Getting back in shape

Your baby has arrived and after the first few weeks of finding your rhythm as a new (or expanded) family, you might find yourself thinking about gently getting back in shape, inside and out!

Below you can find out more about:

Postnatal physiotherapy

Between 4 to 6 weeks after the birth, many women start postnatal physiotherapy sessions, whether individually or in a group. The aim of these sessions is to work on strengthening the pelvic floor and abdominal muscles, and gently get you back into shape. You can bring your baby along to postnatal physiotherapy session and some physiotherapists even organise a babysitter for group classes.

Individual sessions are partially reimbursed by the mutuelle, while group classes are not.

If you continue to have issues caused by a weak pelvic floor (e.g. leaking urine when you sneeze, laugh etc), it is also possible to have internal pelvic floor therapy, where a small probe is used to help work the muscles. See below for information on how many physiotherapy sessions you are entitled to.

Find a physiotherapist

Do I need a prescription?

If you are covered by a mutuelle/ziekenfonds, your gynaecologist can write a prescription for perinatal physiotherapy so that part of the cost can be reimbursed.

The basic prescription of 9 sessions of perinatal physiotherapy can be used before and/or after the birth.

In addition to this, each calendar year it is possible to have a total of 18 sessions for a specific reason (i.e. two additional prescriptions of 9 sessions each) and so, any extra sessions you need can be taken under the umbrella of ‘pelvic floor re-education’.

Postnatal yoga

Postnatal yoga is a gentle way to get back in shape after birth, re-strengthening your core and working on your pelvic floor and back muscles. Your baby is usually welcome to come along until he/she is crawling and some classes even do interactive mother-baby postures.

See the village directory for a list of English-speaking / English-friendly postnatal yoga classes and teachers.

Postnatal exercise classes

  • Beatriz Romo’s SuperMums postnatal training program is composed of soft gym exercises, ideal to recover your shape and figure faster after giving birth, with the help of Low Pressure Fitness and hypopressive exercises, as well as aerobic and toning up. You can bring your baby along to these classes.
  • Aspria’s Fit Mums programme includes Fit Mums Strollers and Fit Mums Pilates. You can bring your baby along to these classes.

See the village directory for more details.

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