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FAQ

The program can be started once you had the postnatal GP check up which can be between 6-8 week postpartum.

For Cesarean birth I recommend to wait 12 weeks. However the Breath & Release sections alongside the C-Birth aftercare can be started at 6 weeks.

There are many online post birth programs, methods and systems out there. What is different about VONLATES?

After collecting a lot of data and feedback from the Mums I taught alongside my own study and available research papers, I developed a safe and result driven strategy.

Which put in very simple words is this:

BREATH ( using the right technique )—-RELEASE tight muscle and fascia, aim for OPTIMAL ALIGNMENT (which will be easier once released), MOBILISE underused parts in the body and then STRENGTHEN.

Then there is the Hacks and Stacks section, which is practical advice on how to bring more whole body movement into daily life`s. You can bring in more movement (s) without having to make time for exercise in addition to movement education.

Most providers offer exercise videos and food recommendations which you will also get with the VONLATES program but I believe the mind has a huge impact on the body. I was lucky to secure some amazing professionals to record guided audio meditations for birth recovery alongside information on mental wellbeing for the postpartum period.

All this makes it a holistic, comprehensive and unique program.

The Program consists of 12 modules and can (not must) be used over 12 weeks. It is important that you go with what feels right to you, go at your own pace. Each Module consists of 4 sections Release & Breath, Core & More, Hacks & Stacks and Food & Mood.  For R&B and C&M I recommend at least two session a week but as you will learn in the H&S section there are lots of little bits ( or rather moves) you can do every day without having to `make time`for exercise.

There is also a Mama Hiit class and a full length class included in the program.

It took 9 month to grow a baby so please be patient and kind to yourself ( your body attained the shape it is in depending on your whole life up until now, exercise, no exercise, too much sitting, heeled shoes, injuries or trauma both physical and emotional).  This program is not a boot camp that promises a 6 pack in 6 easy and quick steps. The body is complex and has gone through birth trauma. Every Mama is different and recovery depends on so many factors . But following the whole program and taking on the recommended fairly easy lifestyle changes, you will FEEL better after the first week and start seeing results after 3-6 weeks.

The body is a complex machine and depending on how wide the distance is between your right and left abdominal rectus muscles and much how tension there is in the connective tissue ( Linea Alba), sitting in between the two sides,  surgery might be necessary in some cases to restore optimal function. And I highly recommend to see a women health physio after every birth especially after multiple births to have thorough check up ( like an MOT).

No matter how wide or narrow the distance is, all the exercises in the program are designed to restore your core, pelvic floor and more. Learning how the body works and understanding how DR happens in the first place , making necessary (sometimes even very small )changes in your life will lead to a strong and healthy body. Even if surgery is required, the program will  strengthen the whole pelvic & core area and this can only be beneficial.

If followed as recommended you will see the gap narrowing as you are growing stronger. More importantly you are able to have a functional Diastasis Recti, meaning, even if there remains to be distance between the ABS REC muscles.

It will not have an impact on your core and pelvic floor function and strengths. I know many mums and even some with athletic bodies where the gap in the “6 pack” is clearly visible ( however with no impact on their physiological processes). I always ask my clients not to obsess with how many centimeters the distance is but to look out or to feel for signs, like hernia, pelvic organ prolapse or dysfunction , lower back pain etc. to assess the DR.

A trigger point is a small and often tender knot within a taut band of shortened muscle tissue.These muscle knots can cause pain where at the exact location or further away, in a spot that seems complete unconnected. Trigger points are responsible for a majority of all pain syndromes, especially that caused by myofascial trigger points. By using trigger point balls you will be able to use self massage/release techniques  (Release and Breath section) to treat these painful areas. Nowadays you will be able to buy many different types of trigger point balls, the ones that come with the VonLates program are very specific and safe ones. I had to make sure that every Mama uses the right type of Trigger Point balls that is why I included them in the price of the program alongside the pilates ball and resistance band. *Please note the foam roller must be bought separately and I recommend to look it up on Amazon. Make sure it has a smooth surface and is 90 cm long.

There is a special section in the program on the above with recommended modification and do’s and don’ts.

The program can be started once you had the postnatal GP check up which can be between 6-8 week postpartum.

For Cesarean birth I recommend to wait 12 weeks. However the Breath & Release sections alongside the C-Birth aftercare can be started at 6 weeks.

There are many online post birth programs, methods and systems out there. What is different about VONLATES?

After collecting a lot of data and feedback from the Mums I taught alongside my own study and available research papers, I developed a safe and result driven strategy.

Which put in very simple words is this:

BREATH ( using the right technique )—-RELEASE tight muscle and fascia, aim for OPTIMAL ALIGNMENT (which will be easier once released), MOBILISE underused parts in the body and then STRENGTHEN.

Then there is the Hacks and Stacks section, which is practical advice on how to bring more whole body movement into daily life`s. You can bring in more movement (s) without having to make time for exercise in addition to movement education.

Most providers offer exercise videos and food recommendations which you will also get with the VONLATES program but I believe the mind has a huge impact on the body. I was lucky to secure some amazing professionals to record guided audio meditations for birth recovery alongside information on mental wellbeing for the postpartum period.

All this makes it a holistic, comprehensive and unique program.

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