MamaFit Education
Thank you so much for deciding to come along to MamaFit classes. I just love being able to educate mum’s on what’s going on with their post natal bodies and why its important to look after them. This information is not discussed during pregnancy or after birth, and I just don’t understand why. So I decided to educate everyone who will listen!
The videos below are the result of hours and hours of hard work and study to bring all the information I could get my hands on to one place. I am only making this information available for those who have purchased class - so please do not share this page with anyone else. It’s just for you! This page will be available to you for 2 weeks only.
I really hope the education will help you understand the importance of recovery and your pelvic health post-natally, and that the classes are fun and fabulous. At the bottom of this page is a feedback form. Please take a moment to fill it in and let me know your thoughts on this information.
Thank you so much again, and see you in class :-)
Video Series: The Pelvic FLoor & the core
It’s time to learn all about this seriously awesome muscle! You will learn about the anatomy of the pelvis, what the actual core is (it’s NOT your 6-pack!) and most importantly how to switch it on.
In the early post-natal period, some women find it really hard to contract their pelvic floor without switching on other muscles or breath holding. If you can’t feel a contraction, DON’T PANIC! Your brain might just not know where your pelvic floor is, and needs a bit of help from me to find it :-)
The only way I can be 100% sure you are getting your core, pelvic floor and breathing all working correctly is to do an assessment. If your not keen on a check up or internal exam, these videos are the next best thing.
Video Series
I often get asked about “Pelvic Floor Exercises” and “what’s the best exercise for your pelvic floor?”. I also see other educational sessions and exercise classes saying “do these exercises to restore your core & pelvic floor”/ “these exercises are pelvic floor exercises” and the reality is there is no pelvic floor exercise.
The pelvic floor muscle contracts and relaxes. A kegal = contraction of the pelvic floor, and then it relaxes. That’s it.
There is not a list of exercises that if you do them, your pelvic floor will magically turn on or off and work perfectly. How I wish that was true!
The trick to getting your core and pelvic floor working properly is to:
Check that you are contracting the pelvic floor and diaphragmatic breathing (not holding your breath or sucking in your tummy or bearing down).
Check if you have any dysfunction like leakage, prolapse, tummy separation or pain and get a treatment plan if needed.
Check if you first need to:
strengthen your pelvic floor?
just learn and practice switching it on?
learn not to hold your breath - EVERYONE does this even when they think they don’t!
learn to relax it first before strengthen - this is a very frustrating thing! The general information given out about pelvic floor exercises is just to contract it. The number of educational talks and online stuff I see and hear about are only teaching you to contract your pelvic floor, meaning too many women think they have no contraction because they cant feel it. BUT their pelvic floor is already so switched on and over working it cant contract any more therefore they cant feel it. A muscle that cant relax will cause pain and usually makes leaking and prolapse and pain worse another reason why individual assessment is so important.
learn to use your pelvic floor with movement and exercise - this is where our classes come in
Learning to use your core and pelvic floor during an exercise or movement is another individual thing. Some women want to breathe in during a movement when others breathe out - it depends on so so many factors. I hope you will understand this more as we go through the classes.
tummy muscle separation
It’s normal.
It has to happen during pregnancy, we ALL have it.
Here you will learn what a tummy separation is and how to check it.
Tummy muscle Separation Video series
This video will help to explain how to use your breathing and pelvic floor during movement. I use Pilates leg lifts and hip twists as simple examples because they are the easiest exercises to teach this. And we will go over all this during our first few classes. You can literally apply these principles to any movement or exercise you want, but it can take some brain training to get the hang of it!
Pelvic floor and breathing with movement
Warnings signs
The link below will take you to a pelvic floor screening questionnaire I made for anyone to check if they have signs and symptoms of pelvic floor dysfunction or if they could be at risk. Please take a few minutes to have a read
If you develop any of the following symptoms during classes, or even afterwards, please get them checked out. It will be worth the check!
join the essential physio facebook group…Lets talk about all things pelvic health
I get heaps of the same questions on pelvic health, pregnancy and post-natal health. Instead of just replying to those questions individually, I thought if anyone had any questions to ask them in a Facebook group where everyone can see the answers and hopefully learn something new every day! Invite your friends, mums, cousins, aunts, mummy groups pals…anyone with a vagina is welcome!