Bub & Me Physiotherapy

28/04/2025

We love getting to know so many women during their pregnancy journey and it's such a joy when we get to see those same mamas return to our postnatal classes, baby in tow!

Regular exercise offers wide-ranging physical and mental health benefits—something especially important in the postnatal period. After giving birth, core and pelvic floor strength combined with gentle movement and gradual return to physical activity can support recovery, boost mood, and improve energy levels.

This week on the blog we do a deeper dive into some of the benefits postnatal aquatic classes. Enjoy the read! https://www.bubandme.com.au/blog/the-importance-of-postnatal-exercise-why-aquatic-classes-can-make-a-difference

30/01/2025

We’re sure you’ve been getting plenty of "New Year, New You" messages. After all, January tends to be a time for resolutions and hopes for the new year. While this message can inspire some women, for so many of us it just feels a bit overwhelming. For most people a change in behaviour takes many small consistent steps over a longer period of time.

If you’re going to make one promise to yourself this year, why not decide to find some more ways to move. The scientific research is very conclusive that regular exercise has extensive physical and mental benefits. The recommendations are to be physically active on most, preferably all days of the week, including strength and aerobic exercise in your week. But your daily movement doesn’t necessarily have to be structured. Do activities you love with people you love—that could be a favourite walk with a good friend or a family trip to the pool—all movement counts!

We know there is also a lot of confusion about what exercise is ok during pregnancy, so we wrote a blog on ‘Exercise and Fitness During Pregnancy: What’s Safe and Effective?’

https://www.bubandme.com.au/blog/exercise-and-fitness-during-pregnancy-whats-safe-and-effective
We hope you find it helpful!

06/11/2024

During pregnancy your body changes shape, you gain weight and your centre of gravity changes with your growing belly. You are also flooded with pregnancy hormones that cause systemic (this means it affects your whole body) laxity in your ligaments.

As a result, you have less stability around the pelvis.

But you want and need stability. So in an attempt to improve the stability around your hips and pelvis, you get an increase in tension in your glutes (buttock muscles) and the TFL/ITB (muscles down the side of your hip/thigh).

The increase in tension in these supporting muscles end up compressing the hip.

When you lie on your side in bed you are then further compressing the hip, resulting in pain.

Releasing the muscles around the hips and pelvis with a spikey ball can help to release your glutes. You can do this on the ground in the first trimester and after that you can do so by leaning against the wall with ball between wall and buttocks. Also roll out your ITBs (side of your thighs) and stretch your hips, glutes, legs and lower back.

25/10/2024

I know there is still confusion about what exercise is safe during pregnancy so I just wanted to share some of the current available research over the coming weeks.

In a 2021 study by NY Ghandali et al they looked at the effect of an 8-week Pilates program during pregnancy. 110 first time pregnant women participated. They were assigned into two random groups, either doing Pilates or no exercise.

The results of the study showed that Pilates exercise during pregnancy significantly reduces the labor pain intensity, length of the active phase and second stage of labor and increases maternal satisfaction of the labor process. The mean whole length of labor was shorter in Pilates exercise group.

And this was just doing Pilates for 8-weeks! Imagine if you did it your whole pregnancy.

We base all our face to face and online classes around Pilates, functional strength and mobility.

So book in for a class with Bub & Me Physio or get in touch to find out more
https://www.bubandme.com.au/

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24/10/2024

For optimal results from attending our prenatal and postnatal classes we recommend that you attend classes 2-3 times a week.

BUT we know that’s not always feasible, which is why we’re offering all our in-person participants a 50% discount on the Online Prenatal or Postnatal Program.

This program complements your face-to-face classes perfectly—think of it as your at-home “homework.” All you need is a mat or towel and a resistance band, which we can provide.

Utilising the online program alongside your in-person classes could be the game-changer you need to achieve your desired outcomes. Contact us at Bub & me Physio for the code to access your discount.

www.bubandme.com.au

24/10/2024

If you’re struggling to sleep well during your pregnancy, you’re not alone. For many women, sleep can be elusive during pregnancy (don’t we know it!).

Physical discomfort, hormonal changes, and the mix of excitement and anxiety about becoming a new mother contribute to various sleep issues.

In fact, the National Sleep Foundation's 1998 Women and Sleep poll found that 78% of women reported more disturbed sleep during pregnancy than at any other time of their lives!

So head to our blog at www.Bub&Me.com.au to get some great tips on how to get a better nights sleep X

23/10/2024

21/10/2024

lIn a 2023 systematic review and meta-analysis by Amal Yaseen Zaman, he looked at Obstetric, maternal, and neonatal outcomes after Pilates exercise during pregnancy.

13 studies were included with a total number of 719 pregnant women. The analysis showed that the Pilates group was significantly more likely to deliver vaginally than the control group. Women in the Pilates group were significantly lower than the control group to have Cesarean delivery. Moreover, women who performed Pilates were less likely to gain weight during pregnancy than women in the control group.

So many good outcomes from moving, mobilising, breathing and staying strong during pregnancy.

We run Pilates-based prenatal classes with a sprinkle of functional strength and a dash of specific mobility work. All classes are instructed by women's focused physiotherapists.

Come and join us at Bub&Me Physio for a prenatal class! www.bubandme.com.au

10/07/2024

Looking after your back when you're caring for a baby is so important, because your body has undergone so much change and you are rebuilding your own strength postpartum.

Stand or sit tall, especially when you are feeding. Imagine a string attached to the top of your head pulling upwards, gently lengthening your spine.

Tuck your chin down to bring your neck into a neutral position.

Avoid slouching. Keep your lower back in a neutral position. Try not to flatten or exaggerate the natural curve.

Make sure that you are adequately supported when feeding your baby, as you will spend a lot of time doing this, especially in the early months. Sit in a comfortable chair. Use pillows to support your back and under your arms where you are resting your baby.

When picking up your baby from a bassinet, pram, floor etc bend at your knees, keep your back straight, feet hip-width apart and hold your baby close to your body.

Get up and move about regularly.

Use lumbar support when sitting and in the car.

Stretch and open through your chest to combat the extended periods of time spent leaning forward.

Take some time for yourself and start or recommence strengthening. Our pre and postnatal programs are a great way to do this!
https://www.bubandme.com.au/online-classes

03/07/2024

Reducing hip pain can be a game changer for getting a good night's sleep, so here are a few key tips

1. See a women's health physio

2. Release the muscles around the hips and pelvis with a spikey ball to release your glutes. You can do so by leaning against the wall with ball between wall and buttocks.

3. Adjust your sleeping position to find a more comfortable way to sleep. You can have a pillow under/ supporting your belly and ¼ turn forwards, taking some of the pressure off your hip or have a pillow behind your back/pelvis and ¼ turn backwards so you take the pressure off your hip (but you are not lying on your back). Also consider using a softer mattress top or egg shell foam mattress

4. Work on improving your pelvic and hip stability by strengthening your core and glutes. Our Online Strong Mama Program, is the perfect way to do this. It’s never too early or late to start!

https://www.bubandme.com.au/online-classes

28/06/2024

We all know that exercise and movement is good for our mood, strength, sleep and resilience, but it's also effective at controlling blood sugar levels and gestational diabetes in pregnancy.

I hate to share the scary statistics but women with a history of gestational diabetes have an 8–10‐fold higher risk of developing type 2 diabetes and a 2‐fold higher risk of developing cardiovascular disease compared with women without prior gestational diabetes.

A 2024 randomised controlled trial published in the Archives of Gynecology and Obstetrics looked at the effect of a physiotherapy supervised exercise program or a home exercise program for pregnant women. They found that while all the women who exercised had improvements in their blood glucose control, there was significantly better outcomes in the physiotherapist supervised group.

So a big shout out to all our pregnant mamas who are working hard to do all the things as well as find time to regularly attend our physio-led exercise classes 💕

If you can't make it to class then check out out online program, full of exercise and education videos to guide you through your pregnancy, week by week, and you have access to all our expertise via email throughout your pregnancy.
https://www.bubandme.com.au/prenatal-landing-page

11/04/2024

Prenatal & Postnatal Exercise Classes Canberra Based, Women Focused Physiotherapists.