🏋️‍♀️ Not all workouts are created equal — especially for your pelvic floor.
High-impact exercises like jumping, sprinting, or heavy lifting can put extra pressure on your core and pelvic floor, sometimes leading to:
❌ Leakage or urinary incontinence
❌ Increased abdominal separation (Diastasis Recti)
❌ Pelvic floor strain or weakness
There are plenty of safe, effective alternatives that help you stay strong without the strain.
💡 At Orchard Clinic, we guide women in choosing movements that protect their core and support long-term strength — because fitness should feel good, not set you back. 🌿
12/09/2025
💡 Healing from a C-section takes time—weeks to months, not days.
From rest in the early days to rebuilding strength later on, every stage matters. 🌿
✨ The key? Go at your own pace, listen to your body, and seek guidance when you need it.
You don’t have to recover alone—support is always here for you. 💕
09/09/2025
🤔 Still noticing a postpartum belly? It could be Diastasis Recti—a common abdominal separation after pregnancy. Here’s how to do a quick self-check at home!
đź’ˇ While this can give you an idea, professional assessments can provide a clearer picture. If you suspect you have Diastasis Recti, learning the right approach can make all the difference.
Share it with a friend who might find this helpful! 💬👇
03/09/2025
Wondering if your postpartum tummy is just bloating—or Diastasis Recti (DR)?
✨ Bloating comes and goes with hormones, water retention, or digestion.
✨ DR is a lasting “pooch” from muscle separation—it won’t go away on its own.
Ever wondered why your belly still looks the same months after giving birth? It’s not just about weight—Diastasis Recti or Tummy bulge could be a factor. This common postpartum change affects many mums, and understanding it is the first step.
Recovery takes time, but knowing what’s happening to your body can help you take the right approach. Stay tuned for more related content, where we’ll explore ways to support your core recovery!
26/08/2025
🌸 Mums, this one’s for you! 🌸 You give so much every day—it’s time to give back to yourself. Whether it's movement, rest, or a little pampering, self-care helps you feel your best. 💖
What’s your favourite way to recharge? Drop it in the comments! ⬇️
21/08/2025
What does postpartum care mean to you? đź’›
Feeling strong again? Restoring your confidence? Or finally taking a little time for yourself?
At Orchard Clinic, it’s all about you — your comfort, your goals, and your journey back to feeling your best. Personalised, holistic care, every step of the way.
Because motherhood changes everything — and you deserve to feel stronger than ever.
18/08/2025
Leaks when you laugh, cough, or sneeze? It’s not just “part of getting older” — and you’re definitely not alone.
Urinary incontinence can affect women of all ages, especially after childbirth or during menopause. While it’s common, that doesn’t mean you have to live with it.
At Orchard Clinic, we offer non-invasive, personalised care to support your pelvic floor health. Whether you’re seeking better bladder control, improved sleep, or greater confidence in your daily life — we’re here for you. 💛
12/08/2025
💡 Healing from Diastasis Recti starts with gentle core exercises! No crunches—just effective moves to rebuild strength safely. Start your postpartum journey with the right support at Orchard Clinic. 💕
09/08/2025
🇸🇬 Happy National Day, Singapore!
Today, we celebrate not just our nation’s milestones, but also the incredible women who make our communities strong, compassionate, and resilient.
At Orchard Clinic, we’re reminded daily of the quiet power and care that women bring—whether navigating motherhood, menopause, or simply finding comfort in their bodies again.
✨ Here’s to building a healthier, happier Singapore together—one woman, one story, one step at a time.
07/08/2025
What does Orchard Clinic really do?
From postpartum recovery to menopause support, we help women feel strong, confident, and at ease in their bodies — no matter the stage of life.
At Orchard Clinic, we focus on core, pelvic floor, and women’s wellness with personalised, non-invasive care:
✔️ Diastasis Recti rehab
✔️ Pelvic floor strengthening
✔️ Urinary incontinence support
✔️ Menopause wellness
✔️ And more
💛 Whether it’s recovery, resilience, or renewal — we’re here to support your journey.
04/08/2025
August is National Wellness Month đź’›
But here’s a gentle reminder:
Wellness doesn’t need to look a certain way.
You don’t have to be at your fittest, strongest, or most energised to deserve care.
At Orchard Clinic, we support women through real wellness journeys.
✨ Core recovery
✨ Pelvic health
✨ Menopause support
✨ Emotional confidence
Whether you’re seeking comfort, clarity, or confidence in your body—know that we’re here when you’re ready.
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Orchard Clinic is a specialised centre for postnatal and postpartum conditions. Our treatments employ the latest medical technology with physical therapy for fast and effective solutions.
Orchard Clinic came about because we knew of women who had many issues related to a weak pelvic floor and core. Our interest deepened as we noticed the wide prevalence of such issues not only in prenatal and postpartum females but also younger and pre/post-menopause women due to stress, surgery or lifestyle.
We know that aging is inevitable, but we can minimise the effects of aging as more issues and inconveniences naturally set in. For women, this is even harder and sooner with pregnancy and childbirth.
We’re combating problems that people shy away from:
1 in 4 women aged 30-59 face urinary leakage and incontinence but do not seek help
80% of women suffer from Diastasis Recti (separation of the abdominal muscles) but see this as a normal part of being a mother
1 in 5 women suffer from Pelvic Girdle Pain (symphysis p***c syndrome) which often causes pain in the lower back, hip and perineum
We noticed that the treatment solutions available out there were always either surgery, or traditional methods that may take a long time to see an effect.
Our method is medically-backed for a highly effective type of conservative treatment. And we are excited to bring this to the public.
It’s natural to want fast and effective results, and we’re happy to offer that to achieve healthier, pain-free lifestyles. We look forward to helping every woman make independent and informed decisions for their body and life — With Confidence.
