Fourth Trimester Programme

A programme dedicated to supporting a new Mum during early days and weeks. Reconnect with your core, correct pregnancy posture and manage Motherhood movements.

Mother Holding Baby


Your personalised programme to help you reconnect with your body during the initial 12 weeks after having a baby. This can involve a range of services to suit your needs from appropriate group exercise classes with other Mums where you can bring your baby along too, to 121 sessions focusing on gentle exercise to bring you back in tune with your core and posture, and nutrition guidance to support healing and return to more intense exercise.

What's involved in the FOURTH TRIMESTER Programme?

The FOURTH TRIMESTER Programme is a specific combination of services to suit brand new Mum's (whether it's your 1st baby or 2nd or 3rd+). Make some time for yourself to reconnect with your body, core and pelvic floor. Build your foundations, strengthen from the inside out and learn ways to improve your posture and manage the physical and emotional demands of new Motherhood. If you had a c-section, then my C-Section Programme will be more suitable for you.


Following completion of the relevant health screening form, you can book on the services which form the Fourth Trimester Programme.


Below is a list of the services included within the FOURTH TRIMESTER Programme including some optional services which you may like to consider to include within your postnatal rehab and recovery.


Fourth Trimester Programme

Postnatal Health Check

This postnatal health check is all about YOU. It involves an in-depth assessment on muscle imbalances which can contribute to postnatal aches pains, and dysfunction, posture, core and pelvic floor functioning, c-section scar assessment (if relevant), nutrition to support healing and some non-judgemental emotional support following the birth of your baby. You will also receive comprehensive information on postnatal healing nutrition which will impact on both your physical and emotional healing and also a programme of exercises you can do from home. This check does not include any interval pelvic floor assessment, although I can refer you to a local pelvic floor physiotherapist should this be recommended.

Postnatal Massage

My postnatal massage offering reduces aches and pains associated with your new role as Mum. Extended periods of time sitting feeding and new repetitive movements related to caring for your new baby can commonly lead to back, shoulder and neck pain. Postnatal massage also helps to induce relaxation and provide you with an opportunity for some much needed 'me-time' to improve emotional as well as physical wellbeing. 

Core & Floor (4 or 5 week course)

A specialist Pilates mat-based group class for a healthier and stronger core and pelvic floor focusing on rebalancing the core muscles, mobility, and flexibility. Perfect for ALL women who want to feel stronger from the inside and for those wanting to reconnect gently and effectively with their core. This is a highly recommended class for women who have recently had a baby who feel a bit disconnected from their body and core. Suitable from 6 weeks postnatal.


PROGRAMME COST: £89 (or £93 if a 5 week Core & Floor course)

Saving 10% compared to if you booked the services separately. 

Optional Services which compliment the Fourth Trimester Programme

Cardio Core

A core and pelvic floor conscious cardio conditioning group class to improve posture, strengthen the core, pelvic floor and glutes and improve fitness and stamina. Suitable for all women, particularly for women returning to exercise after having a baby or women who would like to take part in a core and pelvic floor friendly fitness class. Suitable from 6 weeks postnatal.

Stretch & Rest

Mobilising movement and releases to relieve tension and stress for pelvic, body and mental health. This online class is great for rebalancing the 'fight/flight' and 'rest/digest' nervous systems to positively impact on mental alertness and concentration, sleep, immunity, digestion and reduce pain, stress, tension and worry. Suitable from 2 weeks postnatal.

Restore Session

A bespoke 1 hour 1-2-1 exercise and movement session based on your postnatal needs. Exercises will aim to reconnect you with your core and pelvic floor, and improve mobility in order to reduce aches and pains associated with caring for a newborn. This will include a video of your prescribed exercises to do from home. Restore exercise therapy sessions can be undertaken online via Zoom or in person.


How do I get started on the FOURTH TRIMESTER Programme?

1. Complete the relevant Postnatal Willow Health Screening Form and purchase the Fourth Trimester Programme.

2. Book your Restore session, and Postnatal Massage treatment to start your postnatal recovery journey. At your first session, we will also discuss your screening form, specific needs and suggestions on how to move forward with your postnatal rehabilitation.

3. At an appropriate stage in your recovery, you can book on my next Core & Floor course

5. Start enjoying your programme and keep in touch with me via the Facebook Group or email to discuss any changes in your health status or needs.

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