Which online videos are effective & safe??
Just had your baby? Are you looking for safe, effective, pelvic floor friendly, exercises?
I have reviewed many online postnatal exercise programmes, looking for routines to bridge the gap from having your baby to starting general "for anyone" exercise classes or programmes or to help get you back to your previous sports. Not all programmes labelled "postnatal" had the focus on proper pelvic floor and abdominal recovery first. It is definitely worth taking time to get your foundations right, then you will fly ahead when you start addressing your fitness with higher level exercises.
These programmes are well thought through, taking care to include the pelvic floor and ensuring you stabilise the abdominal wall well so that you don't accidentally train a pot-belly or encourage pelvic organ prolapse.
This free app for your phone is based on the Continence Foundation of Australia’s Pelvic Floor First website with the workouts designed by a physiotherapist and fitness professional to be ‘pelvic floor safe’. Rather than a reminder app this is a portable workout regime to copy. If you like your pelvic floor exercises disguised amongst your other body part exercises then these sequences may be just right for you.
There are 3 levels of workouts, using light hand weights and a gymball as props. The exercises are very clearly presented as just stills, audio or audio & video together. It has a nice feature to count down a daily workout. You do have to keep starting each new exercise in your workout by pressing the arrow on the screen but this would work well if you want to stop and start your workout through the day, as you have time, rather than a flowing sequence.
Pelvic Floor First – by the Continence Foundation of Australia . Free.