You don’t have to wait for a certain week or milestone. You can start pelvic floor physiotherapy as early as the first trimester. The sooner we start, the more we can support your training, symptoms, and prep for birth.

Postpartum, while the traditional 6-week check-up is often seen as the “starting line,” we prefer to follow-up around 2–3 weeks postpartum. This early check-in allow us to focus on education and strategies to manage symptoms & reduce discomfort.

Absolutely! You don’t need to be “fit enough” to start. that’s what we’re here for. Whether you’re brand new to movement or just getting back into it, we’ll help you build strength and confidence step by step. No judgment. No pressure. Just support that actually meets you where you are.

At Espace HERA, we believe pelvic health is about more than kegels and breathing. It’s about helping women stay strong, active, and confident through every season of life.

We understand how to support your body and your goals, whether you're lifting during pregnancy or rebuilding postpartum. We optimize your actual training with guidance that makes sense to you. We speak your language when it comes to sets, reps, and performance, and we’re here to help you keep moving, not hold you back. If you’ve ever felt stuck between physio that plays it too safe and fitness that doesn’t get your body, we’re the space you’ve been looking for.

Our focus is on resistance training because we believe women are strong, capable, and deserve more than watered-down fitness. Every session is designed and led by a pelvic floor physiotherapist and tailored to support your body through pregnancy or postpartum. Our small group format means we can safely challenge you based on your level, give real-time feedback, and adjust exercises to fit your needs — something that’s often missing in bigger, more generic classes.

Great question, and honestly, you’re not alone in wondering! Here’s how we usually break it down:

If you’re dealing with symptoms like leaking, heaviness, pain, pressure or if you’ve had a complicated birth, 1-on-1 pelvic floor physiotherapy is the best place to start. We’ll take the time to assess how your body is doing, work through any specific concerns, and give you a clear plan to move forward. Think of it as your foundation.

If you’re feeling good overall and want structured, progressive training in a supportive space, group sessions might be a great fit. They’re ideal if you want to keep strength training during pregnancy or return to lifting postpartum (and you still get expert eyes on you in every session!).

Still not sure? We often recommend starting with an individual assessment, and then transitioning into group training once you’ve got the green light and the tools to train confidently. You don’t have to figure it all out on your own. We’ll guide you based on your goals and where your body’s at.

Yes, 100%! Babies are welcome in both physio and group sessions. We know it’s not always easy to carve out time for yourself and that’s why we’ve made space where you don’t have to choose between showing up for your baby and showing up for yourself.