Women’s Health — all lessons
Anatomy and Physiology
Pelvic floor anatomyUnderstanding the menstrual cyclePhysiological changes before and after pregnancyLife-Stage and Hormonal Conditions
MenopauseOsteoporosisPCOSThyroid disordersHormonal imbalance: what exercise can and cannot doExercise guidelines: step-by-step prescriptionPrenatal Exercise
Contraindications and precautions of prenatal exercisePrenatal exercise prescriptionFirst trimester: strengthening and stretchingSecond trimester: strengthening and stretchingThird trimester: strengthening and stretchingPostnatal Exercise
Postnatal evaluation and abdominal rehabilitationBenefits of postnatal exercise for mother and childPostnatal risks and contraindicationsC-section: post-op management and precautionsPostnatal exercise prescriptionPostnatal exercise prescription
Prescribing exercise from birth to one year — staged progression, pelvic floor training, strength, return to running and adjusting for sleep and feeding.
Learning objectives
- Plan staged postnatal progression
- Integrate pelvic floor and strength training
- Apply return-to-running guidance
- Adjust for sleep, feeding and life demands
Before this lesson
Why this matters
A staged plan helps new mothers return to the activities they enjoy safely.
Stages
| Stage | Timing (approx.) | Focus |
|---|---|---|
| 1. Recovery | 0–6 weeks | Walking, breathing, pelvic floor [woodley2020] |
| 2. Foundations | 6–12 weeks | Bodyweight strength, low-impact cardio |
| 3. Strength | 12+ weeks | Progressive resistance, carries |
| 4. Impact | ~12+ weeks after assessment | Running progression [goom2019] |
Return-to-running checks (examples)
Walking 30 min, single-leg balance and squat, jogging on the spot, hops and bounds — all without leaking, heaviness or pain [goom2019].
Life adjustments
Short sessions, home workouts, flexible intensity. Aim to gradually return to 150 min/week moderate activity [acog2020]. Exercise also supports mood [poyatos2017].
Common mistakes and misconceptions
Case study
A runner follows the staged plan, passes return-to-running tests at 14 weeks, and builds to 5 km by 20 weeks without symptoms.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Postnatal exercise prescription
pelvic-health physiotherapists and women’s health clinicians (search)
You will understand: postnatal exercise prescription
Why: Clinician-led content; verify the specific video.
Exercise guidelines explained
professional bodies (search, e.g. ACOG, CSEP, RCOG)
You will understand: current guideline recommendations
Why: Clinician-led content; verify the specific video.
Knowledge check
Knowledge check · 0/5
1. A sensible first stage after birth is…
2. Before returning to running, many guidelines suggest tests such as…
3. Sleep deprivation should lead to…
4. For breastfeeding comfort, mothers can…
5. Postnatal activity guidelines recommend gradually returning to…
Short-answer & application questions
- Design a 12-month postnatal plan.
- Run a return-to-running readiness test.
- Adjust a session for a sleep-deprived client.
Key takeaways
- Progress in stages: recovery → foundations → strength → impact and higher intensity.
- Daily pelvic floor training supports recovery.
- Return to running typically from ~12 weeks after load and impact tests.
- Adjust for sleep deprivation and feeding.
Connected topics
C-section: post-op management and precautions
womens healthBenefits of postnatal exercise for mother and child
prehab rehabRole of criteria-based progressions
References
- Goom T, Donnelly G, Brockwell E (2019). Returning to running postnatal — guidelines for medical, health and fitness professionals managing this population. Independent clinical guideline (published online). Guideline check pending
- American College of Obstetricians and Gynecologists (2020). Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion No. 804. Obstetrics & Gynecology, 135(4):e178–e188. Guideline check pending
- Woodley SJ, Lawrenson P, Boyle R, et al. (2020). Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews, CD007471. Systematic review check pending
- Poyatos-León R, García-Hermoso A, Sanabria-Martínez G, et al. (2017). Effects of exercise-based interventions on postpartum depression: a meta-analysis of randomized controlled trials. Birth, 44(3):200–208. Meta-analysis check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.