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Class Update

Bookings essential, places are limited.  

TERM 1 2019: Starts From January 17th

Padstow: Mon 7pm

Miranda:  Tues 7pm 

UltimoWed 1pm

Alexandria: Thu 7pm 

Alexandria: Sat 3.15pm


What's New...

*** NEW CLASS at Ian Thorpe Aquatic Centre in Ultimo.

Booking now for term 1 2019

Introduce a friend to Aquanatal and when they join you will receive and extra class on your pass.

Private Health Insuance: Some companies offer rebates for Sydney Aquanatal® as classes are run by midwives & specialist Aquanatal® instructors.  

Aquanatal® is now a registered trade mark!

Donna's 15 tips for safe exercise in pregnancy

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Tips for Postnatal Recovery

There are many factors that will determine your postnatal recovery. Some of these are your exercise routine before and during pregnancy, your general health during pregnancy, and of course the type of labour and delivery you have. Every woman will have her own unique experience of pregnancy, childbirth and postnatal recovery. Whatever your situation, it is important not to expect too much of your body and not to feel pressurised into exercising too vigorously, too soon. You have just had a baby and for those of you that have had a caesarean, don’t forget that you have just had major abdominal surgery. 

Exercising too vigorously too soon can cause more harm than good. 

In the first few weeks after your baby’s birth, the important things for you are a good diet, enough sleep, relaxation and some light gentle exercise. You can begin pelvic floor exercises whilst you are still in hospital during the few days after your baby’s birth. Even if you have had an episiotomy or tear requiring sutures, the sooner you begin these exercises, the stronger your pelvic floor muscles will become. Ask the midwife looking after you in hospital for a leaflet and advice on pelvic floor exercises. Many hospitals have an obstetric physiotherapist who will run information sessions on pelvic floor exercises and general recovery body care. These classes and information sessions are very beneficial in the days following your baby’s birth, and give you an opportunity to ask any questions you may have prior to leaving hospital.

Of course, ideally you will have started exercising your pelvic floor muscles during pregnancy. It may take a couple of weeks following your baby’s birth to feel you are doing pelvic floor exercises correctly. This is normal. Don’t be disheartened in the early days, it is well worth the effort. Many women experience some leaking of urine (stress incontinence) in the weeks following their baby’s birth. If you experience significant incontinence, please discuss this with your midwife, GP or obstetrician. It may be beneficial to see a physiotherapist with experience in this field. The sooner problems relating to a weak pelvic floor are dealt with appropriately, the less long term problems you will have.

Sometimes the muscles running down the centre of your abdomen can separate during pregnancy. The medical term for this is rectus diastasis or diastasis of rectus abdominus. You will need to have these muscles checked  before you leave hospital following your baby’s birth, and then again at your 6 week post natal check. If the gap down the midline is 3cm or more, you will need to see a physiotherapist for specific exercises to help bring these muscles back together. 

Deep breathing and light walking around the post-natal ward are two other essential exercises you can begin whilst still in hospital. They are easy to do and will help promote good postnatal recovery. 

As soon as you have had your 6 week postnatal check with your midwife, obstetrician or regular doctor (GP) and if you have stopped bleeding and any stitches or tears are well healed, you are ready to join a Sydney Aquanatal class.

Recovery following a caesarean section

In the days following your caesarean section, it is important you begin walking as soon as you are able to.  Whilst resting in bed, simple leg exercises such as moving your feet in a circle will keep your circulation going and help remove excess fluid retained during pregnancy. Deep breathing is also important, so ensure you have adequate pain relief to do this. It is still important to do pelvic floor exercises even though you haven’t had a vaginal birth.

As you have had abdominal surgery, it is recommended that you wait until at least 2 months following the birth of your baby before attending a Sydney Aquanatal class, and you begin very slowly.