Congratulations on your little bundle of joy!
As you enter a new phase of life, there are several things to look forward to, and one of the most important, right now, is getting back to normal – physically, mentally, and emotionally. My postnatal exercise class endeavours to do just that.
In India, there’s little awareness and information available for women who are in the post-pregnancy stage. Post delivery, most women are tempted to jump straight into a vigorous weight loss program. However, at this delicate juncture, it is crucial for you to stop and meditate over what your body has been through. It is important to patiently nurse your body back to good physical health, and the best way to do that is to undergo a well-designed postnatal fitness program.
Benefits of the Repair Program:
· Strengthens the abdominal and spinal muscles
· Strengthens the upper and lower back weakened due to nursing
· Reduces incontinence and diastasis recti through pelvic floor and psoas activation
· Reduces risk of postpartum depression
The process of strengthening these vital muscles will not only assist you in your attempt at losing weight but will also tremendously reduce the risk of injury.
Yes, being a mother can be exhausting, but the postnatal exercise program is your chance to turn your exhaustion into energy, and make this a wonderful, happy time for you and your little one.
A: One can begin a post natal program as soon as the stitches have healed i.e. after approximately 4 weeks in the case of a normal delivery and 6 weeks in the case of a C-section. However, in the initial weeks, mothers are understandably overwhelmed and it takes them time to settle down. They are normally ready to begin a program only after 2 months of delivery.
A: During pregnancy, carrying the weight of the baby and going through the delivery process strains one’s pelvic floor, psoas and core muscles. Post delivery, nursing the newborn may lead to a weakened lower and upper back. The postnatal exercises are designed to restore strength and elasticity in the muscles and make the mother feel strong from within.
A: The exercise regime helps bring back sensation to your core by strengthening the weakened muscles. It also reduces stress incontinence, and helps those with Diastasis Recti. The postnatal exercise program will make you stronger and more energetic.
A: A typical postnatal exercise program is a three-month program.
A: I’m aware that every person is unique and will have a different set of challenges. Hence, after a thorough evaluation, individual goals are set and a customized exercise regime is designed for each individual.
A: The program will be designed taking into consideration the nature of the complication during pregnancy. That’s why an evaluation at the beginning of the program is compulsory. It helps me determine the modifications that need to be made.
A: The gynaecologist’s involvement is limited to approving that the stitches have healed and a letter stating that you are ready to begin a post natal exercise class.
A: Registration involves:
i) Gynaecologist’s approval
ii) Filling out a detailed health history questionnaire
iii) Evaluation of current physical state, study of body posture and alignment
A. Absolutely! Kids are welcome to join their mommies. We’ll give equal care to both.
A: One can either stay on and progress to the Awaken Program, or go back to a previously followed exercise regime.
Raina’s postnatal class has really helped me! When I started, I was not able to complete most of the exercises. For three months, Raina patiently kept guiding me and helped me gain core strength. Now, I can confidently do all the exercises.
This is possibly the best class in Mumbai! I’ve been to a lot of trainers and none of them have been able to do what Raina has! Whenever I’ve said that something is hurting or stiff, she has managed to give me/ make me do the perfect stretch to make it go away. I recommend her postnatal program highly – I have never had such a strong pelvic floor area☺ I am definitely coming back to Raina for some general workouts and to focus on areas I want to tone/ strengthen!
Almost four months have passed and I still feel that it was just yesterday that I started classes with Raina. For the first time in so many years of workout have I seen such fantastic results. It actually worked! I can’t tell you how much I enjoy my workouts. I get upset the day I have to miss class. It has been a beautiful journey with a hard working instructor… Thank you, Raina, for the motivation, and helping make this happen.
Raina’s classes are amazing. I cannot be more excited to recommend her for both postnatal and general fitness workouts. She gives you all the attention you need and the results speak for themselves. I gave birth to my twins and joined her classes about 6 months after their birth. In only 3 months, my tummy was more toned and I started feeling like myself again. After 6 months of delivery, I’d dropped 3 inches around my waist and was so pleased. RevInMo is a fantastic workout and Raina an excellent instructor.
