Everton Park Sports & Spinal Physiotherapy | Women's Health physiotherapy | Prenatal | Everton Park | Everton Park Sports & Spinal Physiotherapy Centre
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Prenatal Care Class Series

This series is designed to educate and empower women to have the healthiest pregnancy they can, and to make informed choices that are best for themselves, their baby and their family.

It entails 7 x 60 minute sessions held monthly, covering many aspects of pregnancy (see detailed session info below)

Register your interest via the form below or contact us. Read on for more information.

  • The series starts from your second trimester (around 13 weeks)
  • Gives you prenatal education and information early on for a healthier pregnancy
  • Designed for all pregnant women, and you can start at any stage
  • You are able to make up any missed classes if you’re sick, unable to attend or join the classes further along in your pregnancy
  • It is designed to compliment the hospital antenatal classes that are usually attended later on in pregnancy
  • Health fund rebates apply with applicable physio cover – you do not need obstetrics cover to claim on your private health fund
  • We strive to create a community environment over the course of 7 months with participant input, and an interactive and relaxed atmosphere
  • Classes include take-home info sheets, handouts and activities at each session

Session info

Click on the session title to view more info for each session.

Posture

Posture, biomechanical & physiological changes to the body

(attend when approx. 13-16 weeks pregnant)

This session covers the physical changes you will go through during your pregnancy. By addressing these changes early, we can help you minimise or avoid the usual aches and pains that tend to go along with pregnancy like low back pain, sciatica, and neck and shoulder issues.

Content includes –

  • Postural alignment
  • Pelvic floor and how it is affected by pregnancy
  • Postural changes in pregnancy
  • Common musculoskeletal issues and how to combat them
  • Myths and misconceptions – why you don’t just have to put up with some of these issues
  • Postural and stability exercises (including take-home exercise programs)
  • Introduction into getting back into light exercise after the first trimester, and in preparation for the next session on exercise during pregnancy
  • Signs and symptoms requiring attention – when to seek help from your physio, doc, trainer etc.

Exercise

Safe exercise during pregnancy

(attend when approx. 17-20 weeks pregnant)

Following on from the Posture session after establishing good postural alignment and stability, this session goes through how to exercise safely throughout your pregnancy, and how it will benefit both you and baby. You will learn which exercise types are best, what should be avoided, and how to find the balance between adequate rest and adequate activity that you need individually.

Content includes –

  • Recap on previous session on posture, etc so you can ask any questions that may have come up, or provide us with any feedback
  • Safe exercise guidelines and contraindications
  • Benefits of both cardio and resistance exercise for both mother and baby
  • Myths and misconceptions about exercising when pregnant
  • Conditions to be aware of and watch out for

Signs and symptoms requiring attention – when to seek help from your physio, doc, trainer etc.

Nutrition

Healthy prenatal nutrition

(attend when approx. 21-24 weeks pregnant)

Following on from the Exercise session, this session discusses how to eat well for both you and your baby during your pregnancy. It also covers increased energy demands on your body both during pregnancy and breastfeeding, to make sure you can be as healthy and energetic as possible during this special time.

Content includes –

  • Recap on previous session on exercise so you can ask any questions that may have come up, or provide us with any feedback
  • Safe & unsafe foods during pregnancy
  • Healthy weight gain range
  • Optimum foods & nutrients for pregnancy & breastfeeding
  • Nutrition in conjunction with exercise during pregnancy, making sure you are adequately fueling your body
  • Cravings and pika
  • Signs and symptoms requiring attention – when to seek help from a dietitian, doc, etc.
  • Food making activity
  • Recipes to take home

Self Care & Baby Care

Self care during & after pregnancy, & baby care basics

(attend when approx. 25-28 weeks pregnant)

Following on from the Nutrition session, this session goes through ways to look after yourself during your pregnancy and into the postpartum period to help maintain your health and wellbeing, both physically and mentally.  We also go through baby care basics including some safety guidelines, and making informed choices and decisions that are right for you, your baby and family.

Content includes –

  • Self care for mum
    • Finding a healthy balance and listening to your body
    • Minimising stress and anxiety, meditation activity
    • Realistic strategies to get adequate rest
    • Postnatal hormones – what you can expect
    • Postnatal depression awareness
    • Normal healthy hormonal-driven behaviour versus warning signs for postnatal depression – when to go to your GP
  • Caring for baby
    • The concept of the 4th trimester, benefits of skin to skin
    • SIDS risks awareness
    • Safe Sleep Seven
    • Myths and misconceptions about caring for your baby
    • Trusting mother’s intuition
  • Make-and-take activity – products for you and baby using natural ingredients, including recipes to take home
  • Signs/symptoms requiring attention – when to seek help from your physio, GP, etc.

Breastfeeding

Breastfeeding information, techniques and troubleshooting

(attend when approx. 29-32 weeks pregnant)

Following on from the Self and Baby Care session, this session goes over all things to do with breastfeeding.

Content includes –

  • What is breastmilk – composition, nutrients, etc
  • Advantages of breastfeeding for both mother and baby
  • The stages of breastmilk and common issues surrounding each stage
  • Correct attachment, establishing supply
  • Breastfeeding and hormones
  • Troubleshooting common problems

Labour & Birth

Labour & birth, including active birth

(attend when approx. 33-36 weeks pregnant)

Following on from the Breastfeeding session, this session discusses labour and birth, with a focus on active labour. This session is designed to compliment the information you receive at your hospital’s prenatal classes, and to empower you to make informed choices about what is best for you in this process, and to accept when the process must deviate from your ideal plan for the safety of you and your baby.

Content includes –

  • Active labour – what is it, what does it entail
  • Relaxation techniques – breathing, partner massage, bath, shower, Swiss ball, essential oils, music, et al.
  • We will also ask you for suggestions of anything else you would like information on, or would like to go over again during session 7

Postnatal Recovery

Postnatal Recovery, Health & Wellbeing

(attend when approx. 37-40 weeks pregnant)

In this final session of our series, we will go over the physical postnatal changes you will experience right after giving birth. By learning about what your body does in this process of growing and then birthing a whole little person, you will be be able to best look after yourself after your baby has finally arrived, and understand your body’s recovery needs and postnatal abilities.

We will also go over any information you specified at the end of session 6 as content you would like recap and review.

Content includes –

  • How your body has changed immediately after birth, in particular, your pelvic floor, abdominals and therefore pelvic stability
  • How to look after your pelvic floor immediately following birth and in the early postnatal weeks while regaining its strength and endurance
  • Abdominal separation and how to care for and reduce it
  • Postural exercises to combat poor posture that often results from the physical demands of being a new mum
  • Realistic expectations, safe recommendations and guidelines for returning to daily activities and exercise postnatally
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Meet the team behind the program

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Bess Turner – Physiotherapist & Childbirth Educator

Bess has a special interest in women’s health, specifically obstetrics with the management of pain and dysfunction during pregnancy as well as maintaining prenatal and postnatal fitness with Pilates. She has completed courses in Women’s Health and Incontinence and in Childbirth Education and is a registered member of CAPEA (Childbirth and Parenting Educators of Australia).

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Rebecca Burling – Exercise Specialist

Beck is a qualified Exercise Specialist, Personal Trainer, a certified prenatal and postnatal trainer, and a certified Pilates, yoga, boxing and Zumba instructor. Beck has worked with many clients in both class and one on one settings, to help them achieve their health and fitness goals, and she has a strong focus on safe exercise prescription, core and postural stability, corrective exercise, injury prevention and rehabilitation. Beck is passionate about helping women to have a healthy pregnancy, labour, birth and beyond, by sharing her knowledge and experience to educate and empower. She is also mum to two young children.

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Fiona Gaffel – Midwife & IBCLC

Fiona has many years experience as a Registered Nurse, midwife and International Board-Certified Lactation Consultant. Most importantly, she is a mother of two beautiful children. Fiona believes in empowering mothers with compassionate, evidence-based advice that lets you achieve your best possible pregnancy and breastfeeding outcomes.

Audrey

Audrey Elford – Naturopath & Nutritionist

Audrey is Nutritionist, Naturopath and Lecturer. She has a history in private practice in Sydney and regularly traveled to Norfolk Island as a consultant Naturopath and Nutritionist. She is now lecturing in Nutrition at Torrens University and the Australian College of Natural Therapies whilst completing her post-graduate studies in Nutrition. She has a passion for teaching Nutrition with a particular interest in infant and childhood nutrition.

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Geetu Manoharan – Psychologist

Info coming soon

Register your interest for our new prenatal program!

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Young pregnant women doing exercise using a fitness ball
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Young pregnant women doing relaxation exercise using a fitness ball

For effective and affordable physiotherapy treatments, contact our clinic today.