The PABL Project

The latest block of Pilates after Baby Loss classes at The Alder Centre finished this week. Getting cards such as these always makes me a little emotional - I can't think of a more worthwhile way to use my physio skills than to support those who are so bravely finding strength both physically and mentally after loss. Thank you ladies, it's been such a privilege 🥰

If you have ever spoken to me about my work supporting postpartum recovery after loss, then you will know just how passionate I feel about making this support readily available to all those on a grief journey after baby loss. For that reason, I'm so thrilled to have been able to write this blog post for , giving a little information about the physical and emotional benefits of exercise after loss and how to start doing so when your body is postpartum.

You can read the blog post here:
https://www.tommys.org/pregnancy-information/pregnancy-news-stories/how-do-i-start-exercise-after-baby-loss

Thank you to Mim of , Hannah and Alexandra for allowing me to share quotes from their own experiences of being postpartum after loss.

This week was the last week of the block of Pilates after Baby Loss class at the Alder Centre and we celebrated both physical strength and emotional resilience gained. Well done ladies, it's been such an honour to work with you! 💪

Being postpartum is hard but being postpartum on a grief journey is something else. These wonderful mums have turned up, worked hard and supported each other emotionally along the way. It's not just about the invaluable postpartum exercise - we've shared fun laughs, deep conversation, naturally a few tears and of course some great cake!

Grief is relentless, but hope is relentless too and as always, it's been beautiful to see little glimmers of hope appearing week on week 🥰

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The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:

- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Live Pilates after Baby Loss classes, self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.

The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

⭐️ONLINE PILATES AFTER BABY LOSS CLASSES⭐️

I have been contacted many times by bereaved mums who have been unable to attend the Alder Centre classes in Liverpool but are keen for this type of support. So I am so pleased to announce that the physio-led postpartum Pilates After Baby Loss classes are going online from June.

These classes are suitable for anyone who has experienced a stillbirth, early infant loss, late miscarriage or TFMR within the last 12 months. There are only SIX spaces and to join you must be:

- at least 6+ weeks post vaginal delivery
- at least 10+ weeks post C-Section delivery
- have been told that you are safe to exercise
- have local emotional support in place should you need it during the class

The classes will be run in 6-week blocks, held on Thursdays 1:30-3:00, starting 8th June and will consist of a one hour postpartum Pilates class followed by 30 minutes of peer support. The cost for the block of 6 classes is £60, split over 2 monthly payments of £30 each.

To register your interest, or if you have any further questions, please contact me via email at [email protected]. I'm really looking forward to supporting you. 🥰

Jenni xx
Physiotherapist and founder of The PABL Project

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The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:

- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Live Pilates after Baby Loss classes, self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.

The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

It's a beautiful day and a beautiful setting for the Pilates after Baby Loss class today at The Alder Centre in Liverpool 🥰
The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:
- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.
The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

29th April to 5th May is Maternal Mental Health Awareness Week, run by

Having taught Pilates after Baby Loss classes I have seen how helpful movement and exercise can be not just for the physical body but also for the mind. And yet, on a grief journey after loss it can be hard to know how to start moving and how to exercise safely as your postpartum body recovers.

For that reason, in honour of Maternal Mental Health Awareness Week, the video content on The PABL Project website is half price all week using the coupon code MMHAW2024

I really hope it helps,

Jenni xx
The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:
- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.
The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

It is really common to feel emotionally triggered by your C-Section scar and also your tummy area after baby loss. Caring for your scar is a way that you can lovingly work in partnership with your body as you grieve. The following are ways that you can promote your scar healing after 6 weeks, even if you do not feel able to touch your scar area:

1. Movement through a scar area helps to build scar tissue that can move freely. Gentle exercise and the following stretches may help:
- Side stretches in sitting and standing
- Stand at the kitchen counter. Take your hips forward and take one or both arms up over your head to elongate through your tummy muscles
- Twisting your trunk side to side in sitting
- Roll your knees all the way over to the side in lying

2. Silicone products are an evidence-based treatment for improving raised, red scars. You can buy silicone plasters and creams online and don't need a prescription to use them.

3. You may not feel able to touch your C-Section scar but you may feel able to gently massage or rub the area through your clothing. The movement through the fabric will help to desensitise the nerve endings.

4. Becoming familiar with your scar can help to process the trauma associated with it. Only when you feel emotionally safe to do so, you could try looking at your scar from a distance in the mirror. Be reassured that the redness will fade over time.

5. Loving and connecting emotionally with this part of your body can be a helpful part of your grief journey. Try to work in partnership with your body, which is grieving and hurting too. You could try laying your hands gently over your scar area whilst working on your breathing and pelvic floor exercises or nurturing your body by working on some of the points above.

6. You will likely have a lot of emotions connected to your C-Section scar and it may be helpful to talk these through with someone else.

Once/if you feel able to touch your scar, you can add in scar massage. This helps to break down adhesions between the tissue layers and to help create mobile scar tissue.

If you want any further guidance then there is a handout in the website resources.

Jenni xx

The new block of physio-led Pilates after Baby Loss classes is starting tomorrow (Wednesday 23rd April at 1pm) at the beautiful and tranquil Alder Centre in Liverpool, UK.

These classes guide your physical recovery from pelvic floor connection through to full body rehab. The Alder Centre is the first purpose built child bereavement centre in the UK and provides gold standard bereavement care. It's a unique place and the support that you will receive there, plus the peer support from other bereaved mums, makes these classes very special.

There are a few spaces remaining and if you have experienced stillbirth or baby loss in the first 12 months postpartum then we would love to welcome you to these classes. You can contact the Alder Centre directly on 0151 252 5391 or via email at [email protected]. There is more information on the website at www.thepablproject.com
The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:
- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.
The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

If you are recovering from a C-Section after baby loss then my heart goes out to you. In this post I've put together some gentle advice and guidance for the first 6 weeks of your recovery. I hope you find it helpful.

Jenni xx
The PABL Project supports physical postpartum recovery after baby loss and offers the following, all sensitive to your loss:
- Face-to-Face: Physio-led Pilates after Baby Loss classes in Liverpool, UK
- Online: Self-paced physio-led video content on pelvic floor rehab plus a postpartum recovery programme taking you from initial core connection right through to returning to full body exercise and running
- Information: Evidence-based guidance and information on physical postpartum recovery, all free from emotionally triggering content, available on the website.
The PABL Project is endorsed by the Pelvic, Obstetric and Gynaecological Physiotherapy professional network, giving you full confidence in the content.

www.thepablproject.com
[email protected]

What else would YOU like The PABL Project to offer?

Teaching physio-led Pilates after Baby Loss classes has highlighted just how valuable support for physical postpartum recovery after baby loss is for those on a grief journey. For that reason, I'm looking to expand what I offer and I would love your input.

I have created an online questionnaire, which you can access here:

https://forms.gle/jiBGzzCkdqTkM2sT6

This is for anyone who has experienced a loss from 20 weeks onwards, including neonatal and infant loss. If your loss was earlier than 20 weeks then please email me instead at [email protected] - I still really want to hear your thoughts.

I'd really appreciate a 'share' to increase the reach of this questionnaire as much as possible, and make sure to 'follow' if you want to hear what I do with the results.

Thank you so much 🥰

Jenni xx

This week we finished off the current block of Pilates after Baby Loss classes with a Return to Running workshop using the evidence-based guidelines developed by expert physiotherapists .physio .physio and

It was wonderful to see just how much strength has been gained in the class over the last few blocks by some absolutely amazing supermums. Giving adequate time to your physical recovery can be challenging for anyone, but doing so whilst on a grief journey is something else - but also so valuable for not just physical wellbeing but for the emotional journey too. Seeing how strong everyone has become made me very proud of the group that I've had the privilege of working with.

After the class we enjoyed some well deserved homemade ginger cake made by Pete, one of the Alder Centre volunteers, who is a bereaved parent himself and runs the Cuppa and Cake drop in every week. This time to chat and share is as important as what we do in the classes and is what makes the set up at The Alder Centre so special for anyone affected by the death of a child 🥰

The PABL Project is very proud to now be endorsed by .

This is a really important recognition of the high quality and evidence-based service that I am working so hard to provide to support the postpartum recovery of those who have experienced a loss.

It's a big deal and I'm over the moon!

Here is an absolutely beautiful piece of feedback for our physio-led Pilates after Baby Loss classes at The Alder Centre in Liverpool. I'm so thankful that you found us too - being part of your journey and getting to know you has been such a privilege. I'm glad that you're ready to move forward but you'll be missed in the classes! 🥰

The impact of these classes on a grief journey is really quite mind-blowing, not just physically but emotionally too. It's amazing that we can offer them to bereaved mums in the area 💕

If you have experienced baby loss in the last 12 months and would be able to attend The Alder Centre for classes on Wednesdays between 1pm and 2pm then please get in touch, we would love to have you join us.

Today is Mother's Day and I know what a difficult and complex day that makes it for all the incredible mums that I have met through The PABL Project and The Alder Centre. You have truly taught me what defines motherhood. When I see you, the first and most visible thing that I see is a mum, and I want to acknowledge that to you today.

I'm sending you so much love xx

Today I had a wonderful meeting with bereavement midwives from the Honeysuckle Team at . I'm really looking forward to linking up so that more bereaved mums can access the Pilates After Baby Loss classes being run at The Alder Centre. We have a lot of amazing services for baby loss and child bereavement in this city and it's so great that we can join the dots and support each other to better service those who have experienced a loss. I've also been invited to visit the Honeysuckle Support Group to share what I do, which I'm looking forward to, it will be a real privilege 🥰

I meant to take some photos during my visit but only remembered after I left, I was obviously feeling focused - does anyone else do that? 🙄

Here are some of the things that I have learnt whilst working with women after baby loss:

ACKNOWLEDGE THAT POSTPARTUM IS POSTPARTUM
After baby loss it is often forgotten that a bereaved mum is still physically postpartum. Who is asking about pelvic floor function or checking for diastasis after a loss? Who is guiding bereaved mums safely back into exercise? If you work with the perinatal population then you will encounter women living through baby loss. Offer support and ensure that they feel validated in their postpartum body.

PROVIDE EMOTIONAL SAFETY
Nothing you do or say can change the situation, but what is said and done can affect how someone feels in the moment. If you are working with a bereaved mum, be mindful of emotional triggers. Don’t book their appointment at a time when babies will be in the waiting room. Don’t signpost to postnatal content full of images of new mums and babies. Approach their assessment sensitively, leaving time for emotions.

ASK THE BABY'S NAME
We often don’t talk about baby loss out of fear of causing upset, but through talking about it you are not reminding a new mum of their loss because they do not forget, not even for a moment. Instead, you are acknowledging their motherhood and that their baby lived. Ask the baby’s name and share conversation about the baby as much (or as little) as the mum would like.

KNOW THE SYMPTOMS OF GRIEF
Grief can cause physical symptoms such as exhaustion, a physical pain in the chest and brain fog. Keep your language simple and provide content to take home as retaining and recalling info is affected by grief. Keep sessions short and provide strategies such as breathwork and focused stretches to ease pain.

ENCOURAGE RECONNECTION WITH THE BODY
The trauma of baby loss is so connected with the physical body. Everything that postpartum recovery is, from breathwork to pelvic floor connection to regaining full body strength, aids an emotional reconnection with the physical self and allows a processing of the trauma held in the body. We as physiotherapists have a unique opportunity to help women gain emotional strength and to process trauma whilst gaining physical strength after baby loss.

It was week one of the physio-led Pilates after Baby Loss classes at The Alder Centre today. We did a pelvic floor workshop plus a Pilates workout focusing on postpartum recovery using the magic circles, and then we ate homemade Barra Brith with cups of tea. I get to work with the most incredible women as they support each other and gain physical strength together amidst the heartbreak of baby loss. There's something so powerful in that.

The Pilates after Baby Loss classes are held at the beautiful Alder Centre in Liverpool. They are suitable for anyone who has experienced a stillbirth or early infant loss within the last 12 months. There's more info on my profile and in my bio link. Please join us if you think it would help 💕

Firstly, and most importantly, if you're reading this because you are grieving then I am so sorry for your loss.

The Postpartum After Baby Loss (PABL) Project was created to support you in your physical postpartum recovery following baby loss. In reality it has become much more than that - loving yourself through focusing on your physical recovery can have a really positive impact on your emotional journey too.

Here are some of the ways that The PABL Project is here to help you....

PILATES AFTER BABY LOSS CLASSES - held at The Alder Centre in Liverpool, these small physio-led classes focus on your postpartum physical recovery in a safe and support space. Exercising with other loss mamas living a similar reality is proving to be really powerful for those on a grief journey.

ONLINE POSTPARTUM RECOVERY PROGRAMME - This is the Pilates After Baby Loss classes provided online as I had so many requests from loss mamas not local to Liverpool. The programme includes physio-led Pilates workouts and postpartum educational content all delivered sensitive to your loss and as free of triggering content as possible. The programme takes you from the initial pelvic floor connection to returning to running and impact exercise with confidence.

ONLINE PELVIC FLOOR WORKSHOP - Pelvic floor work is important postpartum but connecting with this part of your body can be emotionally triggering after a loss. This workshop takes that into account and teaches you how to connect with and strengthen your pelvic floor muscles postpartum in a way that is sensitive to your loss.

WEBSITE RESOURCES - Searching for postpartum recovery information online can be emotionally triggering given that everything you find assumes that you're caring for your baby. I have put together a page of PABL Project resources, plus links to other high quality and evidence-based information, all free of triggering content.

These options can all be accessed via The PABL Project website (link in bio)

💕 Because ALL women need and deserve input for their physical recovery postpartum - including after a loss 💕

We finished this block of classes with some foam roller fun! 🤪

It's been a really special block - full of physical and emotional benefits as we've exercised, shared, laughed and cried together. The connection between body and mind is so strong and the value of peer support and a safe space really can't be underestimated. We've also decided that the Alder Centre truly is like a big hug. 💞

There's a couple spaces in the physio-led Pilates after Baby Loss class that's starting on Wednesday 10th January 1-2pm. If you would like more info then you can either message me directly or check out the website (link in bio) or email [email protected].

Please share this post, or the pinned post on my grid, if you know anyone who may benefit 🥰

All postpartum women benefit from and deserve access to high quality and evidence-based care for their physical recovery - and that includes those who have suffered a loss. This is why I work and train hard behind the scenes of The PABL Project. If you join us for the Alder Centre classes or complete the online programme then you can trust that you'll receive not just a postpartum pilates workout but also guidance from a physiotherapist and the latest evidence on postpartum physical recovery 🥰

Postpartum physical recovery starts with the pelvic floor. Yet it can be hard to know how to engage these muscles correctly and also emotionally triggering to focus on this area of your body after a loss.

This is why I have created this physio-led pelvic floor workshop. We start by thinking about the emotional aspects of reconnecting physically with your body after the trauma of baby loss, followed by video content and written handouts to teach you how to correctly engage and strengthen your pelvic floor muscles.

For more info, follow the website link in the bio 💕

Today was the 'Return to Running' workshop at the Postpartum Recovery After Loss class at the Alder Centre.

'When can I start running again?' is a common question postpartum. In 2019, a group of expert physiotherapists put together evidence-based guidelines that answer this question, laying out prerequisites for returning to running.

I've created a summary of these guidelines, free of emotional triggers, which is available for free on the website (link in bio) 🥰

Here is a summary of the recurring themes from the stories gathered during about postpartum physical recovery following a loss. I hope you've found the week informative and eye-opening.

If you have experienced a loss then here are some ways that The PABL Project can help:
- an online postpartum recovery exercise programme, specifically for after a loss.
- evidence-based and trigger free educational content and advice on postpartum recovery.
- group in-person classes in Liverpool, UK.

If you are a physiotherapist, exercise professional or if you support women following a loss then here's what The PABL Project can offer you:
- signposting resources to ensure that the women under your care receive pelvic floor advice as per the relevant NICE guidelines.
- support, training, resources and listing with The PABL Project for those who want to offer physical recovery options but don't know where to start (coming soon).
- discounts on the online recovery programme when purchased in multiples so that you can offer it to your clients.

This evening I'm standing with so many families to remember their babies gone too soon.

It's always wonderful to get positive feedback about the support and services that you are providing, thank you Natalie 🥰 But Natalie's feedback also raises some questions and some sadness in me, if I'm honest - WHY is this the only 'post loss' class available given the physical and emotional benefits that we are seeing? And how do we create more across the country?

I am looking at creating a new side to The PABL Project to support physiotherapists in providing support and services for women following a loss. My hope is that this would include:

- webinars with training on loss, trauma and practical aspects of working with women following a loss
- ongoing advice in how to set up and establish services
- access to postpartum educational content free of emotional triggers to use with clients/patients
- access to a private chat group to ask questions and share ideas and practice
- being added to a directory of PABL Project Practitioners listed on The PABL Project website.

If this is something that you would be interested in then please DM me or email me at [email protected]

Mim of and mum to Lenny, Bhai and Raya, has written this inspiring account of her own journey with physical recovery after a loss……

"My son Lenny was born at 40 weeks and 2 days in December 2021, he died unexpectedly just 27 minutes later after attempts to resuscitate him sadly failed. Reports showed he was perfectly healthy, medical staff acted appropriately, but his death was a tragic cord accident.

Following his death, amongst the devastation, grief and shock I was also left with all the physical effects of a full term pregnancy. Postpartum when your baby dies is a cruel addition to the cruellest of circumstances. I appeared pregnant but wasn’t and had no baby, I felt physically weak and battered despite having weight trained and cycled up until 38 weeks and to top it off my milk was coming in. The pain felt unsurvivable. I said to my midwife that if I were going to survive I needed to get back on my bike soon. Bizarre priorities? Maybe. But my universe had just shattered. Years previously I had been seriously physically ill and used a wheelchair for much of my twenties so I see physical activity as a privilege and for me cycling represents freedom as it had been central in my recovery.

The midwife referred me to a physio who wasn’t very encouraging and told me I would likely never be as strong again. I left feeling disheartened - but I’m a Yorkshire Lass and we are a stubborn breed so that didn’t last long. A few months after Lenny was born it was my birthday (another grim milestone) and some thoughtful friends had contacted the weightlifting instructor and bought me some personal training sessions. Weight training for me has been a hobby in and of itself but also something that gets me strong for other activities and at Lenny’s funeral I promised him we would take him on adventures in our hearts.

Shiv is women’s specialist PT and a professional strongwoman with a wealth of experience. When I first started back we focussed on deep core and pelvic floor work - it felt like really slow progress and I couldn’t see myself being strong again but Shiv reassured me. She had a plan. Soon enough the barbells were back out and the steady build began. Alongside this I was back on my bike - it’s different crying up hills but I did it. It didn’t make me feel better but it certainly didn’t make me feel worse. I’ve always been able to motivate myself and be consistent but in grief I found I needed the support, motivation and encouragement of a coach.

A few months later I found out I was pregnant again, but I continued to train. Very sadly at nearly 19 weeks, my second son Bhai died unexpectedly and totally unrelated to how Lenny died. Unbelievable. This left me in a situation where I had had 1.5 pregnancies in the space of 18 months and given birth twice. Again I felt weak. Again my milk came in.

After Bhai died, my husband and I felt a level of despair that it really is hard to put words to. We needed to survive the December, which would have been Bhai’s due date and Lenny’s first birthday - we also needed to begin to trust the world and ourselves and regain some confidence. So I decided we were going to fly to New Zealand, cycle the length of the country and make an adventure film which also raised awareness of baby loss.

The problem was we had barely been on our bikes. So Shiv had the task of getting us in shape with only about 3 months to do so. Again I felt like I was going backwards after we lost Bhai and didn’t feel as physically strong. Shiv knew our plan and designed a programme which got us in shape to cycle NZ just 4 months after losing Bhai and less than a year after Lenny died at full term.

Under Shiv’s guidance I was stronger than I had ever been at this point - I could do bodyweight pull ups, deadlift almost twice my body weight and felt my cardio was strong despite having not felt able to motivate myself to cycle much.

We went to New Zealand in November 2022 and cycled over 2500km, the elevation gain was over 27,000 metres (that’s 3.5 times the height of Everest) with all our luggage so my bike weighed half my body weight. To top it off I was actually pregnant with my third child, Raya who I am pleased to say is home with us safe and alive.

At some point during this time I connected with Jenni - we spoke about the need for postpartum physical recovery programs which are sensitive to loss. This is much needed and so important. This time postpartum I am partaking in Jenni’s program, I will get back to my beloved Shiv sessions and I know I’ll be back on my two wheeled therapy very soon! I’m confident that even after three pregnancies and three births back to back, with the physical toll of grief I will build strength and fitness- my aim isn’t to “get my body back” my aim is to move my body forward to the strongest version of me!

So what do I think of postpartum recovery? Specifically for bereaved mums?

Well I think it’s vital for our physical health - pregnancy is tough on the body. It is essential to support mental well-being and our ability to carry the heavy burden of grief - the impacts of exercise and being in nature is well founded and for me there is also something about embodying difficult feelings and working through them physically and physical strength giving me confidence in my mental strength.

To do this though, bereaved mums need safe spaces and sensitive, knowledgeable professionals to guide and motivate them - I was lucky to have that in Shiv and I’m really pleased that Jenni has created this much needed programme. Baby loss often robs us of confidence, a sense of self and belonging - postpartum without a baby is a devastating, confusing and traumatic place to be.

Unlike the physio I saw - it is my belief that bereaved mums are ALREADY some of the strongest people on the planet- they shouldn’t have to be but they are. I believe and have shown it is possible to push the limits of physical strength and fitness postpartum and deep in grief. I also believe it supports our wellbeing in numerous ways."

Thank you for sharing Mim 💕