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Why You Need a Prenatal Massage

Posted May 24, 2024 by BellyStrongMom 620 0 0

There are few things that change the body so much as pregnancy, and a lot of these changes affect the musculoskeletal system. That is, our muscles, joints and nerves. There

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The warmer weather is on its way, and it’s time to shed layers in more ways than one! This workout will help lose fat, boost metabolism and get you toned as we head into summer ☀️ Try it now on the Belly Strong Fit Club YouTube channel (link in bio)

#summerbody #summerbodygoals #summerbodyready☀️ #onlineworkout #homeworkout #losefat #burnfat #loseweight #boostmetabolism #fitness #womensfitnessmotivation #womensfitness #fitnessinspiration #fitnessmotivation #fitmama #fitmom #fitmomsofinstagram #fullbodyworkout #dumbbellworkout #bellystrong #bellystrongfitclub
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The warmer weather is on its way, and it’s time to shed layers in more ways than one! This workout will help lose fat, boost metabolism and get you toned as we head into summer ☀️ Try it now on the Belly Strong Fit Club YouTube channel (link in bio) #summerbody #summerbodygoals #summerbodyready☀️ #onlineworkout #homeworkout #losefat #burnfat #loseweight #boostmetabolism #fitness #womensfitnessmotivation #womensfitness #fitnessinspiration #fitnessmotivation #fitmama #fitmom #fitmomsofinstagram #fullbodyworkout #dumbbellworkout #bellystrong #bellystrongfitclub
4 days ago
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1/10
Who does the whole ‘standing on one leg while brushing your teeth’ thing? Now that’s a great way to make something a habit, but how do we step it up? 

We make functional improvements by challenging the system. And when we talk about balance, a simple way to push it more is to add instability. By introducing an unstable surface in the form of a rolled towel, we’re pushing the systems that control our balance to do more. It’s a simple yet effective way to progress most single leg exercises. Why not try it in your next workout? 

#balance #balanceexercise #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #prlvicphysio #prehab #rehabilitation #preventinjury #bellystrong
bellystrongmom
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Who does the whole ‘standing on one leg while brushing your teeth’ thing? Now that’s a great way to make something a habit, but how do we step it up? We make functional improvements by challenging the system. And when we talk about balance, a simple way to push it more is to add instability. By introducing an unstable surface in the form of a rolled towel, we’re pushing the systems that control our balance to do more. It’s a simple yet effective way to progress most single leg exercises. Why not try it in your next workout? #balance #balanceexercise #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #prlvicphysio #prehab #rehabilitation #preventinjury #bellystrong
1 week ago
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2/10
It’s amazing what you can do with just 2 paper plates! Controlling the slide also requires a lot more precision from your muscles, and so makes for an even more intense workout. You’ll find it live on the Belly Strong Fit Club YouTube channel along with all our other workouts (Link in bio)

#fullbodyworkout #abworkout #abexercise #coreworkout #corestrength #fitness #womensfitnessmotivation #fitnessjourney #fitnessaddict #fitmama #fitmom #fitmomsofinstagram #loseweight #burnfat #boostmetabolism #onlineworkout #personaltrainer #getfit #belllystrongfitclub
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It’s amazing what you can do with just 2 paper plates! Controlling the slide also requires a lot more precision from your muscles, and so makes for an even more intense workout. You’ll find it live on the Belly Strong Fit Club YouTube channel along with all our other workouts (Link in bio) #fullbodyworkout #abworkout #abexercise #coreworkout #corestrength #fitness #womensfitnessmotivation #fitnessjourney #fitnessaddict #fitmama #fitmom #fitmomsofinstagram #loseweight #burnfat #boostmetabolism #onlineworkout #personaltrainer #getfit #belllystrongfitclub
2 weeks ago
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3/10
I absolutely LOVE a psoas/hip flexor release for back pain. The psoas muscle attaches to all of the vertebrae in the lower back so has an effect on spinal position. It also has connections with the diaphragm and contributes to core strength. Additionally, because it sits in close proximity the nerves which run from the spine to the leg, it can also have implications for nerve issues like sciatica.

With this ball release we’re basically trying to massage the muscle belly of the psoas and surrounding connective tissue. I’d start with gentle pressure for just a few minutes at a time (do check with your physio first if you have any major injuries), but try it and see if it doesn’t make a difference to your pain and movement! 

#psoas #psoasrelease #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #pelvicphysio #pelvicpt #chiro #backpain #womensfitness #fitmoms #fitmama #fitmomsofig #foamrolling #stretch #yoga #bellystrong
bellystrongmom
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I absolutely LOVE a psoas/hip flexor release for back pain. The psoas muscle attaches to all of the vertebrae in the lower back so has an effect on spinal position. It also has connections with the diaphragm and contributes to core strength. Additionally, because it sits in close proximity the nerves which run from the spine to the leg, it can also have implications for nerve issues like sciatica. With this ball release we’re basically trying to massage the muscle belly of the psoas and surrounding connective tissue. I’d start with gentle pressure for just a few minutes at a time (do check with your physio first if you have any major injuries), but try it and see if it doesn’t make a difference to your pain and movement! #psoas #psoasrelease #physio #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #pelvicphysio #pelvicpt #chiro #backpain #womensfitness #fitmoms #fitmama #fitmomsofig #foamrolling #stretch #yoga #bellystrong
2 weeks ago
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4/10
This week’s dumbbell workout has some non-standard moves to keep things interesting; and it’s also another ‘choose your own playlist’ routine. Put on a banger and let’s go!

#dumbbellworkout #onlineworkouts #freeworkout #fullbodyworkouts #fullbodyworkout #tonemuscle #getfit #loseweight #burnfat #boostmetabolism #fitness #fitnessmotivation #fitneasinspiration #womensfitness #womenshealth #fitmama #fitmom #fitmoms #fitmomsinspire #fitmomsofinstagram #personaltrainer #bellystrong #bellystrongfitclub
bellystrongmom
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This week’s dumbbell workout has some non-standard moves to keep things interesting; and it’s also another ‘choose your own playlist’ routine. Put on a banger and let’s go! #dumbbellworkout #onlineworkouts #freeworkout #fullbodyworkouts #fullbodyworkout #tonemuscle #getfit #loseweight #burnfat #boostmetabolism #fitness #fitnessmotivation #fitneasinspiration #womensfitness #womenshealth #fitmama #fitmom #fitmoms #fitmomsinspire #fitmomsofinstagram #personaltrainer #bellystrong #bellystrongfitclub
3 weeks ago
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5/10
Running is often the easy go-to to lose weight and get fit after delivery, but it takes a LOT of strength and control to run well; and the postpartum phase usually comes with a lot of weakness that we need to build up. 

The usual recommendation is to wait at least 12 weeks before attempting to run after giving birth; but I usually see this taking longer. And that’s because your core, pelvic floor and general musculature need time and gradual loading to get their strength back after pregnancy. 

These are a few exercises you should be able to do comfortably before attempting to run. And hopefully all of your recovery work gets you to the point where you can do them well. There are some others, but this can be a good start. 

Please don’t just jump into running! I’ve seen so many injuries from this! You WILL get back, and you’ll do it well IF you progress wisely. 

For more info about what it takes to get back into running postpartum, check out our ‘How Soon Can I Start Running After Giving Birth’ video on the Belly Strong Pregnancy & Postpartum YouTube channel (link in bio). We also have a full Return to Running Guide to take the guess work out of it (link also in bio). Happy running!

#running #runningtechnique #postpartumfitness #postnatalworkout #postnatalexercise #postpartumworkout #postpartumrecovery #womensfitness #fitness #fitmama #fitmomsofinstagram #fitmomsofig #pelvicphysio #pelvicpt #womensworkout #momoftwo #getfıt #injurypreventiontraining #bellystrong
bellystrongmom
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Running is often the easy go-to to lose weight and get fit after delivery, but it takes a LOT of strength and control to run well; and the postpartum phase usually comes with a lot of weakness that we need to build up. The usual recommendation is to wait at least 12 weeks before attempting to run after giving birth; but I usually see this taking longer. And that’s because your core, pelvic floor and general musculature need time and gradual loading to get their strength back after pregnancy. These are a few exercises you should be able to do comfortably before attempting to run. And hopefully all of your recovery work gets you to the point where you can do them well. There are some others, but this can be a good start. Please don’t just jump into running! I’ve seen so many injuries from this! You WILL get back, and you’ll do it well IF you progress wisely. For more info about what it takes to get back into running postpartum, check out our ‘How Soon Can I Start Running After Giving Birth’ video on the Belly Strong Pregnancy & Postpartum YouTube channel (link in bio). We also have a full Return to Running Guide to take the guess work out of it (link also in bio). Happy running! #running #runningtechnique #postpartumfitness #postnatalworkout #postnatalexercise #postpartumworkout #postpartumrecovery #womensfitness #fitness #fitmama #fitmomsofinstagram #fitmomsofig #pelvicphysio #pelvicpt #womensworkout #momoftwo #getfıt #injurypreventiontraining #bellystrong
3 weeks ago
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6/10
You know the feeling that rises up in you when your favourite banger comes on during a good workout? Who doesn’t love that?

I know we all have varying tastes in music so I’ve created a music-free workout that’ll let you choose your own playlist. You’ll find it on the Belly Strong Fit Club channel (link in bio). Enjoy! 

#fullbodyworkouts #onlineworkout #homeworkout #noequipment #norepeat #loseweịght #burnfat #burncalories #fitness #fitnessmotivation #fitnessinspiration #womensfitness #fitmomsofig #fitmomsofinstagram #fitmama #fitmom #getfıt #hiit #hiitworkout #intervalworkout #bellystrong #bellystrongfitclub
bellystrongmom
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You know the feeling that rises up in you when your favourite banger comes on during a good workout? Who doesn’t love that? I know we all have varying tastes in music so I’ve created a music-free workout that’ll let you choose your own playlist. You’ll find it on the Belly Strong Fit Club channel (link in bio). Enjoy! #fullbodyworkouts #onlineworkout #homeworkout #noequipment #norepeat #loseweịght #burnfat #burncalories #fitness #fitnessmotivation #fitnessinspiration #womensfitness #fitmomsofig #fitmomsofinstagram #fitmama #fitmom #getfıt #hiit #hiitworkout #intervalworkout #bellystrong #bellystrongfitclub
4 weeks ago
View on Instagram |
7/10
I had a really good question about what to do for persistent sacroiliac joint pain, which is something I’ve also had my fair share of. Like most injuries, it can be multifaceted and different structures could be the primary driver in different people with the same sort of pain.

These few exercises target a lot of the muscles/structures that insert in and around the pelvis, that also have an effect on load through the SI joint. We’re talking glutes, adductors, abdominals, thoracolumbar fascia and back extensors. Try to include these in your routine 2-3 times a week and see if it makes a difference over time. 

For the lunges specifically, you could do whichever movement feels better - pushing the feet away, or pulling them together.

Now these exercises are great for strengthening and stability, but may not be appropriate if you’re still dealing with a lot of pain or it’s very irritable. There are a few releases for SI pain on the Belly Strong Pregnancy & Postpartum YouTube channel that I might try first; I’ll put the link in my bio. 
 
#sacroiliacpain #sijoint #sijointdysfunction #physio #physiotherapy #physicaltherapy #pelvicphysio #pelvicpt #coreworkout #gluteworkout #spd #pelvicgirdlepain #bellystrong
bellystrongmom
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I had a really good question about what to do for persistent sacroiliac joint pain, which is something I’ve also had my fair share of. Like most injuries, it can be multifaceted and different structures could be the primary driver in different people with the same sort of pain. These few exercises target a lot of the muscles/structures that insert in and around the pelvis, that also have an effect on load through the SI joint. We’re talking glutes, adductors, abdominals, thoracolumbar fascia and back extensors. Try to include these in your routine 2-3 times a week and see if it makes a difference over time. For the lunges specifically, you could do whichever movement feels better - pushing the feet away, or pulling them together. Now these exercises are great for strengthening and stability, but may not be appropriate if you’re still dealing with a lot of pain or it’s very irritable. There are a few releases for SI pain on the Belly Strong Pregnancy & Postpartum YouTube channel that I might try first; I’ll put the link in my bio. #sacroiliacpain #sijoint #sijointdysfunction #physio #physiotherapy #physicaltherapy #pelvicphysio #pelvicpt #coreworkout #gluteworkout #spd #pelvicgirdlepain #bellystrong
4 weeks ago
View on Instagram |
8/10
Rather than just rings and beeps, I’ve got a fully instructed workout this time around. I can almost guarantee that you’ll have something new to take away from this; and at least one tip to carry forward into any other workouts. See it on the Belly Strong Fit Club channel now (link in bio)

#fullbodyworkouts #onlineworkout #fitness #fitnessmotivation #fitnessinspiration #fitmomsofinstagram #fitmoms #fitmama #fitmum #tonemuscle #loseweight #physicaltherapist #pilates #personaltrainer #personaltraining #getfıt #getstrong #bellystrong #bellystrongfitclub
bellystrongmom
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Rather than just rings and beeps, I’ve got a fully instructed workout this time around. I can almost guarantee that you’ll have something new to take away from this; and at least one tip to carry forward into any other workouts. See it on the Belly Strong Fit Club channel now (link in bio) #fullbodyworkouts #onlineworkout #fitness #fitnessmotivation #fitnessinspiration #fitmomsofinstagram #fitmoms #fitmama #fitmum #tonemuscle #loseweight #physicaltherapist #pilates #personaltrainer #personaltraining #getfıt #getstrong #bellystrong #bellystrongfitclub
1 month ago
View on Instagram |
9/10
I struggled majorly with SPD through both pregnancies; never really recovered fully after the first, and it took about 18 months after the second to really feel like I’d gotten rid of it completely. 

There are a few muscles groups that usually feed into something like PGP, and my weak link was my adductors. Just no strength at all! After I incorporated a lot of the above into my routine, I could feel a huge difference. 

Some other things I usually look at include pelvic alignment, glute strength, breathing restrictions, pelvic floor strength and tension, abdominal coordination, and shoulder girdle stability. It’s all connected so the key to healing can be different for everyone. 

If you’ve been plagued with this persistent pelvic girdle pain, I’d highly recommend seeing a pelvic physiotherapist for some input. Feel free to DM me for more details or head over to the Belly Strong website for more info (link in bio)

#pelvicgirdlepain #spd #symphysispubisdysfunction #pelvicpain #pregnancy #pregnancyjourney #pregnancyfitness #prenatalworkout #prenatalfitness #postpartum #postnatalfitness #postpartumworkout #fitmoms #fitmama #fitmomsofinstagram #fitmom #womensfitness #pelvicphysio #pelvicpt #pelvicphysicaltherapy #physio #physicaltherapist #bellystrong
bellystrongmom
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I struggled majorly with SPD through both pregnancies; never really recovered fully after the first, and it took about 18 months after the second to really feel like I’d gotten rid of it completely. There are a few muscles groups that usually feed into something like PGP, and my weak link was my adductors. Just no strength at all! After I incorporated a lot of the above into my routine, I could feel a huge difference. Some other things I usually look at include pelvic alignment, glute strength, breathing restrictions, pelvic floor strength and tension, abdominal coordination, and shoulder girdle stability. It’s all connected so the key to healing can be different for everyone. If you’ve been plagued with this persistent pelvic girdle pain, I’d highly recommend seeing a pelvic physiotherapist for some input. Feel free to DM me for more details or head over to the Belly Strong website for more info (link in bio) #pelvicgirdlepain #spd #symphysispubisdysfunction #pelvicpain #pregnancy #pregnancyjourney #pregnancyfitness #prenatalworkout #prenatalfitness #postpartum #postnatalfitness #postpartumworkout #fitmoms #fitmama #fitmomsofinstagram #fitmom #womensfitness #pelvicphysio #pelvicpt #pelvicphysicaltherapy #physio #physicaltherapist #bellystrong
1 month ago
View on Instagram |
10/10
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