PRE & Post natal POLICies

At Club 42, we are committed to creating a safe and supportive environment for our pregnant and postnatal clients. Our approach goes beyond just modifying exercises for pregnancy — we prioritise the long-term health and strength of every woman. We believe movement should not only support a healthy pregnancy but also build a strong, resilient body for motherhood and beyond. Our policies ensure that women receive the guidance they need to exercise safely, confidently, and in a way that supports their lifelong well-being.

Club 42 Pregnancy Class Guidelines: 

First Trimester: (0-12 weeks)

Clients can attend: 

  • All reformer classes

  • Warm Yoga

  • Warm Yin

Second Trimester & beyond (13 weeks onwards)

Clients can attend:

  • Restorative Reformer

  • Reformer Flow

Prenatal Guidelines: 

We ask that all pregnant clients inform Club 42 as soon as they know they are expecting so we can best support their journey. At this time, we ask you to complete the Women’s Health Education Network (WHEN) Pregnancy Exercise Screening Form to help guide safe and effective modifications in class. 

  • Listening to your body is key. If you experience any of the following symptoms, STOP exercising immediately and inform your instructor:

  • Chest pain

  • Unexplained shortness of breath

  • Persistent dizziness, fainting, or headaches

  • Sudden muscle weakness

  • Calf pain, swelling, or redness

  • Sudden swelling of the ankles, hands, or face

  • Vaginal bleeding or amniotic fluid loss

  • Uterine contractions, lower back pain, or pelvic pain (which could indicate preterm labour)

  • From 12 weeks onwards, we recommend avoiding lying flat on your back during class to support circulation and comfort. To ensure a safe and enjoyable experience, we ask all pregnant clients to use a pregnancy wedge when lying on their back. 

  • Pregnant clients should avoid Cardio Reformer classes but are welcome in Restorative Reformer and Reformer Flow, where modifications can be easily accommodated.

  • Pregnant clients should not participate in Hot classes due to the risk of overheating, which can pose potential health risks during pregnancy but warm yin and vinyasa are ok.

  • To ensure your individual needs are met as your body changes throughout pregnancy, we also encourage booking private sessions where possible.

Guidelines for Supporting Pregnant Clients: 

  • Our instructors follow the Women’s Health Education Network’s (WHEN) and the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) Exercise and Pregnancy Guidelines. These guidelines prioritise not only foetal safety but also the long-term well-being of pregnant clients.

  • Key recommendations include:

    • Avoid lying flat on your back after 12 weeks — please use a pregnancy wedge.

    • Once a visible “bump” appears, it’s generally best to stop crunches, chest lifts, full planks, and knee hovers. Prone exercises and both legs in tabletop may also become uncomfortable.

    • Squats should not go deeper than 90 degrees, after 12 weeks.

    • Avoid wide-legged positions beyond hip-width, such as sumo squats, after 12 weeks.

    • Avoid single leg exercises if experiencing any pelvic pain

    • Avoid standing up on equipment, including the Reformer and boxes in case of falls..

 

Postnatal Guidelines:

  • We understand that your body has been through a lot — physically, mentally, and emotionally. Along with the joys (and challenges) of early parenthood, sleep deprivation and hormonal changes can make returning to movement feel different. Your body is incredible, and while it has changed, it deserves care and support as you rebuild strength.

  • To ensure a safe recovery, we ask that clients wait until they have been cleared by a health professional before returning to classes. This is typically:

    • 6-8 weeks post-birth for a vaginal delivery.

    • 8–12 weeks post-birth for a caesarean delivery.

  • Every postnatal journey is unique. Please let us know if you have any specific postnatal considerations recommended by your health professional so we can provide the right modifications for you.

  • We strongly encourage all postnatal clients to visit a Pelvic Health Physiotherapist for a postnatal assessment and guidance on how to safely return to movement.

  • We’re here to support you through this next stage — helping you feel strong, confident, and cared for as you reconnect with your body.

We are committed to providing a safe, supportive, and inclusive space for every stage of your journey — through pregnancy, postpartum, and beyond. If you have any questions or need guidance, please don’t hesitate to reach out to our team.

We look forward to supporting you in movement, strength, and well-being during this important time.