The Mama Physio

The Mama Physio Musculoskeletal, Women’s, Men’s and Pelvic Health Physiotherapist. Clinical Pilates instructor based in Melbourne, Australia

03/09/2026

Comment “PLAN” and I’ll send you my FREE First 6 Weeks Postpartum Workout Plan 💪🏼
💪 Move with me at 4 weeks postpartum

My goals this week:
✔️ Continue to reconnect with the deep core
✔️ Reintroduce other muscle groups
✔️ Minimise stiffness in the neck, shoulders, back and pelvis

Exercises included in this session:
✔️ Low to high kneel with pelvic floor lift
✔️ Mini Crunch
✔️ Thread the needle with hand behind head
✔️ Kneeling mermaid side stretch
✔️ Bird dog
✔️ Single leg lift
✔️ Shoulder bridge
✔️ Figure 4 glute stretch

I also did pelvic floor exercises in lying and standing which aren’t shown here!

Aim to complete these exercises most days.
You can break them up across the day, even 1–2 minutes per exercise is enough. Always move within pain limits.

If you’d like a structured early postnatal program, check out MOVE with The Mama Physio: a physio-led early postpartum program.

Be honest, how often do you do your pelvic floor exercise exercises? 🙈 Let me know below 👇
01/09/2026

Be honest, how often do you do your pelvic floor exercise exercises? 🙈 Let me know below 👇

Comment “PLAN” and I’ll send you my FREE First 6 Weeks Postpartum Workout Plan 💪🏼3 weeks postpartum? Here’s where to sta...
27/08/2026

Comment “PLAN” and I’ll send you my FREE First 6 Weeks Postpartum Workout Plan 💪🏼

3 weeks postpartum? Here’s where to start.

This gentle routine is designed to help you:
✨ Reconnect with your core and pelvic floor
✨ Support diastasis recti recovery
✨ Gradually rebuild strength from the inside out

At 3 weeks postpartum, rest is still your number one priority. These movements should complement your recovery, not replace rest.

Move gently, stay within your comfort levels and listen to your body.

📌 Save this workout for later
💌 Send it to a friend who is pregnant or early postpartum
🤍 Follow along to see the full First 6 Weeks Postpartum series

📌 Save this for your recovery after a 3rd or 4th degree perineal tear These 7 tips can help support healing, manage disc...
25/08/2026

📌 Save this for your recovery after a 3rd or 4th degree perineal tear

These 7 tips can help support healing, manage discomfort and gradually rebuild confidence after birth.

Make sure you read tip 6 - advice around when and how to restart pelvic floor exercises has changed in recent years, so it may be different from what you have previously heard.

Your recovery should always be individualised, particularly after a significant tear, so follow the advice provided by your obstetric and pelvic health team.

🩷 Save this post to refer back to, or share it with someone who may need it.

😎Your pelvic floor doesn’t just need to be strong. It also needs to be able to relax A 2022 study used surface EMG to as...
20/08/2026

😎Your pelvic floor doesn’t just need to be strong. It also needs to be able to relax

A 2022 study used surface EMG to assess pelvic floor and abdominal muscle activity in 67 women with urinary incontinence across three commonly recommended relaxation positions:

1. Reclined butterfly pose with the knees supported
2. Modified child’s pose
3. Deep squat supported by a yoga block

All three positions encouraged pelvic floor relaxation, with the supported butterfly pose found to be the most effective, followed by the supported deep squat and modified child’s pose.

For the best results, get comfortable, support your body with pillows or blocks and focus on slow diaphragmatic breathing. As you inhale, imagine your pelvic floor gently softening and releasing.
Save this post to try these positions later.

Ref: Tosun et al. (2022), International Urogynecology Journal.

Week 2 Postpartum Workout 👩🏻‍🍼! Comment “PLAN” and I’ll send you my FREE first 6 weeks workout plan!🙌🏻I completed a work...
19/08/2026

Week 2 Postpartum Workout 👩🏻‍🍼! Comment “PLAN” and I’ll send you my FREE first 6 weeks workout plan!🙌🏻

I completed a workout similar to this after the birth of all my 3 children with the goals:
✅ Reconnect with my pelvic floor and core
✅ Mobilise my spine / back to reduce and prevent discomfort

⏰ Aim to complete most days.
Complete each exercise for 1 minute, resting as needed.

For a structured early postnatal program check out MOVE with The Mama Physio | Online Pilates App! My tried and tested early postnatal workout program.

This is general information only. Seek individual advice if you experience any concerns about your recovery.

17/08/2026

Three realistic eco swaps we make with three little ones…

One: choosing pre-loved baby toys.

Two: buying pre-loved clothes where we can.

And three: using Comfy Koalas eco nappies and wipes.

Nothing complicated, just three simple choices that work for our family.

C-section scar massage: try these 4 techniques 👇🏼(SAVE for later)You can usually begin from around 6 weeks postpartum, o...
13/08/2026

C-section scar massage: try these 4 techniques 👇🏼(SAVE for later)

You can usually begin from around 6 weeks postpartum, once your wound is fully healed and you’ve been cleared to start. And yes - you can massage an older C-section scar too!

1️⃣ Use long, sweeping movements starting below the scar
2️⃣ Place one finger above and one below the scar, then move the skin from left to right 
3️⃣ Place your fingers on the scar and move it in a gentle zig-zag motion
4️⃣ With your fingers on the scar, gently move it up and down

It’s common for areas to feel tight, tender or numb. Begin with light pressure and gradually build up as it becomes more comfortable - you don’t need to push through pain.

My favourite creams and oils for scar massage are Nokori | Scar Care Simplified. Pregnancy & Postpartum Skincare and PURE MAMA Skincare

🩷 Save this for your C-section recovery and tag someone who might find it helpful.

for more helpful information like this check out my MOVE App with week by week Pilates for pregnancy and postpartum, with educational content like this!

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Clifton Hill
Melbourne, VIC
3068

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