Strong Mama® Postnatal Exercise2019-02-12T13:27:18+00:00


Congratulations you are a Mama! 

Now is the time to heal, it is about being compassionate and giving your body the best opportunity possible to recover.

The initial 6 weeks will see your major organs relocate to where they are meant to be, and the superficial tissue injuries begin to heal. In reality the healing can take up to 2 years, especially if you experienced significant physiological trauma such as tears, episiotomies or a caesarean section.

As a postnatal mama your posture, breathing and core will all have been noticeably affected as a result of the pregnancy, new mums often feel they have a lack of connection with their bodies. This is something that can be regained.

In the immediate postnatal period you can help your body to recover by focussing on breathing, nourishing food, asking for and accepting help, doing simple pelvic floor exercises and gentle walking when you are up to it.

Postnatal rehabilitation is more than ‘exercise’, it is about nutrition, self care, as well as strengthening the areas of the body weakened as a result of pregnancy and release those areas that have become tight. Underpinning it all is learning how to rebuild your bodies foundations,  your core.

Ultimately you need your body to be fit for purpose when carrying out the typical movements you do daily (pushing, pulling, squatting, lifting).

Whether you are 12 weeks or 12 years postnatal if you have not addressed the changes brought about by pregnancy and childbirth it’s not too late. The postnatal exercise packages on this page are designed with new mums in mind.  For those with babies 6 months+ and who are looking to undertake a core and pelvic floor programme I would recommend you consider the Holistic Core Restore® packages  or bespoke PT packages.

If you are interested in any of the postnatal packages on this page and would like some more information prior to booking, please don’t hesitate to contact Lottie.

Postnatal exercise in Stourbridge, Kingswinford and Ross on Wye

Strong Mama® The Beginning 

Strong Mama® The Beginning

This package combines my movement, soft tissue therapy and doula skills to offer you a unique package designed to support you in the early days on your road to postnatal rehabilitation.

What’s involved? 

This is a 2hr package that includes

  • Discussion of your birth experience
  • Identification of strategies to support your wellbeing
  • Consideration of optimal nutrition to provide healing
  • A postural assessment
  • Breathing coaching
  • Pelvic floor exercises
  • A diastasis (tummy) check*
  • A bespoke massage to address areas of tension, aches + pains
  • Homecare strategies to continue your healing journey

* this is dependant on how far postnatal you are when you opt for the package.

How can I take part? 

This package is suitable for mums 4 weeks postnatal and costs £97

It will take place in Stourbridge/Kingswinford.

Gift vouchers are available for this package, it would make a lovely new mum or baby shower gift.

Schedule Appointment

Strong Mama® First Steps 

This programme is the ideal ‘first step’ for newly postnatal mums returning to exercise

It will offer you an opportunity to develop your physical fitness whilst supporting you through the rollercoaster emotions that come with being a new mum.

This course is for you if you have recently had a baby (6 weeks +) and:
– You want to learn how to heal and recover safely
– You want to reconnect with your body
– You want to address the aches, pains and niggles you are feeling
– You want to learn about the importance of rest, relaxation and nutrition in healing as well as movement and exercise

What’s involved?

Week 1 is a ‘Mummy Wellness Check’ to assess your individual postnatal needs (this may include some soft tissue therapy).
Week 2-6  Each session will address a different area associated with postnatal healing e.g. posture, breathing, nutrition, wellbeing. The sessions are split into 20 minutes release work, 20 minutes strengthening work and 20 minutes wellbeing support.

This programme provides rehabilitative guidance and support on the ‘first steps’ to your recovery, leaving you with knowledge and understanding on the journey that your body will take and how best to promote it’s healing.

If you are more than 6 months postnatal, the Holistic Core Restore® Everywoman programme will probably be more suitable. This is recommended as a progression to all those who complete the Strong Mama® First Steps programme ( contact Lottie to discuss your needs if you are unsure which is most suitable).

How can I take part? 

This is available both on a 1-1 basis, a 2-1 basis (where you and a friend want to complete it together) and as a small group session.

Group classes are held at Mac Physio and Pilates, in Stourbridge and at Wye Fit Studios in Ross on Wye.

  • Tuesday 13.30 at Mac Physio and Pilates, Stourbridge
  • Thursday 10.30 at Wye Fit, Ross on Wye
  • The next group classes are due to commence week beginning March 4th. 

1-1 costs £225, 2-1 costs £175 and small groups sessions cost £120 – all are payable in instalments.

Schedule Appointment
Strong Mama® First Steps

Strong Mama® +

Strong Mama® +

This programme is a combination of cardio, core and strengthening exercise

What’s involved?

45 minute higher intensity, lower impact exercise session thats core and pelvic floor friendly.

How can I take part? 

This is available both on a 1-1 basis, a 2-1 basis (where you and a friend want to complete it together).

6 sessions on a 1-1 basis costs £187, or on a 2-1 basis costs £137.

Schedule Appointment

Hear what previous participants have had to say…

Strong Mama® First Steps Testimonial
Strong Mama® First Steps Testimonial
Strong Mama® First Steps Testimonial
Strong Mama® First Steps Testimonial
Strong Mama® Testimonial
Strong Mama® Testimonial