RECLAIM YOUR STRENGTH: 6-Week Postnatal Programme for Optimal Recovery and Fitness

This bespoke six-week postnatal programme starting March 2025 is your ultimate guide to regaining strength and confidence after childbirth. Designed and led by our top professionals in the postnatal field, it offers a comprehensive approach to your recovery and return to exercise, ensuring safe and effective results.

Created for women who are at least six weeks postpartum and have had either a C-section or a vaginal birth, it can be undertaken at any time thereafter, throughout all stages of motherhood. With only four spots available, this one-of-a-kind, specialised programme offers a truly personalised experience tailored to you.

This programme is for you if you have recently had a baby, or had a baby years ago but are still experiencing:

  • Diastasis recti (abdominal separation)

  • Urinary incontinence

  • Pelvic organ prolapse 

  • ​Pelvic Pain

  • Lower Back Pain

  • Dyspareunia (painful sex)

What will you learn?

During this 6-week course at OM in Dalston, Hackney, East London, E8, you will learn theoretical and practical exercises and techniques focused on optimising the health of the pelvic floor and abdominal muscles. You will be taught how to properly utilise intra-abdominal pressure during physical activities to prevent injuries. The carefully selected exercises aim to address and prevent issues such as urinary incontinence, prolapse, diastasis recti, back pain, and pelvic pain. Throughout the sessions, you will work on correcting posture, re-educating breathing techniques, controlling intra-abdominal pressure, self-therapy using myofascial therapy tools, and strengthening the core and pelvic floor.

What’s included? 

The programme includes two pelvic health physio appointments: one at the start to assess and guide your recovery plan, and another at the end to track progress and fine-tune results. Additionally, there are four weekly group classes focused on restoring core and pelvic floor strength, improving posture, and building long-term resilience.

Programme Schedule

Week 1 - 1:1 pelvic health physiotherapy initial consultation and treatment with Karolina Krzaczek-Kubacka or Courtney Hall (book HERE)

Week 2 - 5 - weekly group sessions (max 4 participants) with Anna Godek - Fridays 5pm - 6.30pm

Session 1 (07.03.25): Assessments on posture, breathing, and intra-abdominal control
Session 2 (14.03.25): Breathing exercises focusing on improving inhalation, rib cage expansion, and pelvic floor muscle relaxation
Session 3 (21.03.25): Breathing exercises focusing on strengthening deep core muscles and the pelvic floor
Session 4 (28.03.25): Application of learned techniques during physical activities

Week 6 - 1:1 pelvic health physiotherapy final consultation and treatment with your leading pelvic health physiotherapist

You will receive home training programs after each class, and supporting materials in the form of PDFs with exercises and illustrations to aid in independent practice.

Each group class will be live-streamed for those who are unable to attend it in person, and the recording available for the whole group after the class.

*We kindly advise against bringing your baby to the group class, as those sessions require your full attention and body awareness. This time is meant for you to reconnect with yourself in a quiet and uninterrupted manner.

About programme leaders

The group classes at OM in Dalston, Hackney, East London, E8 will be led by Anna Godek, a movement specialist with over 20 years of experience in exercise coaching and manual therapy. Anna is the creator of the Core Restoring Program and brings unparalleled perinatal and postnatal rehabilitation expertise to this bespoke course.

Pelvic Health Physiotherapy sessions will be provided by Courtney Hall and Karolina Krzaczek, senior pelvic health physiotherapists at OM in Dalston, Hackney, East London, E8, ensuring top-level care and expert guidance throughout the programme. Read about them HERE

Start date: March 2025

Cost: £425 (2 x private physio sessions, 4 x group classes, supporting materials, email support during the programme)

All sessions will take place at OM Hackney, Studio 3, 450 Kingsland Road, Dalston, London, E8 4AE.

To book email: info@om-therapy.com