Mum's the Word: Unexpected Wins From My Postnatal Rehab Journey

Mum's the Word: Unexpected Wins From My Postnatal Rehab Journey

Contents:

  1. During and After the Pregnancy
  2. My Low Pressure Fitness Training in Spain
  3. The Postnatal Rehab Journey
  4. Reaping the Benefits of Informed, Consistent Postpartum Care
  5. The Privilege of Supporting Hundreds of Women
  6. You Can Do it Too!
  7. Getting started with Hypopressives

In my pre-baby dancer life, I had what I later realised was a common misconception: having a baby meant my body would never be the same again. I was certain that EVERYTHING would change dramatically and I braced myself for a transformative experience.

During and After the Pregnancy

This anticipation put me in an interesting psychological space. The pull to have children was extremely strong for me, overriding any concerns about potential bodily changes. It was never a question of these issues stopping me from having children. Instead, motherhood was something I always knew, deep down, that I’d love to experience one day. And when that day arrived, I can’t say I was truly ready.

My first birth experience was challenging, to say the least. As a first-time mother, I felt completely in the dark. I didn’t know what to expect, and more importantly, I didn’t feel empowered to ask for what I needed during the process. The memory of the midwife telling me I had a third-degree tear - and that I was the first case she had seen in 25 years - stayed with me for months, perhaps even years. It left me feeling vulnerable and uncertain about my body’s capacity to heal and regain strength.

My Low Pressure Fitness Training in Spain

The turning point came when I attended the Low Pressure Fitness (LPF) training in Spain, led by the brilliant Dr. Tamara Rial. My perspective shifted dramatically as I observed multiple Spanish and Brazilian trainers who had given birth to multiple children. These women had not only reversed prolapse but also maintained incredibly fit physiques. They all shared a similar body type: clear waistlines, toned abs, and the strength to perform challenging full-body poses with ease.

My background in dance training gave me unique insight into how consistent, specific training can shape the body over time. During the LPF training, there was considerable emphasis on how their toned abs were a direct result of the LPF method. At the time, I was pregnant with my second child, so I couldn’t fully engage in the training. It wasn’t until after my second birth, when I started practising LPF techniques on my own body, that I truly understood the power of this approach.

The Postnatal Rehab Journey

The postnatal rehab journey became a pivotal turning point. I started with gentle postnatal core exercises, focusing on rebuilding my core strength and pelvic floor. Slowly, I noticed improvements—not just physically, but mentally as well. Each small victory, like being able to walk a little further or lift my baby without discomfort, was a testament to my body's incredible ability to recover and adapt. This process taught me to be patient and kind to myself.

It wasn’t magic, but methodical work that yielded results. Consistent practice over time, combined with proper technique, was the key to achieving such encouraging results. The confidence that came with the progress I was making became the foundation of my postpartum recovery, and later, my approach to helping other women.

Reaping the Benefits of Informed, Consistent Postpartum Care

The rehabilitation process gifted me with a deeper connection to my body. I developed a newfound appreciation for its resilience and an ability to listen to its needs more intuitively. This not only benefited my physical recovery but also enhanced my Pilates, yoga, and Hypopressives training practice, not to mention my overall well-being.

Hypopressives, which are a series of breathing and posture exercises designed to improve core strength, pelvic floor function, and overall posture, originate from Europe. The exercises are great for reducing pressure in the abdominal cavity, which in turn prevents or alleviates issues like pelvic organ prolapse and urinary incontinence. By engaging the diaphragm and promoting a vacuum effect in the abdomen, hypopressives work to tone the core muscles without the strain of traditional abdominal workouts.

This method is particularly beneficial for postpartum recovery, as it gently rebuilds strength and stability in a way that's safe and effective for new mothers.

The Privilege of Supporting Hundreds of Women

Since I started teaching Hypopressives I’ve had the privilege of working with hundreds of women, supporting them on their postpartum recovery journey. Many women arrive with their own unique set of symptoms and recovery needs and Hypopressives gives me the tools to provide the right approach for each unique case.

Through this experience and my own recovery process, I’ve come to a powerful realisation: when you engage in practices that resonate with your body, recovery is not only possible but also transformative. It is possible to emerge from the training even stronger than before having children. This isn’t just true for me; I’ve witnessed it in many of the women I’ve worked with.

You Can Do it Too!

I now know for sure that with the right approach, knowledge, and dedication, we can not only recover but thrive after childbirth. For dancers, athletes, trainers, and women from all walks of life, this message is crucial. Pregnancy and childbirth are among the most precious experiences you can have. The changes that the body undergoes are normal, and they do not spell the end of your physical fitness. Instead, they can be the beginning of a new phase of life - one in which you discover strength you never knew you had.

As I continue my work in this field, I’m committed to spreading this message of hope and empowerment. Every woman’s journey is unique, but with the right tools and support, the postpartum period can be a time of incredible growth, both physically and emotionally. It’s time to cast aside our worries around our health and post-pregnancy bodies, and to welcome the amazing potential for renewal and strength that lies within each of us.

Getting started with Hypopressives

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week I run Fundamentals sessions on Zoom where I explain the technique and guide you through all the steps. I will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, I recommend at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

Mum's the Word: Unexpected Wins From My Postnatal Rehab Journey

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.

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About the Author

Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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