Post-natal Nordic walking course

As a pelvic health physiotherapist, I understand the importance of a safe, gradual return to physical activity. Nordic walking is the perfect exercise for new mums because it’s low impact, works both your upper and lower body and is done outdoors in the fresh air in a group setting. Plus, your baby can join you for every session! I’m excited to combine my knowledge of pelvic health and Nordic walking to offer a tailored post-natal programme designed to support your physical and mental well-being during this important time.

This is 6-week post-natal Nordic walking course for women who are at least 6 weeks post-natal (Babies need to be over 3.2kg for the baby carriers). The course will run once a week for six consecutive weeks, providing a supportive environment to aid your recovery.

Each session will include:

• A 1-hour Nordic walking session, with poles provided
  
• A new topic each week to help with your postnatal recovery
  
• Handouts to reinforce key information and advice
• Weekly access to my pelvic health physiotherapy expertise
  

Each session will include a warm-up, the walk itself, time to focus on techniques or exercises and a cool-down. You’ll also have the opportunity to ask questions and chat with me about your recovery. There will also be a group WhatsApp for communication throughout the course.

Topics we will cover:

• Nordic walking technique
• Pelvic floor education
• Posture awareness and specific exercises to help
• Core strengthening and support with recovery from diastasis recti
  
• Full-body strengthening exercises
• Improving your cardiovascular endurance and return to running/ other sports

Pre-course requirements:
Before you start the course, you’ll need to complete the following:

• Physical Activity Readiness Questionnaire (PAR-Q)
  
• Pelvic floor screening questionnaire
• A personal questionnaire (asking about your delivery, previous activity level and goals) This is so I can provide personalised advice and support throughout the course and help you achieve your goals!

After the course there will be a weekly post-natal Nordic walking class you will be able to attend for ongoing support. These walks will vary in location so we can explore different areas of Norwich together.

If you have any questions or need further information, don’t hesitate to get in touch.

COURSE DATES:

29.04.2025
06.05.2025
13.05.2025
20.05.2025
27.05.2025
03.06.2025