Postnatal recovery just got easier.

Clear, trustworthy support for postnatal recovery is hard to find. Like, really hard. We know, we’re mamas too.

That’s why we created a bite-sized online course, available via web and app.

Our aim is to support and empower you to not only fully recover from birth, but feel and function better than before.

We launch September 2020, sign up below to get updates.

Postnatal care - it’s time to rebuild your body

**Designed by mamas for mamas**

After facing their own issues with postnatal recovery, The 360 Mama team decided enough was enough.
Too many mothers struggle with long-term issues related to poor postpartum recovery, and ongoing pain or fatigue believing they are simply part and parcel of birthing their baby. It doesn’t have to be like this.
With the support of our experts you can make a quick and complete recovery from birth, feeling healthier and stronger than ever before. Ready to take on everything motherhood has for you.

**Accessible information in one place**

The 360 Mamas has two postnatal recovery programmes; one for **vaginal births** and one for **belly births**.
Each online course contains expert-led content that you can apply to your everyday life, and will help you heal from the inside out.
We know new mamas are short of time, which is why our courses are 100% online, available 24/7 and include a mixture of written and video tutorials - so you can learn at your own pace, from the comfort of your own home.

What will the online postnatal programme cover?

Nutrition

Learn how to eat to support your energy, mood, digestion and weight. Includes quick and easy tasty recipes, nutrients to include as a new mum, and our kitchen cupboard essentials.

Recovery

Massage - abdominal, C-section scar and vaginal scar tissue, pelvic floor healing, breathing, posture, prolapse advice and support, post birth sex

Rest

A calming restorative yoga class to relax tired muscles and and reset the nervous system.

Movement

A morning stretch routine to ease new mum aches and pains. Pilates to build strength to get you feeling strong and pain free avoiding injury.

What you need to know:

+ How much will it cost?

The programme you choose (either vaginal or C-section birth) costs £85. We will be offering the course at a reduced price for the first month so watch this space so you don’t miss out!

+ What content is included?

Postnatal Nutrition information. Learn how to eat for more energy and optimise digestion, what essential nutrients to include during the post partum period, recipes and our kitchen cupboard essentials
11x in-depth video workshops
Self-massage instruction and video-led demonstration to apply self-care at home for your tummy, C-section scar & Perineal scars.
How to check yourself for Diastasis (abdominal separation) after birth
Posture correction advice and demonstration, addressing common postural changes we notice in new mamas
Breath work workshop to aid pelvic floor and abdominal recovery and reduce stress and fatigue.
Core recovery exercises and guidance from Women's Health Physiotherapist to learn how to reconnect to your core safely and effectively
Demonstration and explaination of how to perform your pelvic floor exercises effectively
Exercise routine to target and strengthen your gluteal muscles after pregnancy
Morning stretch and release yoga aimed to reduce common aches and pains for new mamas
Restorative Yoga routine for calming the body and mind
Prolapse information booklet, including a signs and symptoms checklist and guidance on what to do next
Prolapse-safe exercise routine aimed to get you moving safely and strengthen key muscle groups to support a prolapse
Access to a private Facebook group for ongoing support, advice and reassurance

+ When can I start the course?

Anytime. If possible, it would be great to start during pregnancy so you start becoming familiar with the self-care principles and can creating healthy routines straight away. Our nutrition and relaxation modules can be started as soon as you have given birth whereas some of the movement and massage exercises you will need to wait until your 6 week check. However, there is plenty content you can do to relieve aches and pains from feeding and holding baby straight away. Our tips & tricks section is also filled with advice from other mamas to help get you through those first weeks.

+ How long is the course?

The course is deliberately broken down into short modules, meaning you can follow it at your own pace. We decided to make all of the content available to you as soon as you buy the course so you can pick and choose where you want to start, and personalise your postpartum journey. You will learn self-care tools that will help you for life, and all of the content will be there for you especially if and when you decide to have another baby.

+ I don’t have any childcare, how can I do the exercises?

All of the videos are bite-size in length, so you can fit around a napping baby or whilst they are entertained on a playmat. Some of the videos you can even do whilst wearing baby, so you still feel like you are doing something for yourself on the most draining of days.

+ I’ve never done yoga or Pilates before, does that matter?

Not at all. All of the routines are open level and offer variations to meet you where you are at.

+ How is this programme different from others?

This course is designed by three mums, experts in their fields who through their own journeys into motherhood saw how many mums struggle to find time for self-care, and the negative impact this had on their postpartum recovery.

This course is the only one of it’s kind that truly takes a holistic view on postpartum recovery. It’s not just focusing on pelvic floor and core - although yes we talk about this a lot - but gives you the information to create your own self-care toolkit that you will not only speed up your recovery time, but will support your health and wellbeing for years to come.