Reconnect, Realign (advised to begin after your postnatal check), Rebuild, Restored.

You can start the Reconnect stage after birth any time from 2 weeks if you have had no complications and are recovering well.

I recommend using the provided timetable. You can also complete the Reconnect stage at any time after the two-week birth date. Repeat this up to three times per session.

Please refer to videos and the exercise glossary with information regarding each exercise. Find a space where you feel calm and without distractions to do the programme. Take time to focus and recover.

An exercise mat.

TheraBand (circle band with low and medium resistance).

A long resistance band.

A stable chair.

Small pilates ball (only needed for 1 exercise)

Dumbbells for the Rebuild and Restored levels that are 2kg-10kg.

No, using the dumbbells for the exercises are optional. However, I do recommend adding some form of resistance to improve strength.

 Depending on the exercise, the glossary will recommend the weights in kgs to add to the exercise. There is always the option of not using weights initially.

I advise starting with the Reconnect series no matter what stage you are at, to activate and strengthen the pelvic floor and progress through the programme.

I advise you to book a postnatal pelvic check such as The Mummy MOT, at least 6 weeks after giving birth to review symptoms. The HITT level should be completed once restored. Ideally, practice and repeat the 4 levels:  Reconnect, Realign, Rebuild, Restore before starting the HITT.

You are advised to see a registered Mummy MOT Practitioner or pelvic health specialist for a 6 week postnatal check before you progress to the harder levels. However, if you get symptoms from one of the exercises try to regress the exercise to make it easier for a few sessions to see if your symptoms settle.

e.g do not use weights with this exercise or only complete half of the repetitions for a few days and revisit the exercise. Please discuss these symptoms with me.

You should see a registered Mummy MOT Practitioner or pelvic health specialist from six weeks after birth.

Yes, the program is divided into 4 sections. Mums in the early stages of postnatal recovery can start the Reconnect level.

This programme is a guide for all postnatal mums that have not had a complicated or traumatic birth and would like to start reactivating the pelvic floor and begin their postnatal journey to recovery. Mums that are in pain, discomfort and are taking longer to heal should wait until they have healed and have sought medical advice before starting any exercise programme.

I always advise a postnatal check with a registered Mummy MOT Practitioner or pelvic health specialist, even if it has been years since giving birth.

Yes, the Reconnect series can be completed (if the scar is not painful and healing well) and once the scar has completely healed the mum can progress to the next level of functional exercises.

I recommend that you always warm up and cool down before and after exercising. It allows for the body to awaken the muscles before more movement

Please use the reference timetable, as a guide I recommend three times a day whilst in the early stages of your postnatal journey –  from two weeks to twelve weeks.

I advise you to not skip a level and use the guide as a progression. I recommend that if you feel you need a more challenging exercise, you repeat the set one more time.

Please use the example timetable as a reference.

I recommend up to three times a day with rest in between.

The pelvic floor muscles are the floor to our core.  The pelvic floor muscles are made up of deep and superficial layers that form a hammock which supports the pelvic organs (bladder, uterus and bowel).  The pelvic floor is part of our deep core and has important functions of maintaining continence of the bladder and bowel, and also providing pelvic organ support so we have no discomfort, heaviness and dragging in the area.

After giving birth you should focus on rest and recovery, as the pain and swelling begin to heal you can start to reconnect and activate the pelvic floor from 2 weeks postnatal.

• Any type of pelvic pain.
• Vaginal heaviness or a dragging sensation.
• Noticing a vaginal lump or bulge.
• Fecal incontinence.
• Flatal (wind) incontinence.
• Infection and swelling on or around the healing scars.
• Urinary incontinence.

Pelvic floor muscle training involves retraining fast and slow contractions or Kegels.  It is the activity of contracting and relaxing your pelvic floor muscles. After childbirth mums can experience urine leakage or bladder frequency that can be brought on by sneezing, laughing, high intensity exercises, movement or coughing. We want to retrain the pelvic floor to contract in a reflex manner when the intra-abdominal pressure is raised.

Pelvic floor muscle training involves retraining fast and slow contractions or Kegels.  It is the activity of contracting and relaxing your pelvic floor muscles. After childbirth mums can experience urine leakage or bladder frequency that can be brought on by sneezing, laughing, high intensity exercises, movement or coughing. We want to retrain the pelvic floor to contract in a reflex manner when the intra-abdominal pressure is raised.

Pelvic floor exercise can be done in sitting, lying, side lying, bridging, squatting or standing. It is important to train in functional positions and not just lying down.

• Start by relaxing and breathing into your tummy to get the diaphragm and pelvic floor to release 8 to 10 breaths.

• Then reconnect squeeze and activate the pelvic floor muscles from the back to the front.
• Contract these muscles and release ( fast contractions ) 8 times
• Then hold for up to 4 then 6 then 8 seconds, 8 repetitions and then release. Progress the length of the hold as you recover.

Some factors that can weaken the pelvic floor are:

• Constipation
• Persistent coughing
• Repetitive heavy lifting

If you have been advised by a health professional or feel that your pelvic floor is tight and not releasing well it is important to find out why. Seek advice and assessment from a registered Mummy MOT Practitioner or a pelvic health specialist. Breathing in different positions is always the first step to assist relaxation.

Sometimes the pelvic floor is overactive due to:

• Recurrent urinary tract infections
• Anxiety
• Pain
• Endometriosis
• Trauma

Symptoms of an overactive pelvic floor can be:

• Frequent urination
• The feeling of incomplete emptying of the bladder and bowel
• Discomfort with sitting
• Pain with intercourse
• IBS
• Difficulty with bowel emptying

For the first few weeks of recovery, I do not recommend using a device. At the 6-8 week postnatal check, a registered Mummy MOT Practitioner or Pelvic Health Physio can assess if further intervention and devices are needed to add into the program. If symptoms persist after 12 weeks, a pelvic floor biofeedback or electrical stimulation unit may be recommended.

I only recommend activating/ cueing the pelvic floor in the early postpartum period during the Reconnect and Re-align levels, alongside daily squeezes that a registered Mummy MOT Practitioner or pelvic health specialist may recommend during your postnatal check. As you move along your postnatal recovery journey the pelvic floor and deep tummy muscles will begin to respond automatically without cueing.

Yes, the squeezy app can be found online and is a good app to remind you to do the daily pelvic floor activation.   https://www.squeezyapp.com

The guide assists with recovery starting with the pelvic floor exercises and progressing to more functional movement. No exercise in this program claims to fix or correct prolapse or leaking. I always advise getting a full postnatal check. Further advice may be needed to address the more common postnatal conditions that can persist.

We advise you to seek advice from a doctor, physician, obstetrician, registered Mummy MOT Practitioner, pelvic health physiotherapist or other medical professional.