Postpartum recovery starts during pregnancy. Exercise during pregnancy and after birth requires specific and intentional training to stay strong, safe, and heal well. Jamie Horn, a local Charlotte mom has created the 360 Method – a women’s prenatal and postpartum fitness company to guide women through the joys and challenges that come along the prenatal and postpartum fitness journey.
Q. Tell us about the 360 Method!
A. 360 Method is a fitness space for pregnant and postpartum people. We host a variety of classes in small groups (around 10 people maximum) with personalized instruction that is appropriate for each person in attendance. Every class is a mix between postpartum and prenatal participants and we adjust as needed for each person. Before joining a regularly scheduled 360 Method class, everyone has a one on one evaluation to test core strength, check for Diastasis Recti, go over body mechanics, learn breathing methods, talk through goals, and get to know the instructors.
Q. When should I start prenatal fitness modifications?
A. Depends on the person and the way the pregnancy is going! Our rule of thumb is first trimester, business as usual and then continue to base your activity levels off your energy levels. Fatigue tells you it’s time to modify. Always get approval from your doctor before starting a workout program and go somewhere that understands your current condition.
Your body is built for pregnancy; you don’t have to train for it. 360 method helps support you for aches and pains, prepare for postpartum, ensure your form is executed properly, and make adjustments to protect your core and pelvic floor.
Q. What kinds of things should I avoid in my workouts when I’m pregnant?
A. At 360 Method we stay away from the terms “avoid” or “don’t do this” because they bring up fear and unnecessary anxiety. Instead ask yourself “What’s appropriate for me during this time” or “Are we doing what’s best for my pelvic health?” The main goal is to protect the core and pelvic floor.
Q. After I have my baby, what kinds of exercise should I do first?
A. Begin postpartum exercise with what you do daily (functional movements like easy squats or glute activation), walking, and the 360 breathing method which can be started immediately after birth.
Your body is really smart and can disconnect you from your birth trauma. The 360 breathing method helps you reconnect to your core and send signals to tell your body that it is safe and OK to function.
**Always consult your doctor before starting any new exercise regimens**
Q. When I start exercising after having a baby, what is one thing to keep in mind?
A. That your mind is going to feel more healed than you might actually be internally. There’s still a lot of work happening in your body post delivery that you need to be compassionate about.
For more information and to sign up for classes visit The 360 Method website.
Jamie Horn is originally from Niagara Falls, N.Y. and moved to Charlotte about 14 years ago. She has two daughters, Addison and Taylor, and is a former special education teacher of nine years. Jamie played Division I softball in college at Niagara University and has always had a passion for athletics and fitness which she turned into a part-time career as a personal trainer and group fitness instructor for almost 10 years.
Through her own pregnancy and postpartum experience, as well as working with moms as a personal trainer, she noticed there was a missing link in fitness for this specific time in a woman’s life/body. Training the pregnant & postpartum athlete became her focus. After receiving her Pregnancy and Postpartum Athleticism and Postpartum Corrective Exercise Specialist certifications, the 360 Method was born. Along with owning and operating the 360 Method, she works for Moxie, a women’s only studio in Pineville, as the director of trainer development and programming.