Am I ready to return to exercise?
Postpartum Recovery: For those returning to exercise postpartum, we recommend joining our classes only when you've received the all-clear from your allied health professional. Your safety and well-being are our top priorities & we're here to provide the support you need as you regain your strength, energy & overall well-being.

Weeks 0 - 12:

Exercise should be low impact in the first 12 weeks. This gives your body the time to heal from pregnancy and birth, rebuild muscle strength and reduce your risk of injury in day-to-day life and with exercise.

It's important to take into consideration any medical reasons or post-birth factors that may guide the rate of return to exercise, and listen to your body for what feels good for both rest and movement.

Benefits of exercise:

Regular exercise has numerous health benefits, all of which apply equally to the new mother as at any other stage of life.

These benefits for the postpartum mother include:

• Building general strength

• Pelvic floor* and abdominal muscle recovery

• Cardiovascular health

• Reduce blood pressure, cholesterol

• Stress relief / mental health benefits

• Confidence to return to sports/running

*We DO NOT CUE you to work your Pelvic Floor in our classes.
As Pilates Instructors we ARE NOT QUALIFIED. THIS SHOULD BE ADDED TO YOUR EXERCISE ROUTINE IF & ONLY INSTRUCTED BY AN ALLIED HEALTH PROFESSIONAL.

The 6-week Obstetrician/GP/Midwife check is important to check on birth recovery, scar healing, contraception options, addressing any medical issues and/or ask about mental health. Physiotherapists are experts in exercise and return to sport, therefore it is also important to be assessed by a Pelvic Floor Physiotherapist around the 6-week mark as well. 

They are trained in postnatal care and can assess your pelvic floor muscles, abdominal wall, any muscle issues, and/or any past injuries which may be relevant.

They can also provide guidance on return to exercise and create individualised exercise plans. Physiotherapists are able to refer on, or liaise with your GP, to see other specialists if they identify something that needs further care or investigation.

Addressing any niggles, past weaknesses or concerns you have following pregnancy and birth should be done before returning to more intense activity.

Weeks 12+

Returning to high impact exercises can be commenced after 12 weeks postpartum. When you feel ready for higher impact activities, then it's encouraged to have a pelvic floor assessment by a physio or allied health professional. If this is not possible, a 'Star Jump Test' can give an indication about whether someone is likely to leak during high impact or not.