Postpartum Exercises for a Stronger Core and Pelvic Floor
The journey through pregnancy and childbirth is transformative. While it brings the joy of motherhood, it also brings physical changes that can affect strength and stability. These changes, particularly in your core and pelvic floor, are a natural part of pregnancy, but they can leave your body feeling less supported after childbirth.
Why Core and Pelvic Floor Health Matters
At Orchard Clinic, we understand the critical role your core and pelvic floor play in your overall strength and stability. These muscle groups are essential for maintaining posture, balance, and daily function. However, during pregnancy, they undergo immense strain as they stretch to support your growing baby.
This process can weaken these vital areas, leading to common postpartum concerns such as diastasis recti and/or urinary incontinence. If left unaddressed, they can impact your comfort and confidence in everyday activities.
What to Expect from Our Postpartum Exercise Programme
Our complimentary group classes are a key component of Orchard Clinic’s postpartum care, designed to complement your recovery plan. These classes focus on floorwork exercises, which target the core and pelvic floor to improve strength, stability, and ease in daily movements. If you’ve been unsure about your techniques or worry you might be making mistakes, this is the class you should attend.
| Location | Parkway Parade Branch |
| Schedule | Every Thursday, 9am to 10am |
| Class Size | Maximum of eight (8) participants to ensure individual attention |
| Eligibility | Complimentary for clients with active care plans |
Each 60-minute session is guided by experienced members of our team and provides a supportive environment to help you progress at your own pace. These postpartum exercises are ideal for continuing your recovery while connecting with other mothers on a similar journey.
Supporting Comprehensive Postpartum Care
Our complimentary group classes are part of a wider care plan at Orchard Clinic. For women seeking more tailored solutions or additional support, we offer advanced methods such as Embody and Emsella. These methods complement the benefits of group classes by addressing specific concerns. Embody works on abdominal muscle reconditioning, while the strengthening of one’s pelvic floor is done via the use of the Emsella chair. This holistic approach ensures that every aspect of your postpartum needs is addressed, helping you feel stronger and more confident in your day-to-day life.
Who Can Benefit from Postpartum Exercises
Our postpartum exercise programme is designed for women at all stages after childbirth, providing support for those who want to rebuild strength, improve function, or adapt to new physical demands. It is especially suited for:
- Women that are seeking to strengthen their core, improve stability, and ease discomfort in daily movements.
- Individuals looking to complement advanced care methods, such as Embody or Emsella.
- Mothers wanting to restore confidence and resilience, regardless of how far along they are in their postpartum journey.
Ready to Take the Next Step?
Slots for our postpartum exercise group classes are limited to eight participants per session, so early booking is essential. Join us at our Parkway Parade branch for a focused, supportive session that helps you rebuild strength and regain control over your movements.
Book your complimentary class today and take the next step toward feeling stronger and more balanced after pregnancy.
Frequently Asked Questions About Postpartum Exercises
How soon after childbirth can I start postpartum exercises?
It’s recommended to wait until you have clearance from your doctor before starting any exercise programme after childbirth. Typically, women can begin gentle exercises around six weeks postpartum, but the timeline may vary based on individual recovery. Our team will work with you to ensure a safe start based on your personal recovery process.
What kind of results can I expect from the postpartum exercise programme?
The results vary depending on your individual goals and current physical condition. Over time, you can expect to see improvements in strength, stability, and overall comfort during daily activities. Whether you’re addressing specific concerns like muscle weakness or urinary incontinence, the programme will help restore balance and confidence in your movements.
Do I need any special equipment for the exercises?
Our programme utilises minimal equipment, and the exercises can often be performed with bodyweight or basic props. However, certain sessions may incorporate equipment to support your recovery. We’ll guide you through everything, ensuring you have what you need for success.
How long is each postpartum exercise session?
Each postpartum exercise session at Orchard Clinic lasts 60 minutes. During this time, our team ensures that every moment is spent on exercises that support your recovery process. The sessions are structured to provide a comprehensive approach, focusing on improving your strength, stability, and overall comfort. We tailor the exercises to your needs while being mindful of your time and energy levels, allowing you to make steady progress as you adjust to life after pregnancy.
How do I book a slot for the complimentary postpartum exercise group class?
Booking your complimentary group class is simple! If you already have an active care plan with us, you can secure your spot directly by contacting us via our website or phone.
For those without an active recovery plan, we invite you to schedule a consultation. During this session, we’ll assess your postpartum needs and goals to determine how our classes can best support your recovery. Once your plan is set, you’ll gain access to these complimentary group sessions. With limited slots available for only eight participants per class, early booking is highly recommended.
Parkway Parade
| Mon, Tue, Thu, Fri & Sat | 9:00AM – 6:00PM |
| Wed, Sun & PH | Closed |
Orchard
| Mon, Fri & Sat | 9:00AM – 6:00PM |
| Tue, Wed & Thu | 9:00AM – 8:00PM |
| Sun & PH | Closed |
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