Our founder and physio Octavia has created this fabulous six phase postnatal Pilates program to take you from early days after birth right through to back to doing all of the things you love. Returning to exercise after birth can be a challenge but whether you want to return to moving through your d...
Changes in posture during pregnancy can lead to all sorts of aches and pains. These postural changes can be reduced through keeping on top of some simples stretches. This can help reduce back pain in pregnancy, reduce pelvic girdle pain, and generally help you keep more comfortable. By Octavia Hamil...
Pelvic girdle pain can have a big impact on your life in pregnancy and sometimes eve after birth. It is something that can be helped with intervention and there is no need to suffer. Seeking early intervention can make all the difference. By Octavia Hamilton
The things current mothers might want to consider when thinking about their birth options. By Jess Welsh, Doula
In today’s world, we face a variety of challenges, obstacles and surprises in both our personal and professional lives. It can be difficult to know how to navigate these challenges, especially when we feel overwhelmed or unsure about our goals and direction. By Sophie Frances
You may have had visions and intentions of you in pregnancy, of smashing it, glowing, being the healthiest you possibly could be to ensure the baby was getting everything it needed AND MORE.. But pregnancy can take many twists and turns, there is no way of predicting how our bodies and minds will co...
“You can have the most BRILLIANT BIRTH after a hospital induction. You can have the most FANTASTIC ELECTIVE CAESAREAN. You can have an epidural and still be the goddess you deserve to be. The key is not in the choices you make, but in feeling at all times that YOU HAVE CHOICES." - Milli Hill We w...
As you may or not know as the baby in your tummy grows your abdominals muscle separate to allow for this. This is a normal phenomenon. But worth protecting. By Octavia Hamilton
What exercise can I do in pregnancy? When can I start exercising in pregnancy? Can I start exercising in my first trimester if I have never exercises before. It is an exciting time becoming pregnant, but for many this exciting news comes with a flood of questions. XENA is here to help guide you.
During birth, women often feel let down by the system or their bodies. We need to find a way to empower mothers and give them confidence in whatever situation happens. We can’t predict how your birth will go but we sure can help you prepare in the best possible way. By Octavia
It’s not always easy to find the time and space to connect with your baby in pregnancy, and before you know it, it flies by and here you are in your 3rd trimester wondering where time went! This is definitely what happened to me 2nd time round… I actually found myself forgetting I was pregnant somet...
We spend a lot of time preparing for birth. But what about those early days when the babe has arrived, and all is a blur. What if you need support then. By Octavia Hamilton
What is Matrescence? Motherhood is an amazing experience that brings women immense joy and happiness. However, this isn't always the case. The transformative journey can also be overwhelming, isolating and challenging. The physical, emotional, hormonal and social changes that come with motherhood c...
Should I be massaging my scar? Such commonly asked question. All scars need attention to heal and below I cover some simple tips on what a scar is, why you should be massaging it and when to start. I hope you find this helpful. Happy healing ! By Octavia Hamilton, Founder and Physio
By Octavia Hamilton. Back pain is a common issue in pregnancy as your posture changes. It can also be caused changes in activity levels, weight gain putting more strain through the structures and joints, poor abdominal activation and hormonal changes. Here we cover cover 10 top tips to keep the pai...
The exercises program is designed to take you through your pregnancy, starting from the very beginning. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep you interested and active. You start with two weeks ...
The next stage of your foundation pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently and to get started you need to work little and often. The program is designed to take you through your pregnancy. It is targeted at someone who has not done much ...
This exercise programme is designed to take you through your pregnancy. We have targeted it to someone who does moderate exercise and who is in no pain. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep y...
The next stage of your intermediate pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently and we are here to support you through your training needs. The program is designed to take you through your pregnancy. It is targeted at someone who does modera...
The next stage of your advanced pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently, building strength requires progressive resistance training. The program is designed to take you through your pregnancy. It is targeted at someone who is a regular ...
The program is designed to take you through your pregnancy. It is targeted at someone who is a regular exerciser and who is in no pain. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep you interested and...
Whether you plan to have a caesarean or not it is worth doing some learning and reading around it. We cant plan our births but we can prepare for them helping you make informed choices and reducing surprises. Did you know that a quarter of births are now c-sections and in some hospitals the rates ...
Movement is great for you, your baby your birth and your recovery. It can be as simple as going on a walk or doing some breathing techniques right through to training in the gym 3 days a week. Here we cover top ten reasons to keep moving in pregnancy from breath work to pain prevention.
Whether you plan to have a cesarean or not it is worth doing some learning and reading around it. We can't plan our births but we can prepare for them helping you make informed choices and reducing surprises. XENA has a range of resources to help sign post you in the right direction to helpful con...
Welcome to part two of this fabulous six phase postnatal Pilates programme to take you from early days after birth right through to back to doing all of the things you love. Returning to exercise after birth can be a challenge but whether you want to return to moving through your day easily and pa...
Looking for a face to face clinician or class? Then look no further. We are building a network of tried and tested pregnancy clinicians for you to work with. The XENA ambassadors have come through recommendations and affiliations and we believe are worth having on your radar to help you through preg...
