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Postnatal Exercise Class

Postnatal Exercise Class in Katong, Singapore

Embracing Motherhood

Struggling to find time for exercise or unsure about what to do? Whether you’re just starting your fitness journey or well along the path, Embrace provides two types of physio-led group classes to support you in embracing your best motherhood journey yet.

Embrace Foundations:
This class is great for women looking to connect to their foundations – the inner core (diaphragm, pelvic floor and back/abdominal wall muscles). You could be early postnatal looking to ease into things or a woman who would like to do postpartum recovery right!

This class incorporates mat based Pilates, light weights, resistance bands or body weight challenge and use of small props. Take this time to look after your body, return to exercise safely and feel good about it!

Embrace Motherhood:
This class is ideal for women that need more of a challenge to meet the daily demands of motherhood by incorporating a combination of weights, kettlebells, TRX, reformer or mat based Pilates.

This class aims at challenging your core muscles and promoting awareness of your pelvic floor, getting them ready for more complex movements and returning to impact such as HIIT or running. Exercises are designed to build specific strength and control for running/impact, to help prevent injuries and improve your performance for mummies who would like more of a challenge!

These classes are great for women who want to do postpartum the right way.

You will find these classes ideal in

  • Challenging your core- building upon what you’ve learnt about your body during your pre-class/postnatal assessment.
  • Support your recovery from issues such as prolapse, incontinence, back pain and diastasis recti
  • Ease tension in your upper back after all the feeding and carrying baby or long hours at the desk
  • Whole body conditioning- prepare yourself to tackle the daily challenges of motherhood with confidence

Program Details

  • Class Duration: 45 minutes
  • When:
    Tuesday 9:30-10:45am
    Thursday evening 5:15-6:00pm
  • Cost:
    $75 per class ad hoc
    $300 for a package of 5 classes (6 week validity)
    $600 for a package of 10 classes (3 month validity)
  • Group size: limited to 5 participants, minimum 3 to run class
  • Bring: hydration and grip socks (can be purchased at the clinic)
  • Essential: must be a client of the clinic to attend or book in for your pre- class assessment here.
  • Payment: Attendance is on a prepaid basis. You may PAYNOW UEN: 201901836M (Embrace Physiotherapy) or you may come by the clinic and pay via our credit card facilities (MasterCard, Visa or AMEX accepted).
  • Insurance: As these classes are physiotherapist-led, you may be able to claim on insurance- reach out to your insurance broker to see if this is an option for you.

Class FAQs

To ensure classes cater to YOUR body and are working towards YOUR goals it is a prerequisite that interested clients undergo an initial assessment with one of our Physiotherapists prior to commencing classes. This assessment includes going through relevant medical and/or injury history, vaginal exam or a real time ultrasound scan of your core and pelvic floor (it’s how we can help you activate correctly), assessment of your movement patterns and any problem areas, goal setting and tailored exercise advice.

If you have any questions regarding this initial consultation, please don’t hesitate to get in touch via email or by calling the clinic on 9780 7274.

At the moment, all attendees must directly contact the clinic via whatsapp or email to express interest or book into classes. If you are new to embrace, please book in for an exercise class initial assessment first.

After your account has been established you may book your class attendance online via the make an appointment button.

You may choose to book as many weeks in advance as per the pack purchased or you can book as you go (please be aware some classes fill up so it is advisable to book your spot in advance).

You must prepay for the classes via PAYNOW UEN: 201901836M (Embrace Physiotherapy) or you may come by the clinic and pay via MasterCard or Visa.

Unused credits are not refundable.

If you have purchased a pack during pregnancy then go on to have your baby, you are able to carry the classes over for use after the birth of your baby. We can put it on hold for you until you are ready to resume.

All classes are pelvic floor safe, however our postnatal classes start from 6 weeks postnatal and after you’ve undergone your physiotherapy postnatal assessment.

Whilst exercise has been proven to be beneficial to both mum and bub during uncomplicated pregnancies, there are some women who should not. You can read our blog here to learn more if this applies to you. This will also be determined during your initial assessment.

Nobody likes getting ready for a zoom meeting, only for it to be rescheduled last minute…. A 24-hours cancellation policy applies. The cost equivalent to the session will be forfeited if you do not give 24 hours’ notice. If you can’t make it, please do let us know as early as possible so that we can offer it to clients on the waitlist or reschedule you to another session in the same week.

A water bottle, towel and grip socks (can be purchased at the clinic- check out the funky styles on offer).

Our classes are run by a Physiotherapist. Please check with your insurance provider as these classes may be covered under your physiotherapy allocation.

We are happy to work with you to set up a class especially for your group at a time that suits. Class size will need to be capped at 4 and all attendees must attend an initial assessment at the clinic prior to commencing. Email us at help@embracephysio.sg for more info!

Unfortunately, you are still required to attend an initial assessment with Embrace so we can make sure that you get the most out of the class.

5 Star Google Reviews
At Embrace, we commit to the highest standards to create purposeful journeys with our patients.

I recommend Embrace for women to get help on their pelvic health. Preet is warm, funny and gives excellent advice - no question is too silly. Suhana is friendly and reminds me of my appointments. Thanks, Embrace, for caring for women's health!

Khatim Hamidon Avatar Khatim Hamidon
January 13, 2023

Highly recommend Embrace Physiotheraphy and special mention to Brenda, who has been most patient and kind to guide me through my post natal recovery. The sessions have been most helpful!

wendy goh Avatar wendy goh
January 7, 2022

I saw Preet for prenatal checks and birth prep work, she was awesome and provided me with guidance through my pregnancy journey. I saw her post birth to have a thorough check and to help get my pelvic health back on track! The clinic environment is lovely and the front desk team Nor and Denise were always welcoming and helpful. Highly recommend for anyone needing women’s health physiotherapy.

Maheen Gul Avatar Maheen Gul
March 6, 2024

Embrace life with physiotherapy today.

Physiotherapy may be able to help you with how you’re feeling. Whenever you’re ready, our physiotherapists will be here to empower you in your journey.