• Simone Grove

FitBack and Bumps….An Educational Exercise Programme for a Fitter Healthier Pregnancy!

Updated: Apr 11

Pregnancy is one of the most exciting times of our lives but often we spend so much time focusing on the new little bundle of joy that we forget to look after ourselves! This is especially so when it comes to the topic of pelvic floor muscles.

How many of us have been taught pelvic floor muscle exercises? How many of us actually do them? Or know why they are so important? How many of us exercise the other muscles of our body and forget to exercise the pelvic floor muscles?

Have you experienced “a giggle, a cough and a trickle?” Have you ever been caught by surprise when you have laughed, coughed or sneezed and suddenly lost control of your bladder?

The NHS estimates that between 3 and 6 million people in the UK have some degree of urinary incontinence. Pregnancy and childbirth are one of the primary causes due to the softening of the ligaments supporting the bladder, the added weight gain and the birth itself. All can lead to stretched and weakened pelvic floor muscles. The result can be bladder leakage during pregnancy and post birth when you cough, sneeze or laugh.

It is vital that pelvic floor muscle exercises are started in pregnancy and continued for life to support the continence mechanism. Trials have shown that pelvic floor muscle exercises during pregnancy reduce the likelihood of incontinence developing and postnatal exercises are effective in resolving or reducing urinary incontinence following childbirth. However they are only effective when carried out correctly so the correct instruction is vital!

FitBack & Bumps is an Educational Exercise Programme bringing new mums and mums-to-be together to share their pregnancy experience. These are Antenatal and Postnatal exercise classes with a difference!

The physiotherapy classes teach you about the changes your body goes through during and after pregnancy and how to maintain your pelvic floor and core strength to prevent common problems of continence as well as back and pelvic girdle pain. The added bonus is that strong pelvic floor muscles will significantly improve sexual satisfaction!

Alongside this the FitBack and Bumps Programme will teach you how to exercise safely during and after pregnancy. Each Antenatal and Postnatal Programme consists of 4 one hour sessions incorporating exercises, stretches and discussions on different topics.

Just some of the things you can expect to learn throughout the programme include:

How to exercise safely during and after your pregnancy

How to improve your posture and reduce back and pelvic pain associated with pregnancy by exercising your core stability muscles

How to reduce the risk of stress incontinence by strengthening your pelvic floor muscles

How to prepare physically for labour and a smoother delivery

How to regain your core muscles after pregnancy

How to flatten your tummy after birth

Why things may be hurting and how to fix them

And gives you an opportunity to meet other new mums developing lifelong friendships

For more information please see

Simone x

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