The Postnatal Plan
The Postnatal Plan is a multi-physio endorsed, holistic online, on demand programme.
It has been intentionally designed to provide a balance of postnatal specific, endorphin rich, appropriate-intensity, appropriate-impact, Cardio and Strength sessions coupled with all important Core & Pelvic Floor and restorative sessions to help protect and replenish and build resilience.
I will help you confidently strengthen your body to meet the physical demands that being a Mum requires, whilst helping you learn to protect your energy at the same time.
The Postnatal Plan is an easy way of accessing my expertise, in the comfort of your own home. It doesn't matter how old your children are!
If you are a Mum this membership is for you.
You will still feel all my passion and support when training with me online, as I help you navigate postnatal exercise. I will scoop you up and guide you in a respectful, competent and nurturing way; empowering and effectively rehabilitating you in the postnatal period. I will take away ‘the I don’t know where to start’ and help you know exactly where to begin.
You will be able to understand and feel when it’s right to adapt your movement and how to progress with confidence and a whole lot of why!! I guarantee you are going to know your anatomy better than ever before, as I talk you through each session move by move, breath by breath, building strength in all the right ways, in all the areas we need it as Mums, whilst leaving you feeling mentally uplifted!
Choose either a Monthly Subscription Join & Cancel Anytime
or
One-time Purchase or gift 3, 6 or 12 months access.
12 months for the price of 11.
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Cardio & Strength
You will find 4 x 30 minute, endorphin rich, real time workouts. My Cardio & Strength Sessions are all interval style and include a 5 minute warm-up and 5 minute cool down.
There are adaptations for every single move to suit your postnatal body, helping you build your strength in a way that is specific and appropriate to you. Appropriate intensity, appropriate impact. One new session replaced every month for variety. Each Cardio & Strength session has an accompanying playlist, linked in each video.
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Core & Pelvic Floor
Restoring core connection is where your postnatal recovery all begins.
In these 4 x 30 minute sessions, we learn the importance of breathwork and work through pelvic floor exercises in isolation to improve strength, endurance and tone. Core exercises to help your body adapt to the tasks being asked of it & integrate this into a circuit appropriate to your postnatal body. With consistency, my clients have reported feeling significant changes in core & pelvic floor strength after only a few weeks.
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Restorative Sessions
These sessions are not to be underestimated! Designed to be replenishing; to top you up and build your resilience. If I can help you press pause, convince you that these sessions are just as valuable as your active minutes and help you create habitual rituals for rest, I'll be very happy!
Included are restorative breathwork sessions, stretch & flow sequences, roller sequences, pelvic floor relaxations and EFT Tapping videos. Enjoy!
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Masterclass Area
In this area you will find Pelvic Floor, Squat, Lunge, Deep Core Activation, Feet & Press Up Masterclasses.
I have included these Masterclasses because they are areas which my clients commonly need more guidance around than first anticipated when returning to exercise. Here I guide you through these short videos, to help promote that mind muscle connection and get you moving optimally to meet the challenges of mum life with ease.
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Postnatal 101 Sessions
On the 1st of each month I will release a Postnatal 101 session, and guide you through a workout with a specific focus, explaining the why behind it.
We will work through movements that many of my client's find difficult to master, given the changes that have taken place during pregnancy. Practice and solidify the concepts through the course of the month, with the opportunity for you to ask me questions during Tuesday Check in the Facebook Group or send me a question over Whatsapp to gain feedback.
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FB Group & 1:1 Support
To help us feel as connected as possible, the following are in place: A closed Facebook Group: EJPT Postnatal Hub. A warm space, where you can ask me and others questions, support each other, help with accountability and get to know fellow Plan members. Look out for the weekly #Tuesdaycheck where you can post videos or photos of your movements and I can feedback.
I offer 1:1 movement based support as part of the Postnatal Plan. Whatsapp me whenever you have a more personal question.
Optional Add-onBook a 1-2-1 Assessment
Every member of The Postnatal Plan has the opportunity to book a 1-2-1 Assessment with Me.
When you purchase an assessment with me - from that moment - you have the opportunity to get THE MOST VALUABLE INSIGHTS I have learnt through my own postpartum journey, through investing in the industry's best mentorships and have realised through working with 100's of postnatal women over the last eight years.
You are you. With your own health, movement and injury history. There is no one who had the same pregnancy and the same birth experiences as you. And although I see a pattern to postnatal needs, of course you are completely unique. Physically, mentally, energetically. My assessments celebrate this and take all of that into account.
In these assessments I help you:Learn more about your postnatal body and dig-deeper into why you may be experiencing the aches, pains, limitations or the pelvic health symptoms you are - from a MOVEMENT perspective.
Know what you can be doing differently to pro-actively support your journey, get even more out of The Postnatal Plan, personalise your rehabilitation and accelerate it!!
With my creativity, insight and expertise I will give you strategies to make movement feel easier in your body, help you manage pressure and tension better (think - diastasis, leaking urine and poo and pelvic floor tension), improve physical resilience and strengthen your body.
It's going to be so validating to get a greater understanding of HOW your body is coping with the demands of Mum life, to know WHY it's compensating the way it is to deal with the stresses placed on it and it will super reassuring to have a plan of WHAT we are going to do to meet your individual needs.
This is going to be information that will not only be useful in this postpartum period, but it's going to serve you for years to come!
One Hour Assessment via Zoom or in-person - £99
FAQs
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If you are a mum, this plan is for you. The Postnatal Plan is for mums with children of all ages; not just in that immediate postnatal period - most of my members only have the headspace to start their rehabilitation once their children are at school.
It is suitable if you have pelvic floor dysfunction, diastasis recti and prolapse. Each exercise is graded to suit exactly where are physically in terms of your postnatal rehabilitation, with adaptations to help you progress as your strength builds.
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You can start The Postnatal Plan, after your GP sign off; around 6 weeks postpartum for vaginal deliveries and around 10 weeks for abdominal births.
Designed for mums with children of any age; The Postnatal Plan is here for you whenever you have the space and energy to focus on your postnatal rehabilitation, whatever the age of your child. It's never too late to start building that strength!
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You will need a yoga mat if you are not on carpet and all workouts are effective using bodyweight only. For your Cardio & Strength Sessions, I recommend starting with dumbbells of 1-2Kgs to help build that initial strength if you are new to resistance work. I encourage everyone to up those weights as your strength builds. We make use of hard-backed dining style chairs at times and a pilates ball, but a sofa cushion is the perfect substitute for that. There are some roller workouts included in The Postnatal Plan; I use a medium density foam roller.
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Your Membership is a Subscription
This is a subscription membership, billed on a monthly basis until you choose to pause or cancel your membership to The Postnatal Plan. It is very easy to pause or cancel, simply head to your membership area, click on your profile and click on "manage subscriptions". Your account and the management of it lies with the Member. Emma does not have access to pause or cancel memberships on your behalf, nor issue refunds.
Multi Physio Recommended
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Aishling Burke
"Emma has worked with many of my postpartum patients for many years and the results have been incredible. Not just focused on recovery, her programme works on restoration and regaining strength and function too.
Emma is a warm, personable and highly trained in postpartum recovery.
I never hesitate in recommending her and now with her on-demand service, time poor mums can benefit from her care and expertise in the comfort of their home.
Every women's health physiotherapist should have an Emma Jeffery to call upon."
About Aishling
Aishling is a specialist Pelvic Health and Postnatal Care Physiotherapist. Aishling is HCPC Registered and holds membership to the Association of Continence Advisors, Pelvic Obstetric and Gynaecological Physiotherapy (POGP, affiliate) and International Urogynecological Association.
Aishling is local to Tonbridge, Kent and works out of KIMS Hospital Maidstone, The Tonbridge Clinic and Nizels Hildenborough.
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Rosie Davie
"I endorse this programme because I myself got 1:1 training from Emma; seeing and feeling personally the benefits of what she preaches. It all started with me seeing online about pelvic mechanics and breathing mechanics and then seeing how much it worked in clinic with the pelvic floor in relation to post natal rehab, prolapse and stress incontinence management.
Emma manages to approach the post natal training period with such empathy, openness and movement knowledge. I know from personal experience how much she wants to understand about someone’s emotional wellbeing as physical and how this relates to the bodies movement, and that for me being a physiotherapist is rare to find with personal trainers.
She understands the breathing mechanics and how these can be compromised and changed in pregnancy and the post natal period which is so important for pelvic floor management of pressure, strength and relaxation. I wish everyone had the access to post natal training like this.
Not only will this programme help you rehab and build strength and movement back from pregnancy and childbirth it will teach you about how to self regulate and how to listen to what your body needs, this is something that I have taken from having Emma as a coach into my every day working life."
About Rosie
Rosie has a BSc (Hons) in Physiotherapy from Glasgow Caledonian University. Rosie is HCPC and CSP Registered and has been a Pelvic Floor Physiotherapist since 2016. Rosie has worked within the NHS as a Senior pelvic Health Physiotherapist treating obstetrics and urogynaecology, as well as gynaecology wards. Rosie now has her own practice in Glasgow.
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Jenny Gillespie
"I recommend Emma and The Postnatal Plan to many of my postnatal clients. It provides the perfect continuation of rehabilitation for new mums following on from their Mummy MOT assessment and early work with me as a physiotherapist.
Ideal for anyone recovering from prolapse, diastasis recti, c-section or simply regaining strength and fitness following pregnancy and birth, the postnatal plan combines functional strengthening with the principles of breathwork and effective core and pelvic floor control.
Emma is extremely knowledgeable about postnatal recovery and training and coupled with her warm empathy, I know my patients are in safe hands!"
About Jenny
Jenny is a specialist Pelvic Health Physiotherapist, registered with HCPC, a member of the Pelvic Obstetric and Gynaecological Physiotherapy (POGP) and a certified Mummy MOT practitioner.
Jenny lives and works in Tunbridge Wells with clinics at Botanica Health, Rusthall and Nizels Hildenborough and part time for the NHS as a senior pelvic health physiotherapist at Maidstone and Tunbridge Wells NHS Trust.
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