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Hello mommies, are you ready to hear about how important pelvic floor courses are for you post-birth?!

During pregnancy and childbirth, our bodies undergo significant transformations and exertions. After delivery, it is essential to provide our bodies with support to recover and regain fitness. Postpartum/postnatal exercise classes are crucial in helping you feel like your pre-pregnancy self and establish the foundation for long-term physical strength and a strong body core. These classes help you to support pelvic organs (prevent prolapse of the rectum, vagina, or uterus), maintain urinary and fecal continence, help sexual function, and are a great way to promote your well-being and help you get to know other mums.

My name is Viola and I am the founder of miofit here in Düsseldorf. I am a mother to a wonderful daughter and was born in the US. I moved to Düsseldorf when I turned five, my father is Japanese and my mother is German. Over the last decade, I have been promoting health in various ways. During my parental leave (Elternzeit), I became a certified fitness instructor for mothers and pregnant women and completed the course “Rückbildungs-Experte” (expert in postnatal exercise). The participants of my last postnatal exercise course rated the course 9.5/10 and would all recommend it to their friends. ?

So while of course, I would love to see you in one of my upcoming classes, I also wanted to provide you with an entire view of some of the best options you have around the city when it comes to pelvic floor exercise courses.

Still pregnant and planning your to-do list for giving birth in Düsseldorf? You’ll find all you need in this Life in Düsseldorf Birth Prep Checklist (we have an intro guide written by a doula too). We also share tips on your birthing centre options and the best birth prep classes.

Here are some of the best pelvic floor exercise courses/Rückbildungskurse in Düsseldorf:

 

miofit

miofit is the only provider in the region that offers postnatal exercise classes in English and in person. In addition, miofit places a strong emphasis on networking, including exclusive events for the whole family. Outdoor fitness courses are also available for pregnant women and mothers with their babies. miofit offers a holistic health perspective on postpartum exercise (Rückbildung) including nutrition, pelvic floor exercises, sustainable everyday movements with baby, strength exercises for the whole body (not only core exercises), fascia exercises, etc.

  • Language: English or German
  • Duration: 8 x 90 min – 12 hours
  • Address: Rethelstr. 33, 40237 Düsseldorf (Studio Mattenfest)
  • Price: 149€ (currently, the price needs to be paid privately, but latest by 2024 the classes will be subsidized by German health insurance)

 

Frohnatur

Frohnatur offers in-depth programs for women during the full stage of pregnancy and even after childbirth. They also offer personal training sessions as well as other various classes.

  • Language: German
  • Duration: 4 x 60 or 8 x 60 min – 4-8h
  • Address: Neusser Str. 72, 40219 Düsseldorf
  • Price: 75€ or 150€ (subsidized by health insurance)

 

Geburtshaus 

Geburtshaus in Düsseldorf is famous, especially among mums who want to give birth in an intimate and natural environment with the help of experienced midwives. At Geburtshaus, they cover topics on pregnancy, childbirth, and the first years of life with children.

  • Language: German
  • Duration: 8 x 75-85 min – 10-11 hours
  • Address: Achenbachstr. 56a, 40237 Düsseldorf
  • Price: Subsidized by health insurance

 

herz & sinn

herz & sinn offers courses from the start of parenthood all the way through to the toddler years. They also offer sports courses for mums and interactive play courses for babies and toddlers.

  • Language: German
  • Duration: 8 x 60 min – 8 hours
  • Address: Frankenstraße 9a, 40476 Düsseldorf
  • Price: 165€ (subsidized by health insurance)

 

Düssel-Mami

Düssel-Mami offers a wide range of courses including acupuncture for pregnant women, childbirth preparation, baby classes, workshops, therapeutic massages, postpartum recovery, and a variety of other fitness courses.

  • Language: German
  • Duration: 8 x 60 or 8 x 75 min = 8-10 hours
  • Address: Grafenberger Allee 368, 40235 Düsseldorf
  • Price: 120€

 

Youpila

Youpila is a successfully run franchise in both Düsseldorf and Hamburg. They offer Barre workouts, as well as many other pre- and postnatal sports programs.

  • Language: German
  • Duration: 6 x 60 or 8 x 60 min = 8-10 hours
  • Address: Jülicher Straße 14, 40477 Düsseldorf
  • Price: 99€/135€

 

Hospitals in Düsseldorf

Hospitals like UKD in Bilk or EVK in Unterbilk also offer pelvic floor courses, all of which are subsidized by German health insurance providers. If you’re living close to a hospital that offers pelvic floor courses, this might be a great way to meet other local mamas in your area.

 

Educational Organizations

There are local education organizations around Düsseldorf as well, like ASG or Kaiserswerther Diakonie, which also offer postpartum courses to help get you back in shape. Of course, they also offer hundreds of other courses not related to parenting or birth which you might also find interesting too.

 

Midwives & Physiotherapists 

Why not ask your midwife which pelvic floor course they would recommend? Who knows, you might even get lucky and find one that offers their own courses as well. To get you started though, here are a few examples of midwives and midwife practices in Düsseldorf which offer Rückbildungkurse:

There are also physiotherapists like Antje Schütz who also offer post-birth pelvic floor courses in German too. You can also visit a pelvic floor specialist like Birte Wilmking in Düsseldorf (who speaks English) for additional support.

Overall, postnatal exercise classes are important for both physical and mental health after childbirth. It can help new mothers to recover from the physical strain of pregnancy and childbirth. By the way, it is recommended to attend these classes approximately 6 weeks after vaginal birth and 8 weeks after cesarean section. Physical sports activities should start SLOWLY and AFTER completing a postnatal exercise class.

If you have any questions, please do not hesitate to contact me.

Viola
superMAMAfitness – miofit (join us on Instagram)
Pre-and Postnatal Fitness Instructor
B.Sc. European Public Health, M.Sc. Health Food Innovation Management

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