Move Well, (Natural Birth) Mama
An easy-to-follow postpartum movement guide, available on demand.
Made for all Mamas with Diastasis Recti in the Fourth Trimester
Research has shown that up to 100 percent of pregnant women have a diastasis recti (DR), or abdominal gap, of more than 16 millimetres in their final trimester. At six weeks postpartum, 60 percent of women still had a DR of at least two fingerbreadths. I too, was part of that statistic — after my postpartum self-assessment, I found a gap of about three fingerbreadths.
DR is a sign of the female body being amazingly resilient. As our uterus expands, the linea alba (the connective tissue between our six-pack muscles) stretches to accommodate our growing belly, allowing our little one the extra room they need. However, as the linea alba stretches, it loses much of its density and thickness, which can result in a decrease in support for the core, spine and abdominal organs. This might also be a contributing factor to what some women refer to as a stubborn post-baby belly.
The fourth trimester is a critical period for all mamas to focus on their postpartum recovery, before you eventually head back to work. In this on-demand programme, you will be guided through DR-friendly movements and gentle stretches which will help you to regain your strength and rebuild your connection to your core and pelvic floor.
At Your Own Time
Both my kids were light sleepers in the day. My second born only napped half an hour each time, or to be precise, 28 minutes on the dot. That left me with little time to do, well, pretty much anything.
This is why I've produced "nap-sized" movement videos ranging from 5 to 35 minutes each. These are easily stackable, so if your baby is down for a longer nap, you can do a few of the movement videos in one stretch.
I've also created a "nap-trapped" series — simple movements you can try after baby falls asleep on you.
About Move Well, Mama
Content Peek
Come move along with me in the comfort of your home!
-
1Fundamentals for the Natural Birth Mama
-
2Weeks 1 to 12: Easing back into exercise in a safe way
-
3For the Nap-trapped Mama
330 Minutes of Guided Videos
Move Well, (Natural Birth) Mama
SGD99
- On-demand format, so you can move and stretch at your own pace and time.
- Restore your core function even if you might have Diastasis Recti. Better manage the aches and pains of motherhood. Get stronger and feel better!
- Easily stackable - do just one movement class today, or maybe two... if baby goes down for a longer nap.
- Lifetime access, so you can revisit these movements even if you've headed back to work, or when you eventually welcome a new addition to the family again. :)
Questions You Might Have
-
As you prioritize your rest and recovery after delivery, you can already start the Week 1 programme where you will learn to use breathwork to reconnect to your core and pelvic floor. The movements gradually increase in intensity week on week, to help you build up your strength in a safe way.
The stretches in the Fundamentals chapter are also helpful for the early postpartum period, where we often experience tailbone pain after childbirth, or need some relief from the aches and pains that come with breastfeeding and the caretaking of the baby.
-
It's never too late to start! At this stage, you can begin from Weeks 3 and 4, but I would still recommend that you go through Week 1 and 2 to get the fundamentals right.
-
"Move Well, Mama" is a gentle return to movement for the postpartum mama. It's about learning how to re-connect to your core and pelvic floor after childbirth, while leaning into moving and stretching your body in a way that feels good postpartum. You will strengthen your body over time, and through mobility and movement, manage the aches and pains that comes with motherhood.
If you have been active even before or during pregnancy, think of it as a bridge programme to get you to a comfortable level of strength and mobility; so that you can safely get back to what you love, be it jogging, bouldering or strength training in the gym again.
-
Not really! Most of the movements can be done without props.
Occasionally, we do use a soft kids' ball, a chair or a dish cloth for some movements. We try to work with items you can find around the house, so that it's easy and manageable for everyone.
If you might not have a workout mat at home, you can also use your baby playmat. I do that often as well!
-
Oh yes! If you have joined the #MoveWellMama programme, do tag @littlemisspilates on IG with the hashtag.