is nothing wrong with them but learning how to work your abdominals effectively is really important. This is where my expertise comes in!
How do I pay?

Phoenix Freedom recognise that life with a baby is pretty hectic and so we have built a really flexible programme.

For £120 you receive a 10 class pass and you can use this over 6 months dropping in and out of classes as and when suits you. If you ever get a night off from your baby you can pop into any of the beginner/ improver classes too.

What do I need to do to come along?

All Phoenix Freedom client shave a 1-2-1 before attending classes so that I can personalise their care and exercises.

You may need some manual therapy or advice. This is a chance to teach you how to recruit your abdominals correctly.  I can also screen for any more complex issues and advise you have a more in depth consultation if needed.

The intro offer of an assessment and 2 classes for £35 is a great way to start. If you like the classes you can go on and buy a 10 class pass.

1-2-1 assessments are held at Haddenham Medical Centre.

Do I need to bring anything?

All equipment and mats are provided.

In the baby & me class you may want to bring some toys and a soft mat for your baby to lie on.

pregnancy assessment
Can you help me with a tummy gap?

Through pregnancy your tummy muscles separate to allow space for your baby to grow. After you have your baby your muscles start to knit back together. Sometimes they don’t always come back together and they need a bit of help! If you don’t get help at this time there is evidence to suggest that you are more at risk of developing back pain, continence and prolapse problems in the future.

Retraining your abdominals in the correct way can help but you need to understand how to create the right intra abdominal pressure so that you are not putting further pressure on your back and pelvic floor.

Why do pelvic floor exercises?

Take a look at this MRI of a baby growing and how this puts pressure and stretches your pelvic floor.

Strengthening your pelvic floor through pregnancy and afterwards helps keep the integrity of the muscles. These are connected to your abdominals and how your create intra abdominal pressure and stability.

It’s also how you create a flat, toned tummy!

What happens at the assessment?

A basic Pilates assessment includes teaching you the principals of Pilates and how to create abdominal tension using your breath, pelvic floor and abdominals. This is £20 or combine it with the intro offer an assessment and 2 classes for £35.

After baby includes a tummy gap assessment. It may be suggested that you have a more in depth assessment and an internal examination to check your pelvic floor muscles are working properly. The reasons for this will be explained to you.

Do you offer personal Pilates sessions?

Yes. You can find out more details by visiting the clinic pages.



ANY QUESTIONS

NEED SUPPORT?

If you have any questions please don’t hesitate contact us by phone, email or use the contact us form and we will be happy to talk through your individual needs

INTRO OFFER

Assessment and 2 classes for £35

CONTACT

Get in touch I’ll be happy to help you

WHAT CAN WE OFFER

PREGNANCY
BABY & ME
PILATES CLASSES



PREGNANCY PILATES

Specialist equipment you wont find anywhere else
Mindfulness, hypnotherapy techniques & relaxation

LEARN MORE


BABY & ME

Progressive programme focused on pelvic floor and lower abdominal control

LEARN MORE


WHY PHOENIX FREEDOM DIFFERS

QUALITY ADVICE YOU CAN TRUST

Pilates brought to you by a Chartered Physiotherapist with post graduate training in Women’s Health.

Specialist equipment you wont find anywhere else to help you re engage with your abdominals!





GET YOUR FIGURE BACK

BABY & ME PILATES
BEGINNER CLASSES

Use your 10 class pass over a 6 month period to attend classes on a flexible basis.




BIRTHING TECNIQUES

MINDFULNESS & RELAXATION

Pregnancy Pilates classes incorporate relaxation, mindfulness and hypnosis techniques to help your mental focus, relieve stress and any anxiety you may have. Tailored to positive birthing strategies to help you connect body and mind before, during and after having your baby.




STAY WELL THROUGH PREGNANCY

PREGNANCY PILATES

Flexible online booking convenient for you. 10 class pass to be used over 6 month period. Classes can be used before & after baby.




SUPPORT WHEN YOU NEED IT

POST NATAL CHECK

Basic assessment but if you need a more in depth check the reasons why will be explained to you.

MEET THE TEAM

Need any advice? A dedicated and experienced team of healthcare professionals helping you navigate your journey with bump and beyond, please contact them for any individual advice.




PHYSIOTHERAPIST & APPI PILATES INSTRUCTOR

RACHEL ROSS

Chartered Physiotherapist & APPI Pilates Instructor with post graduate training in movement, women’s health and mindfulness.




MIDWIFE

LORNA BARFIELD

Practising Midwife in the local area.


PHYSIOTHERAPIST

DELINDA GODDARD

Chartered Physiotherapist specialist in women’s health.


DIETITIAN

ANDREA
FINES

Chartered Dietitian specialist in Paediatrics.


PSYCHOLOGIST

DR ZOE HAVERS DIXON

Perinatal specialist Psychologist.

WHAT CAN WE OFFER

EXCELLENCE IN PERINATAL CARE

Providing independent, multi-disciplinary, expert advice and services helping you experience health and wellness with bump and beyond.

OUR MISSION

“To wrap up the best in perinatal care and provide services you can trust“


PREGNANCY EXERCISE

A fusion of Yoga, Pilates and low impact functional exercise. 6 classes held in Haddenham, Buckinghamshire. Fridays 6:30-7:30pm or 7:30-8:30pm

BEFORE BABY

More information about our ante natal services

BABY & ME

Progressive programme focused on pelvic floor and lower abdominal control

BEFORE & AFTER BABY

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PF BLOGS

Our team of healthcare professionals bring you up to date information supporting you with bump ad beyond.


MEET THE TEAM

Check out our team videos and meet the healthcare professionals on hand to support you with bump and beyond.