RECLAIM YOUR STRENGTH: 6-Week Postnatal Programme for Optimal Recovery and Fitness

Start date: January 2026

This bespoke six-week postnatal programme is your ultimate guide to regaining strength and confidence after childbirth. Designed and led by our top professionals in the postnatal field, it offers a comprehensive approach to your recovery and return to exercise, ensuring safe and effective results.

Created for women who are at least six weeks postpartum and have had either a C-section or a vaginal birth, it can be undertaken at any time thereafter, throughout all stages of motherhood. With only four spots available, this one-of-a-kind, specialised programme offers a truly personalised experience tailored to you.

This programme is for you if you have recently had a baby, or had a baby years ago but are still experiencing:

  • Diastasis recti (abdominal separation)

  • Urinary incontinence

  • Pelvic organ prolapse 

  • ​Pelvic Pain

  • Lower Back Pain

  • Dyspareunia (painful sex)

“I took part in the postnatal course earlier this year after the birth of my second child and couldn’t recommend it more highly. It was transformative—not just in helping me prioritise my own recovery, but also in reframing my approach to exercise long-term. I’m now focusing on slower, full-body strengthening and feel all the stronger for it. The team leading the course were incredibly knowledgeable and able to adapt exercises to everyone’s individual needs, making them truly effective. I wish I could give all mums this experience!” - Olivia

What will you learn?

During this 6-week course at OM in Dalston, Hackney, East London (E8), you will learn both theoretical and practical techniques designed to optimise the health of the pelvic floor and abdominal muscles. You will be taught how to correctly use intra-abdominal pressure during daily movements and physical activities to prevent injuries. The programme’s carefully structured exercises and education aim to address and prevent issues such as urinary incontinence, prolapse, diastasis recti, back pain, and pelvic pain.

Throughout the course, you will work on posture correction, breathing re-education, intra-abdominal pressure control, self-therapy using myofascial tools, and strengthening of the core and pelvic floor. Each session combines education with guided practice so you can deeply understand the “why” behind each technique and safely apply it during any physical activity in the future.

Important: This is not a typical fitness class you might attend in a gym or local studio.

What’s included? 

Your programme includes two 1:1 pelvic health physiotherapy appointments — one at the beginning and one at the end of the course — to assess your pelvic health, guide your personalised recovery plan, monitor your progress, and refine your results.

You will also attend four weekly group classes on Fridays (starting 30th January) that focus on restoring core and pelvic floor strength, improving posture, and building long-term resilience.

Programme Schedule

Week 1 - 1:1 pelvic health physiotherapy initial consultation and treatment with Karolina Krzaczek-Kubacka or Courtney Hall (book HERE)

Week 2 - 5 - four consecutive Fridays (Max. 4 Participants), led by Anna Godek

Time: 5:00–6:30 pm

Each weekly class is divided into two parts:

  • 20–30 minutes of theory
    Presented with visuals and clear explanations to help you understand breathing mechanics, posture, and pelvic floor function at a deeper level.

  • 60 minutes of practical exercises
    Applying the concepts from the educational section through guided movement, breathwork, and technique practice.

    Session 1 (30.01.26) Assessments on posture, breathing, and intra-abdominal control
    Session 2 (06.02.26) Breathing exercises focusing on improving inhalation, rib cage expansion, and pelvic floor relaxation
    Session 3 (13.02.26) Breathing exercises focusing on strengthening deep core muscles and the pelvic floor
    Session 4 (20.02.26) Application of learned techniques during physical activities

Week 6 - 1:1 pelvic health physiotherapy final consultation and treatment with your leading pelvic health physiotherapist

Additional Support

  • You will receive a home training programme after each class.

  • Supporting materials (PDFs with exercises and illustrations) will help you continue your practice independently.

  • Each group class will be live-streamed for those unable to attend in person, and recordings will be available to the entire group afterward.

About programme leaders

The group classes at OM in Dalston, Hackney, East London, E8 will be led by Anna Godek, a movement specialist with over 20 years of experience in exercise coaching and manual therapy. Anna is the creator of the Core Restoring Program and brings unparalleled perinatal and postnatal rehabilitation expertise to this bespoke course.

Pelvic Health Physiotherapy sessions will be provided by Courtney Hall and Karolina Krzaczek, senior pelvic health physiotherapists at OM in Dalston, Hackney, East London, E8, ensuring top-level care and expert guidance throughout the programme. Read about them HERE

Cost: £425 

Included in the price:

  • 2 x 1:1 physio sessions (up to 1 hr each)

  • 4 x group classes (1.5 hrs each)

  • supporting materials

  • email support during the programme

We kindly advise against bringing your baby to the group class, as those sessions require your full attention and body awareness. This time is meant for you to reconnect with yourself in a quiet and uninterrupted manner.

All sessions will take place at OM Hackney, Studio 3, 450 Kingsland Road, Dalston, London, E8 4AE.

To book email: info@om-therapy.com

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