EMLI Health

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EMLI Health Helping mums move well through pregnancy & beyond
Exercise + education, built by health professionals
Start today: https://emli.mvt.so/

In case no one told you why rolling over in bed hurts, it has a name. Pelvic girdle pain, often called PGP, SPD or p***c...
19/10/2026

In case no one told you why rolling over in bed hurts, it has a name. Pelvic girdle pain, often called PGP, SPD or p***c symphysis pain, is one of the most common things that comes up in pregnancy and after birth.

Your pelvis has three joints, one at the front where the two sides meet and two at the back. During pregnancy and after birth, these joints and the muscles around them can become more sensitive to load. Researchers are still working out exactly why, but we know it isn't a sign your pelvis is broken or out of place.

It tends to flare with anything that moves your legs apart or puts more weight through one side. That's why rolling over in bed, getting in and out of the car, going up stairs and standing on one leg to get dressed can be so uncomfortable.

It's one of the most common pains in pregnancy, and for some women it carries on after birth. It's common, but that doesn't mean you have to wait it out. Knowing how to move, building strength in a way that suits your body, and support from a women's health physio can all make everyday life easier.

One thing to try tonight is rolling as one. Bend your knees, squeeze them together, then roll your hips and shoulders over at the same time. Once you're on your side, a pillow between your knees can help you settle.

If you'd like guidance on moving confidently through pregnancy and recovery, the EMLI membership was built alongside women's health physios: https://emli.mvt.so

What's the movement that sets yours off? Tell us in the comments.

General advice only.

Feeding a newborn and forgetting to feed yourself is so much more common than anyone tells you. The Fourth Trimester Foo...
16/10/2026

Feeding a newborn and forgetting to feed yourself is so much more common than anyone tells you. The Fourth Trimester Food System, created with Nuala McBride, AfN-registered Nutritionist from Nuala - Nutritionist (MSc & AfN), breaks it into five simple modules. It starts with getting your kitchen ready before baby arrives and goes right through to what to eat on the days you can barely stand at the counter. Swipe through to see what's inside, and save it for the weeks you'll need it. It's live now in the EMLI app and included in the membership. Link in bio to take a look.

15/10/2026

12 weeks postpartum and tonight's workout was in the lounge room in my PJ's, with a basket of the kids' wooden blocks as my weight.

Most days I don't have a spare 15 minutes, so I just fit it in when there's a gap. It's not perfect but it all adds up. That's Strong & Stable session 4 done.

My recovery won't look the same as yours, and that's ok. You go at your own pace.

If you want to do it with me, it's all in the EMLI App. https://emli.mvt.so

14/10/2026

Nearly every mum dreads the first poo after birth, and it comes down to two things working together. How you sit lets your pelvic floor relax so you're not straining, and what you eat helps keep things soft so it's easier to pass.

Feet up on a stool (or two rolls of toilet paper), lean forward and breathe out slowly. A clean pad held over your stitches can help you feel supported too.

We teamed up with Nuala from for the food side, and there's lots more on fuelling your recovery in the Fourth Trimester Food System, now inside the EMLI membership. Link in bio.

Save this for week one, or send it to a friend who's due soon.

If it's been a few days or it's really painful, check in with your midwife, GP or women's health physio. General advice only.

13/10/2026

You don't need more recipes after birth. Most postpartum meal ideas ask for a long list of ingredients and time you just don't have with a newborn. The Fourth Trimester Food System, created by Nuala the Nutritionist from The Nutritious Way, takes a different approach. It gives you simple systems so you can open the fridge and pull together something that nourishes you, even on the hardest days. It's live now in the EMLI app as a stand alone purchase and included in the membership. Link in bio to find out more.

12/10/2026

Feeding everyone but yourself? With a newborn in your arms, your own meals are usually the first thing to slide, and the postpartum space is full of recipes with long ingredient lists that don't help. That's why we made The Fourth Trimester Food System with Nuala the Nutritionist from The Nutritious Way. Instead of more recipes, it gives you simple systems to set up in your kitchen, so nourishing meals happen for you too. It's live now in the EMLI app and included in the membership. Link in bio to find out more.

Why aren't you letting your body tell you when you're ready?When can you exercise after birth? Earlier this week we talk...
09/10/2026

Why aren't you letting your body tell you when you're ready?

When can you exercise after birth? Earlier this week we talked about the six-week check, and how it's not set up to tell you you're ready to exercise. So if not a date, what does ready actually look like?

Time matters. Whether you had a vaginal birth or a caesarean, your body needs those early postpartum weeks to heal. But time alone can't tell you how your pelvic floor, your tummy muscles and the rest of you are coping with the load of everyday life, like lifting the capsule, carrying the washing or picking up a toddler.

That's where your body gives you the answers. Being ready to return to exercise after birth looks like getting through your day without leaking, heaviness or pain, having the energy to move without feeling flattened afterwards, and building strength before adding impact like running or jumping. If those everyday moments come with leaking, heaviness or pain, that's your body telling you to ease off for now.

A simple place to start is a few slow glute bridges, noticing how they feel. If they feel comfortable, that's a good place to build from. If you notice leaking, heaviness or pain, ease off, and if it keeps happening with exercise or everyday tasks, check in with your GP or a women's health physio.

EMLI's physio-founded postpartum exercise membership takes you through that progression, from Foundations through to Return to Impact and Return to Running, so you always know where to start and what comes next. You can try it free for 7 days at https://emli.mvt.so/

08/10/2026

Strong and Stable, session 3, squeezed in out in the backyard this week with the girls on the picnic rug next to me.

I passed my self-assessment this week and moved up from Core Connection, so the moves have stepped up a bit. The session was wall sits against the garden wall, glute bridges, Romanian deadlifts (I started with my water bottle and then picked up the toy basket), side planks on my knees with hip lifts, calf raises and step up taps.

No gym and no equipment, just the garden wall, a step and a basket of toys. Fitting it in where I can, with the girls right there, is how it's happening at the moment.

I'm sharing this as one woman's recovery, not as a benchmark. Every recovery is different, and if your timeline looks nothing like mine, that's normal. Foundations is built around self-assessments, so you move forward when your body is ready rather than when a calendar says so.

If you'd like to move with me, Foundations of Postpartum Recovery is on the EMLI App: https://emli.mvt.so/programs/foundations-of-postpartum-recovery-395

07/10/2026

If you've been told you're "cleared" but still find yourself googling at 3am, saving workouts you never start, or walking out of your six-week check with more questions than answers, this one's for you. The six-week check is mostly a general look at you and your baby, and it often doesn't include your pelvic floor or tummy muscles. That means it was never really set up to tell you where to start, or what your body is ready for. Starting looks different for everyone, and it comes down to how your body is functioning right now, not just how many weeks it's been. A women's health physio is a great place to get that checked. On Friday we're sharing what ready actually looks like, so save this one for then.

General advice only.

Postpartum tired is its own kind of torture. It's not one bad night, it's week after week of broken sleep, and being tol...
06/10/2026

Postpartum tired is its own kind of torture. It's not one bad night, it's week after week of broken sleep, and being told to exercise for more energy can feel like a joke. Most of us have been there, standing in the kitchen at 3am wondering how anyone finds the energy to move.

Here's what the research shows. In women up to a year after birth, regular movement has been linked with better sleep quality and less daytime tiredness. What it didn't change is how long they slept. That part is mostly up to your baby, and no amount of exercise is going to change that.

So the goal isn't to train your way out of tiredness. It's to move in a way that leaves you feeling a little better, not more depleted. That might be a walk with the pram, a few minutes of breathing and gentle movement on the floor, or nothing at all after a particularly rough night. Doing less on the hard days is adapting, not failing. If you notice you feel more drained after moving than before, take that as your cue to scale back.

And if your tiredness feels heavier than normal new-parent tiredness, or it isn't easing, it's worth checking in with your GP.

EMLI is built around adapting movement to the day you're having. You can find out more at https://emli.mvt.so/.

General advice only.

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Seaforth, NSW

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