Pregnancy, birth and motherhood can bring along a lot of changes to your body.
So after your baby is born, it is common in Germany to take a postnatal exercise course (called "Rückbildungskurs"). This course is meant to help you rebuild your core muscles, strengthen your pelvic floor, help combat aches or bad posture from nursing and carrying your baby, and more.
These courses can be attended with or without baby – sometimes it is specified if it is strictly one or the other.
Taken in-person, they can also be a great way to meet other families in your neighborhood!
Different types of classes
Postnatal Exercises (Rückbildung) - these courses are offered by many midwifes, midwife practices and hospitals (usually in German but some in English or other languages). They are paid for by your health insurance.
Postnatal Yoga - an alternative to a “regular” Rückbildungskurs.” (Pelvic) floor exercises are integrated into a yoga practice, which also focuses on your breath and posture. If offered as a closed course, your insurance may pay for the course (check with the provider).
Cantienica®- you may see the note “Cantienica® method” for some of the courses listed below. So what is Cantienica®? Cantienica® is a holistic method to work with the body that focuses on strength, alignment and posture. These courses are only partially covered by your health insurance – enquire about the amount you will need to pay out-of-pocket.
Personal experience: After our first child was born, I first did a regular “Rückbildungskurs” at a local midwife practice. However, afterwards I was still having regular pains related to my pelvic floor, so a friend recommended a Cantienica® course, which was great and helped me address my aches and pains holistically. After our second baby was born, I went straight for the Cantienica® course and did not regret it, even though it was more expensive than a regular “Rückbildungskurs.”
If you are experiencing similar symptoms, your midwife, OBGYN or a pelvic floor physical therapist might be able to help also.
Timing
It is recommended that you start your postnatal course no earlier than 6 weeks after a vaginal delivery or 8 weeks after a C-section, once any birth injuries have healed.
For a postnatal yoga course, it is usually recommended to wait a bit longer. Check the course description to confirm.
Your insurance will want you to have finished the course latest 9 months after giving birth, if the costs are reimbursed.
📍 Keep in mind that spots for English-language courses can book up quickly, so I would recommend booking one just before your baby is born and estimate the start date based on your due date.
How and Where to Find a Course
You can search for Rückbildungskurs [your city] to find courses. Different platforms such as Kidsgo or your health insurance provider may also have a search engine although most of the results you will find will be German language courses.
For English-language postnatal exercise classes, we have put together lists for different cities as well as online:
Hamburg Postnatal Recovery Courses in English [coming soon]
Munich Postnatal Recovery Courses in English [coming soon]
