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What is The Bump Room Beyond Birth?

The Bump Room Beyond Birth is a multilevel online post pregnancy exercise programme, designed by a practicing women’s health physiotherapist. In order to cater for the variety of pregnancy and birth experiences, there are a range of online courses available to choose from. These are tailored to specific needs you may have after having a baby.

List of Available Courses

Diastasis Recti Short Course.

Pelvic Pain Short Course.

Pelvic Floor Short Course.

Complete 10 Week C-section Recovery Course.

Complete 10 Week Vaginal Delivery Recovery Course.

Complete 10 week post natal programmes.

Are you ready to rebuild your core and pelvic floor using the best exercises after having your baby? For a one off cost of €127 you can access a complete post natal recovery programme designed by a chartered physiotherapist who specialises in women’s health. This is less that the cost of three physiotherapy sessions for over 10 hours of expert physiotherapy advice and exercise.

 

Choose one of two 10 week programmes. One for vaginal delivery or one for c-section. These are all inclusive programmes so you gain FREE access to all the short courses available (pelvic floor, pelvic pain  and diastasis recti).

 

 

C-section Recovery Programme

What Is Included?

    • 10 Pilates Based Restore and Realign Videos.
    • A new video each week progressing in difficulty.
    • 4 strength training workouts progressing in difficulty.
    • 3 Scar massage videos.
    • FREE access to the short courses available on The Bump Room Beyond Birth – Pelvic floor, pelvic pain and diastasis recti.
    • Over 10 hours of expert physiotherapy advice and exercise tailored to your body’s needs.
    • Connect any device anywhere.
    • Closed and secure facebook community.
    • Chartered physiotherapist support as you progress through the programme.

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Vaginal Delivery Recovery Programme

What Is Included?

  • 10 Pilates Based Restore and Realign Videos.
  •  A new video each week progressing in difficulty.
  • 4 strength training workouts progressing in difficulty.
  • 5 pelvic floor videos.
  • FREE access to the short courses available on The Bump Room Beyond Birth – pelvic pain and diastasis recti.
  • Over 10 hours of expert physiotherapy advice and exercise tailored to your body’s needs.
  • Connect any device anywhere.
  • Closed and secure facebook community.
  • Chartered physiotherapist support as you progress through the programme.

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Short Courses.

 

For just €27, less than the cost of one physiotherapy session, you get access to over 90 minutes of expert physiotherapy advice and exercises, targeting common postnatal conditions, in our short courses.

 

 

There are 3 different short courses targeting specific, common post natal conditions (Pelvic pain,pelvic floor and diastasis). The mini series are short courses containing 3-5 videos on how best to manage these conditions.

 

Pelvic Floor Short Course

Designed for women with pelvic floor weakness.

  • 5 videos to rehab your pelvic floor back to full strength.
  • Access any device anywhere.

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Pelvic Pain Short Course

Designed for women with pelvic pain after the birth of their child.

  • One pain relieving stretch video.
  • One pilates based core and glut strengthening video.
  • One whole body strengthening video.
  • Access any device anywhere.

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Diastasis Short Course

Designed for women with post natal diastasis.

  • One video on how to assess and measure a diastasis.
  • 2 workout videos specific for diastasis rehabilitation.
  • Access any device anywhere.

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By The End of The Programme, Women have been able to:

 

  • Resume jogging.

  • Eliminate back and pelvic pain.

  • Feel strong when lifting their babies.

  • Stop leaking.

  • Not worry where the nearest toilet is.

  • Get back to regular exercise.

Who is This Programme For?

 

  • Women more than one month after giving birth.
  • Women more than two months after a c-section.
  • Any woman who has had a baby (no matter how long ago) and needs guidance on returning to full strength.
  • Mums who want to strengthen their pelvic floor, tummy and core muscles.
  • Women with mild to moderate back pain after having their baby.
  • Women with mild to moderate Diastasis (Separation) of the Rectus Abdominis.
  • Women with pelvic floor issues.

 

Who Is This Programme Not Suitable for?

  • Women under 8 weeks after a c-section.
  • Women under one month after a vaginal delivery.
  • Women in severe pain and unable to lie on the floor for greater than 10 minutes.
  • Severe prolapse.
  • Large diastasis of the rectus abdominis muscle (greater then 4 fingers). You will need to get assessed by a chartered physiotherapist who specialises in women’s health prior to starting any home programme
  • Please contact if you have any queries on these restrictions or any other issues.

Testimonials

“The classes were excellent. They really helped me reconnect with my muscles postnatally, and I felt much stronger physically by the end. I would highly recommend them”.

Anne-marie O'Connell

I started pilates with Fiona after my second pregnancy as I needed to work on my diastasis. I was aware that incorrect exercise could worsen it so I wanted a physio led class to work on it safely. An initial consultation meant that any issues could be discussed & Fiona was aware of what would suit me best before I began.

Fiona is fantastic, a total professional. She ensured that everyone was performing exercises in a manner unique to them in order to get the best results without any harm to the body. She was great at explaining everything & I found her use of imagery when teaching a movement really helpful.

The classes are really enjoyable, there is a lovely atmosphere & I got amazing results! I highly recommend Fiona!

Mairéad Daly

So when you are ready to start your post natal recovery I would love to work closely with you to ensure you get back feeling strong again.

 

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Frequently Asked Questions

The first two weeks of the programme are gentle exercises so you can begin this programme as soon as one month after a vaginal delivery and two months after a c-section.
If you have experienced birth trauma and are struggling a little then stay at week one and two until you are feeling strong enough to progress.

An internet connection and a laptop/tablet or smart phone.

There are some exercises where you can use hand weights or a resistance band. However if you do not have any of these available to you, you can just use a full small bottle of water instead. Apart from this all you will need is an internet connection, small ball or cushion and an exercise mat or towel.

If you have a large diastasis, of greater than 5 fingers, you are better attending a local chartered physiotherapist who specialises in women’s health who can guide you at your own pace.
For mild to moderate diastasis The Bump Room Beyond Birth is perfect for you. You will need to pay attention for certain modifications that may need to be made to some exercises. Watch the videos specifically made for diastasis to guide you on your breathing and body position.

Yes, for mild to moderate symptoms. This programme is designed by a chartered physiotherapist who has worked with many women in pain and you will need to follow the advice given in the videos to modify some exercises. You may find that it will take you a little longer to work through the programme if you are in pain.
You will also have access to the pelvic pain mini series when you purchase the 10 week recovery programme. This includes three videos specific to pelvic pain recovery.

If you cannot lie on your back for greater than 5 minutes at a time, you are best giving yourself some more time before starting the programme. It may also be beneficial to make an appointment with your local chartered physiotherapist who specialises in women’s health for an assessment.

Yes this programme was designed to cater for all women after giving birth. With prolapse, however, the programme is best done in conjunction with a local chartered physiotherapist who specialises in women’s health who can assess your pelvic floor function. Being aware of your own limitations is important and you might find that Strength 3 and 4 might be beyond your capabilities so take care as you progress through the programme and if a video increases your symptoms, stop and rest for a few days and go back to the previous video until you feel strong enough to try and progress again.

You can contact on hello@thebumproombeyondbirth.ie for any further queries.

Yes, yes yes. One of the many reasons I designed The Bump Room Beyond Birth Programme is to help you recover from childbirth. There is a focus on exercises that encourage improved pelvic floor muscle function.

This programme is great for anyone who has ever been pregnant and it is never too late to work on your core and pelvic floor muscles. You can still reap the benefits of this exercise programme even many years after birth.

We have created The Bump Room Beyond Birth to fit into your busy lifestyle. We know mums find it difficult to get time to workout so the videos are less than 30 minutes per day.

Ideally you choose form the two 10 week programmes as they are comprehensive programmes. Please select the programme that suits how you delivered your baby (ie: if you had a c-section please choose the C-section recovery programme).

However, if you are really caught for time and you only have one focus area, there are 3 mini series to choose from. If you purchase the 10 week programme you will have access to all these videos, however if you just have one area you wish to target and the commitment of a 10 week programme seems too daunting then one of these series would be ideal for you depending on what you wish to work on.

Please contact us on hello@thebumproombeyondbirth.ie if you have a query.

Scroll down this page to the “Find a Course” button.

Click the button and select which course you wish to purchase. You will be taken to a page to process your payment.

You will then immediately receive an email with all the information and instructions you need to access your members area.

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