EMLI Health

EMLI Health Helping mums move well through pregnancy & beyond
Exercise + education, built by health professionals
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17/06/2026

I know, I put things off too.

Somehow pelvic floor recovery becomes this whole project in our heads. Something we’ll start properly when we have more time, more energy, more of ourselves back.

I had a women’s health physio on speed dial after my first baby and I still put this off. The number of mums I speak to who are weeks postpartum and still waiting to feel ready is more than you’d think.

The thing standing in the way isn’t time. It isn’t motivation. It’s the idea that it needs to look like more than it actually does.

Three movements. On your bed. While the baby sleeps.

1. Diaphragmatic breathing — lie on your back, breathe in slowly and let your belly rise, breathe out and find a gentle lift of your pelvic floor. Not a squeeze. Just a soft reconnection.
2. Heel slides — from the same position, breathe out, find that gentle connection, and slowly slide one heel long along the bed and back. Alternate sides. Your back stays completely still.
3. Glute bridge — feet flat, breathe out, lift your hips slowly until your body is in a straight line. Hold for two seconds. Lower slowly.

That’s your starting point.

Tell me in the comments, what’s been getting in the way for you?

Follow EMLI. Health for more.

13/06/2026

After my first pregnancy, I thought recovery was something that would just happen with time.

Six weeks would come.
I’d be cleared.
And I’d somehow know what to do next.

Instead, I spent months wondering if what I was experiencing was normal.

I didn’t need a magic exercise.
I didn’t need a complicated plan.
I needed someone to tell me:

“This is normal.”
“This will get better.”
“Here’s what to do next.”

Seeing a Women’s Health Physio gave me exactly that.

Confidence.
Reassurance.

The feeling that I wasn’t figuring it all out on my own.

It’s one of the reasons EMLI exists today.

Because no woman should have to navigate postpartum recovery through guesswork.
We believe postpartum recovery should be simpler, not more confusing.

Try Foundations free and see exactly where to start.
Link in bio

12/06/2026

It’s wild.

Because really all most women need after birth is:

✓ A starting point
✓ A plan that progresses with them
✓ Confidence that they’re on the right track

Somewhere along the way, postpartum recovery became incredibly complicated.

Women are told to rest for six weeks. Then suddenly they’re expected to know exactly what to do next.

The reality?

Recovery doesn’t need to be complicated.

Start with the basics.

Build gradually.

Progress based on how your body feels, not simply because a certain number of weeks has passed.

Congratulations, you’ve reached the side of the internet where we make postpartum recovery simpler, not more confusing.

Welcome 🤍

Try Foundations free and see exactly where to start.

Link in bio.

Your 6 week check is important.But it isn’t designed to tell you whether your body is ready to return to exercise.Swipe ...
11/06/2026

Your 6 week check is important.

But it isn’t designed to tell you whether your body is ready to return to exercise.

Swipe through to see what actually helps guide a safe progression back to movement after birth.

Save this for later, or send it to a mum who thinks she’s meant to have it all figured out by six weeks postpartum.

10/06/2026

Postpartum recovery starts from the moment your baby is born, not six weeks later.

As women’s health professionals, we spend a lot of time talking about rebuilding strength and returning to exercise after birth. But before any of that, your body needs time, support and the right environment to heal.

That’s why we love seeing brands like Happy Kat focusing on the often-overlooked early days of postpartum recovery.

Simple things like making toileting more comfortable, managing swelling and reducing discomfort can help women feel more confident moving around, caring for their baby and settling into life with a newborn.

We recently unboxed the Happy Kat Postpartum Recovery Pack and loved seeing so many practical recovery essentials brought together in one place.

Because recovery isn’t just about your first workout.

It’s about supporting healing from day one. 🤍

Have you used a peri bottle or cooling products after birth? We’d love to hear what made the biggest difference in your recovery.

24/05/2026

Our women's health physio Ali has seen hundreds of postpartum recoveries and these 3 things come up every single time 👇

1. Peri bottle.
Your first trip to the bathroom after birth is going to feel scary. A peri bottle makes it so much more manageable. Pack one in your hospital bag or make sure the hospital has one ready.

2. Squatty potty. Elevating your feet when you open your bowels takes so much pressure off your pelvic floor. Once you start using one, you'll never go back.

3. Compression wear. Good quality compression (think high-waisted bike shorts that reach your lower ribs) helps with swelling, ab separation, and re-engaging your pelvic floor from the very early days.

Small things can make a big difference. Save this for when you need it

17/05/2026

The 6 week check. You've been counting down to it.

You think you're going to walk out with clear answers.
A plan. Someone finally telling you what you can and can't do.
And for a lot of mums it's just... not that.

You get told everything looks fine and you leave more confused than before.
So you assume fine means go. Back to running. Back to lifting. Back to normal.

And that's often where I see women in clinic, at that 12 to 20 week mark, when symptoms start showing up and they genuinely don't understand why.
Because nobody guided them through that window after six weeks.

Being cleared is not the same as being recovered.

Your pelvic floor, your core, your whole body has been through an enormous amount. Six weeks is really just the start of that healing process.

If your appointment felt underwhelming, that's not your fault. But please don't let "they didn't say anything was wrong" be your green light to jump back into everything.

You deserve more than that.

👇 Did your 6 week check leave you with more questions than answers?

10/05/2026

Because something is common, doesn't mean it's normal.
That pelvic floor heaviness, a little leakage when you sneeze, that sudden urge to run to the bathroom. In those first 1 to 3 weeks postpartum, your body is adjusting to an enormous amount of change.

That's okay.

But if it's still happening past that 3 to 4 week mark?
That's your body asking for help. And you deserve to listen to it.

I see so many women at 6 to 8 weeks who've never even heard the word prolapse.
Who've been told everything is "fine" at their 6 week check and sent home with no real guidance.
Who've been quietly putting up with symptoms because they thought this was just what postpartum felt like.

It doesn't have to be.

Common and normal are not the same thing. You don't have to just push through.

If something feels off, the heaviness, the leaking, that feeling like you're sitting on a ball, a bulge that wasn't there before. Please get it checked. Earlier than 6 weeks if you can.

Full chat in bio

07/05/2026

Laura. A few months post C-section.

Didn’t know where to start.

Finished feeling strong, supported and like herself again.

This is what EMLI is for.

Link in bio. Foundations program.

emlihealth

06/05/2026

I'm a women's health physio and I want to say something that might be controversial.
Kegels are not actually where postpartum recovery starts, and I wish someone had been clearer about this from the beginning.

Before your pelvic floor can do anything useful, your diaphragm needs to be working with it, and almost every woman I see in clinic has no idea this connection even exists.
Nobody tells you, not in your discharge paperwork, not at your six week check, not anywhere.
That gap is exactly why so many women feel like their recovery is stalling even when they're doing everything they were told to do.

Your breath is the foundation, and once you understand why, everything else starts to make more sense.

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