The baby is here - now your body can and should recover from pregnancy and birth. It has done a tremendous job in the last nine months. Hormones loosened your organs and your muscles so that your baby could grow and come into the world. Your pelvic floor, abdomen and uterus have been stretched and stressed a lot. In order to strengthen the affected muscles again and to prevent possible problems after birth, such as blood clots, bladder weakness and back pain, there are postnatal exercises and other postnatal classes. They are usually guided by a midwife or a physiotherapist. Sometimes they also take place in fitness or yoga studios. It's best to ask your midwife what services are available. If there is nothing suitable in your area, then your midwife can teach you the most important exercises.
Postpartum gymnastics
As early as one week to ten days after giving birth, you can start very gently with postpartum gymnastics. These are gentle exercises that support the restitution of the uterus, tone your abdominal muscles and activate your pelvic floor muscles. You can slowly go for short walks again and climb a few stairs. Postpartum gymnastics stimulate circulation and blood flow. This will help your body recover all around. Breastfeeding, by the way, also helps your uterus to get back to normal.
Postnatal classes
About six to eight weeks after your birth, you will have your final gynaecological check-up. If it is determined that your birth injuries have healed well and you are not in pain, you can start a postnatal class. There you will learn many exercises that will strengthen your pelvic floor muscles, your abdominal muscles and your back muscles. You can even bring your baby to some of these classes. If there is no more room in the postnatal class, your midwife can teach you exercises that you can do at home. In any case, talk to your doctor or midwife before you start exercising again. This is especially true for abdominal exercises, strength training and running.
Special pelvic floor training
In certain cases you can ask your doctor to prescribe additional pelvic floor training as physiotherapy after a postnatal class. This is recommended, for example, if you have back pain or if you have bladder problems after childbirth and lose urine uncontrollably. Physiotherapy is also useful if the connective tissue in your abdominal cavity is so weakened that you are having problems due to a lowering of the uterus or bladder. Such problems of prolapse can be treated with special training, which is exactly adapted to you and your body and during which you are individually supervised by a physiotherapist.
Caesarean Section
If you gave birth via c-section, there are a few extra things to keep in mind. For one thing, you shouldn't start postnatal exercises until a little later. Unless your doctor says otherwise, you can start about twelve weeks after birth. Simple postpartum gymnastics exercises are allowed until then. You shouldn't do any exercises that work your abs, though. Your midwife can show you exercises that are also possible after a caesarean section. If your caesarean wound has healed well after about twelve weeks and your doctor has no reservations, then you can attend a normal postnatal class. If you experience pain during training or certain exercises, it is better to skip them.
Costs
Most health insurances cover the costs for at least ten hours of postnatal gymnastics and other postnatal classes. As a rule, the prerequisite for this is that you start the course by the fourth month after giving birth and complete it at the latest before the ninth month thereafter.
34127 Kassel
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
Waldweg 9
37073 Göttingen
- Postpartum training
- Postpartum care
- Gynecological treatment
Kreuzstr.32 32
37581 Bad Gandersheim
- Postpartum training
- Postpartum care
31848 Bad Münder am Deister
- Postpartum training
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
Dietrich-Bonhoeffer-Straße 1a
38300 Wolfenbüttel
- Postpartum training
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum training
Hillenwiese 15
38124 Braunschweig
- Postpartum training
- Postpartum care
Heiligenröder Straße 70
34266 Niestetal
- Postpartum training
Dr.-Frössel-Allee 1
37412 Herzberg am Harz
- Postpartum training
- Postpartum training
Theodor-Heuss-Straße 15
34260 Kaufungen
- Postpartum training
Robert-Koch-Straße 40
37075 Göttingen
- Postpartum training
- Gynecological treatment
34134 Kassel
- Postpartum training
- Postpartum training
- Postpartum care
Über der Esebeeke
37079 Göttingen
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum training
- Postpartum care
Forster Weg 34
37603 Holzminden
- Postpartum training
- Postpartum training
Herkulesstraße 34
34119 Kassel
- Postpartum training
Dietrich-Bonhoeffer-Straße 1a
38300 Wolfenbüttel
- Postpartum training
- Postpartum care
Bahnhofstraße 40
34369 Hofgeismar
- Postpartum training
Methfesselstraße 4
37581 Bad Gandersheim
- Postpartum training
- Postpartum training
- Postpartum care
37083 Göttingen
- Postpartum care
- Postpartum care
Kasernenstraße 23
38106 Braunschweig
- Postpartum care
- Postpartum care
38162 Cremlingen
- Postpartum care
37154 Northeim
- Postpartum care
- Postpartum care
Nikolausberger Weg 20
37081 Göttingen
- Postpartum care
- Postpartum care
37130 Gleichen
- Postpartum care
- Postpartum care
37077 Göttingen
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
37586 Dassel-Hilwartshausen
- Postpartum care
Humboldtstraße 8
37073 Göttingen
- Postpartum care
- Gynecological treatment
- Postpartum care
13086 Berlin
- Postpartum care
63179 Hausen
- Postpartum care
- Postpartum care
Harzburger Strasse 8
38304 Wolfenbüttel
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
37181 Hardegsen
- Postpartum care
37073 Göttingen
- Postpartum care
37085 Göttingen
- Postpartum care
- Postpartum care
38126 Braunschweig
- Postpartum care
- Postpartum care
- Postpartum care
37127 Dransfeld
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
37077 Göttingen
- Postpartum care
- Postpartum care
34121 Kassel
- Postpartum care
- Postpartum care
- Postpartum care
34355 Staufenberg (Niedersachsen)
- Postpartum care
- Postpartum care
Neuer Weg 51c
38302 Wolfenbüttel
- Postpartum care
- Postpartum care
- Postpartum care
37520 Osterode am Harz
- Postpartum care
- Postpartum care
Waldweg 9
37073 Göttingen
- Postpartum care
- Gynecological treatment
Liebenauer Straße 1
34369 Hofgeismar
- Postpartum care
37539 Bad Grund (Harz)
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
- Gynecological treatment
- Postpartum care
- Postpartum care
Brandaustraße 10
34127 Kassel
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
- Postpartum care
37130 Gleichen
- Postpartum care
- Postpartum care
- Postpartum care
Rosenwall 2
38300 Wolfenbüttel
- Postpartum care
- Gynecological treatment
- Postpartum care
Neue Straße 24
37581 Bad Gandersheim
- Postpartum care
- Gynecological treatment
37073 Göttingen
- Postpartum care
51491 Overath
- Postpartum care
- Postpartum care
Nikolausberger Weg 20
37073 Göttingen
- Postpartum care
- Gynecological treatment
- Postpartum care
- Postpartum care
Auguststraße 7
26121 Oldenburg
- Postpartum care
- Postpartum care
- Postpartum care
- Gynecological treatment
Am Steinsgraben 19
37085 Göttingen
- Postpartum care
- Gynecological treatment
Unterstr. 26
37697 Lauenförde
- Postpartum care
- Postpartum care
37130 Gleichen
- Postpartum care
- Postpartum care
- Postpartum care
37574 Einbeck
- Postpartum care
- Postpartum care
73104 Börtlingen
- Postpartum care
- Postpartum care
- Postpartum care
Hennebergstraße 18a
37077 Göttingen
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Westertorstraße 7
37115 Duderstadt
- Gynecological treatment
Baunsbergstraße 43
34131 Kassel
- Gynecological treatment
Mittelstraße 2
34379 Calden
- Gynecological treatment
Bahnhofstraße 4
38300 Wolfenbüttel
- Gynecological treatment
- Gynecological treatment
Berliner Straße 36
34253 Lohfelden
- Gynecological treatment
Bahnhofstraße 2
37520 Osterode am Harz
- Gynecological treatment
- Gynecological treatment
Am Bahnhof 1a
37520 Osterode am Harz
- Gynecological treatment
Auf der Höhe 2
37574 Einbeck
- Gynecological treatment
- Gynecological treatment
Wilhelmshöher Allee 129
34121 Kassel
- Gynecological treatment
Goethestraße 47
34119 Kassel
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Mühlenstraße 12
34359 Reinhardshagen
- Gynecological treatment
- Gynecological treatment
Weender Straße 57
37081 Göttingen
- Gynecological treatment
Postplatz 3
37431 Bad Lauterberg im Harz
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
In den Blumentriften 17
38226 Salzgitter-Lebenstedt
- Gynecological treatment
Rabbethgestraße 15
37574 Einbeck
- Gynecological treatment
Holländische Straße 84
34127 Kassel
- Gynecological treatment
Landgraf-Karl-Straße 1
34131 Kassel
- Gynecological treatment
Am kleinen Ofenberg 1
34466 Wolfhagen
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Osterstraße 51
31785 Hameln
- Gynecological treatment
Bahnhofstraße 28
37115 Duderstadt
- Gynecological treatment
- Gynecological treatment
Brandenburger Straße 6
34131 Kassel
- Gynecological treatment
- Gynecological treatment
Friedländer Weg 51
37085 Göttingen
- Gynecological treatment
- Gynecological treatment
Dr. Frössel-Allee 1
37412 Herzberg am Harz
- Gynecological treatment
Friedrich-Ebert-Straße 159-161
34119 Kassel
- Gynecological treatment
- Gynecological treatment
Friedrich-Ebert-Straße 159-161
34119 Kassel
- Gynecological treatment
Gartenstraße 15
37671 Höxter
- Gynecological treatment
Rathausplatz 6
34246 Vellmar
- Gynecological treatment
Wolfhager Straße 398
34128 Kassel
- Gynecological treatment
Leipziger Straße 164
34123 Kassel
- Gynecological treatment
Gesundbrunnen 3
37079 Göttingen
- Gynecological treatment
- Gynecological treatment
Forster Weg 34
37603 Holzminden
- Gynecological treatment
Garnisonsgalerie 2
34369 Hofgeismar
- Gynecological treatment
Obere Straße 54
37603 Holzminden
- Gynecological treatment
Marktstraße 6
34225 Baunatal
- Gynecological treatment
Garde-du-Corps-Straße 7
34117 Kassel
- Gynecological treatment
Bruchstraße 1
34233 Fuldatal
- Gynecological treatment
Mühlenstraße 26
37154 Northeim
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Wallstraße 1
37154 Northeim
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Groner Straße 23
37073 Göttingen
- Gynecological treatment
Clausthaler Straße 9
37539 Bad Grund (Harz)
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Grimsehlstraße 8a
37574 Einbeck
- Gynecological treatment
An der Stadthalle 9
34225 Baunatal
- Gynecological treatment
Frankfurter Straße 309
34134 Kassel
- Gynecological treatment
Albert-Schweitzer-Weg 1
37154 Northeim
- Gynecological treatment
Kleiner Zimmerhof 10
38300 Wolfenbüttel
- Gynecological treatment
- Gynecological treatment
Lange Straße 53
34253 Lohfelden
- Gynecological treatment
Wilhelmstraße 26
34346 Hann. Münden
- Gynecological treatment
Leipziger Straße 268
34260 Kaufungen
- Gynecological treatment
- Gynecological treatment
Am Mühlentor 15
37619 Bodenwerder
- Gynecological treatment
Bohlweg 24
38259 Salzgitter-Bad
- Gynecological treatment
Forster Weg 34
37603 Holzminden
- Gynecological treatment
Junkernstraße 14
37412 Herzberg am Harz
- Gynecological treatment
Burgstraße 32
34346 Hann. Münden
- Gynecological treatment
- Gynecological treatment
Kölnische Straße 5
34117 Kassel
- Gynecological treatment
Unter dem Kiekenstein 29
37603 Holzminden
- Gynecological treatment
Erleweg 14
34317 Habichtswald
- Gynecological treatment
Poststraße 10
34225 Baunatal
- Gynecological treatment
Leonhardstraße 62
38102 Braunschweig
- Gynecological treatment
Friedrich-Ebert-Straße 27
34117 Kassel
- Gynecological treatment
- Gynecological treatment
Eisenschmiede 20
34125 Kassel
- Gynecological treatment
- Gynecological treatment
Wilhelmshöher Allee 311
34131 Kassel
- Gynecological treatment
- Gynecological treatment
- Gynecological treatment
Hindenburgstraße 26
37154 Northeim
- Gynecological treatment
Landgraf-Karl-Straße 68
34131 Kassel
- Gynecological treatment
37339 Breitenworbis
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
Schulweg 3
38173 Sickte
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
Mönchebergstraße 41-43
34125 Kassel
- Postpartum care
- Postpartum training
Hinter den Höfen 1
34317 Habichtswald
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
99768 Harztor
- Postpartum care
- Postpartum training
Birkenkopfstraße 28
34132 Kassel
- Postpartum care
- Postpartum training
Hinter den Höfen 1
34317 Habichtswald
- Postpartum care
- Postpartum training
Braunschweiger Straße 15
38518 Gifhorn
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
- Postpartum care
- Postpartum training
Hirschler Weg 15
38678 Clausthal Zellerfeld
- Postpartum care
- Postpartum training