Health & Fitness

Health Blog Series: Post Natal Exercise


We are starting our health and wellness series with a post from Caitlin Perrett, registered Osteopath at Hub Health about post natal exercise.

——————————————————————————————————————————————————————–Adjusting to your new post-natal body can be difficult, especially if you’re wanting to get back into shape and it can be a minefield if you have no idea where to start or you don’t know what’s safe, and what’s not.

It takes 9 months to grow a baby and can take just as long to recover afterwards. It can be hard sometimes to remember that we are all individuals, especially when we see speedy recoveries of celebrity mums in magazines. Remember that you can take your time, your body needs the right environment to heal so it is important to remember that doing too much too soon can cause more harm than good.

It goes without saying that post-natal exercise has its benefits. It can not only help boost energy levels but also decrease the risk of post-natal depression, reduce a small tummy gap, improve abdominal and pelvic floor function and overall help to get you back to feeling and looking your best, with better pelvic floor health. At Hub we run pre and post-natal exercise classes which focus on getting you strong for everyday tasks such as; bending, lifting, carrying… all of which are ‘essential skills’ in your new life as a mum.

The pelvic floor and abdominal muscles are the foundations you should focus on when rebuilding your strength and fitness. Both sets of muscles are stretched and weakened during pregnancy. Furthermore, your pelvic floor muscles may have been injured at delivery with an episiotomy, tear, and even forceps delivery, which triples the risk of pelvic floor tears. A wide gap in your abdominal wall (diastasis recti) can lead to an unstable core and 66% of women with diastasis recti experience pelvic floor problems. So, it is essential that you look after your tummy and pelvic floor muscles basic, before moving onto anything more strenuous.

Working on and improving the connection between the abdominal wall, pelvic floor, breathing, core, is a great, safe place for anyone to start but it is important to see a post-natal specialist to ensure that you are returning to exercise in a controlled, safe manner. High intensity training should be avoided until you have built your strength back.

Ideally a holistic approach to women’s health should be taken as addressing lifestyle, nutrition, exercise habits and rest can be a difficult balance to get right, but they are important aspects when it comes to improving overall wellbeing. Not getting enough rest can affect your mood and anxiety levels, this can increase your cortisol levels which can slow down the body’s healing process and can make it more difficult to lose excess weight gained during pregnancy.

Seeing a women’s health specialist is a great way to get some guidance, or even just some peace of mind.

Please remember that If you experience any of the following you should seek professional advice;

  • Bulging, straining, doming of your stomach or pelvic floor/saddle area
  • Leaking when exercising or not
  • Pelvic or low back pain


Caitlin specialises in the rehabilitation of injuries, using a variety of manual techniques including medical acupuncture, and is also a certified Pilates Matwork instructor with the APPI. She enjoys combining her Pilates knowledge with her osteopathic practice, and is excellent at identifying patterns in injuries which can prevent them from healing.

Hub is an integrated health and performance clinic on Venn Street, in the heart of Clapham and all Clapham Mums gets 10%  off their initial visit, just mention when booking and show your card. Hub Pregnancy offers 10% off PregnaFit pack of 10 classes or full Pregnancy Programme for Clapham Mums!

Location: Hub Health, 192-194 Clapham High Street, SW4 7UD

Telephone: 020 7720 9644



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