PhysioNatal Regain

/PhysioNatal Regain
PhysioNatal Regain2020-01-03T12:01:06+00:00

Postnatal exercise programme

Tone and flatten abdominal muscles including any separation;  rehabilitate the pelvic floor;  correct strategies for exercise to prevent and treat pelvic floor dysfunction;  achieve exercise goals and return to fitness.

This programme consists of a postnatal (Mummy MOT) physiotherapy assessment and 6 progressive exercise classes.

The comprehensive Mummy MOT assessment at Copford Physiotherapy Practice, near Colchester, involves:

  • Thorough health and birth history
  • Abdominal and pelvic floor functional assessment
  • Goal setting
  • Personalised exercise programme to practice at home and be progressed in the classes
  • Instruction in foundation exercises

During each class you will work on your individual programme under supervision; I will progress your exercises and answer any questions.

In the 2nd part of the class we exercise as a group.  This segment varies each week: it may incorporate a circuit, strength work, balance and control or sports-specific exercises, tailored to the needs of the group.

To join the classes first book your Mummy MOT assessment  .

If you would like to continue with the PhysioNatal Regain group you can book further 6 week blocks of classes.

The classes are held on Saturday mornings from 8.30-9.30 am at Copford Village Hall, Colchester, Essex.

  • Are you unhappy about your tummy after having a baby and exercise and diet isn’t helping?
  • Have you noticed your stomach bulging when you exercise?
  • Do you find you leak urine when you exercise, laugh, cough or sneeze?
  • Do you find you need to get to the toilet in a hurry and don’t always make it there in time?
  • Do you have a bulge or feeling of heaviness or pressure in the vagina?
  • Is sex painful?
  • Do you have back pain or pain in your pelvis?
  • Do you have a C-section scar which is red, painful, raised, feels tight or pulls?
  • Do you have difficulty doing – or are you avoiding – any of your usual activities because of pain, leakage or pressure?
  • Have you been told you have an abdominal separation or pelvic floor prolapse/ damage?

Then PhysioNatal Regain can help


  • The correct exercises to tone and flatten your stomach and which to avoid
  • Learn how to engage and activate your pelvic floor, how to do pelvic floor exercises correctly and how the pelvic floor works with the rest of your core.
  • Progressive exercises to help you return to fitness
  • The safe way to lift weights


  • An individual exercise programme tailored to your needs
  • Alleviate pelvic and back pain
  • Hasten recovery following the birth of your baby
  • Recover your pelvic floor
  • Alleviate stress incontinence
  • Flatten your tummy after having your baby and regain abdominal tone and function
  • Strengthen your core before returning to other forms of exercise
  • Meet other new mums and exercise together.

PhysioNatal Regain

Physiotherapy assessment plus 6 classes


“Tanya’s classes have enabled me to become pain free and start running again. Having experienced pain over a number of years due to two fractures in my spine I didn’t think this would be possible at the start.

I have been to other physiotherapists and Pilates classes but Tanya’s approach allowed me to build up my strength and confidence at my pace. Unlike other classes Tanya’s professional qualifications allow her to truly understand your personal limitations. However tired I feel going into the class I always have renewed energy when I come out.  I am now addicted!”


“I am so glad I have found Tanya, just a shame I didn’t find her when I was pregnant because she would have definitely been able to ease my pain in the later stages of pregnancy.

The course of classes have been really helpful in easing my back pain and getting back to the stage of exercising and stretching correctly. Thank you so much Tanya, I am definitely beginning to feel back to my old self prior to pregnancy.”