EMLI Health

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

21/08/2026

Postpartum recovery exercises: 2 weeks post c-section, this is what I did today.

Gentle movement staying within a pain-free, pinch-free range, with a focus on gently reconnecting with your pelvic floor, breathing, and deep abdominal muscles.

Suitable for postpartum recovery after vaginal and caesarean births, these exercises are gentle, supine-based, and designed to reconnect with your breath and pelvic floor without placing any demand on a healing scar. If you feel pulling, discomfort, or sharp pain at any point, stop and rest.

General advice only.

Not sure where to start with your own postpartum recovery? Foundations of Postpartum Recovery walks you through it week by week — link in bio.

Delete these phrases from your vocabulary:"Bounce back”Your body isn't a rubber band. It created a human. It was undergo...
20/08/2026

Delete these phrases from your vocabulary:

"Bounce back”
Your body isn't a rubber band. It created a human. It was undergone a massive physiological transformation that requires time, care and actual rebuilding.

"You should be back to normal by now"
There's no universal timeline. Healing isn't a schedule, it's a process, and it looks different for everyone.

"Just rest when the baby rests"
Beautiful in theory, often impossible in practice. Real recovery needs more than a nap between feeds.

What's a phrase you wish people would retire? Tell us below.

19/08/2026

"You're cleared, you can go back to normal life now."

Somewhere right now, someone's hearing that at their six-week check and taking it to mean they're done healing.

They're not. Vaginal birth or caesarean, the six-week check confirms you've physically healed enough for daily life.

It isn't a green light for your old training load.

Your core and pelvic floor keep rebuilding for months after that appointment, however you gave birth.

The difference isn't whether you move. It's how.

19/08/2026

When can I drive after a c-section?

There is a lot of outdated and incorrect answers floating around. The most common we hear is 6 weeks, however, there is no single date that applies to everyone.

It's really about whether you could do an emergency stop without hesitating or bracing through pain. For most people that is somewhere between 2-4 weeks.

If you're unsure, check with your doctor. Worth checking your car insurance policy too as some have their own post-surgery driving clauses.

Got a 'When can I' question of your own? Drop it in the comments or explore more at the link in our bio.

5 things I wish more people understood about feeding-related neck and shoulder pain. 1. It's not just poor posture. No m...
18/08/2026

5 things I wish more people understood about feeding-related neck and shoulder pain.

1. It's not just poor posture. No matter how 'good' your form is, the reality is hours sitting in a forward, rounded position each day puts strain through your neck, shoulders and upper back.

2. That tension can radiate into headaches you might not even connect back to feeding.

3. A perfect ergonomic set-up isn't realistic a lot of the time. When feeding in a less then ideal position, small frequent adjustments can make a huge difference.

4. Stretching for 30 seconds between feeds and when switching sides does more than a 10-15minute block once a day.

5. It's not permanent. This eases as feeding patterns settle and your baby and body adjust.

If your neck and shoulders are wrecked right now, comment RELIEF and we'll send your through some easy stretches to help ease the pain.

What's actually happening in your glutes and pelvic floor, weeks after birth — the connection nobody explains clearly.Yo...
15/08/2026

What's actually happening in your glutes and pelvic floor, weeks after birth — the connection nobody explains clearly.

Your glutes and pelvic floor work together as part of one deep core system. After birth, with all the sitting, feeding and recovering, that connection often feels less automatic than it used to and that's completely normal, not a sign anything's wrong.

It matters for the everyday things long before it matters for exercise: standing up from the couch without bracing through your lower back, walking further before you tire, carrying your baby without your hips complaining.

One safe place to start: a gentle, supported glute bridge, held at the top rather than pulsed through reps.

General advice only.

14/08/2026

Sue me, I want my first month to look boring.

No pressure to be doing something, no rushing back to "productive."

Just the newborn cuddles I don't want to miss, making sure my toddler still feels loved and supported through all this change, and easing into this new normal slowly — resting when my body needs it, and giving my mind the same permission.

If you're in this stretch too, this is exactly the territory Foundations of Postpartum Recovery is built for — a clearer sense of what your body actually needs this month, at your own pace.

Comment SLOW and we'll send you the link, or head straight there: course.emlihealth.com.au
General advice only.

Three phrases we've deleted from postpartum conversations, because we want women to feel supported, not dismissed:🚫 "At ...
13/08/2026

Three phrases we've deleted from postpartum conversations, because we want women to feel supported, not dismissed:

🚫 "At least you didn't have to push." → A caesarean is major abdominal surgery. It's not a shortcut, and it doesn't need comparing to anyone else's birth to be hard.

🚫 "You'll snap back once the baby's here." → There's no snapping. There's healing, and then rebuilding, on your body's timeline, not a headline's.

🚫 "Just take it easy." → We'd rather tell you what that actually looks like, day by day, than leave you guessing.

What's a phrase you wish someone had never said to you after birth? Curious to hear them in the comments 👇

12/08/2026

Somewhere right now, someone's being told a flat tummy means their diastasis has healed.

It's one of the most common misunderstandings we hear. How your core looks and how it functions are two separate things. A flat stomach can still separate under load if you brace or move a certain way, and a softer, rounder belly can be functioning perfectly well underneath.

The useful check isn't visual — it's about feel: tension, doming, or coning along the midline when you move.

The difference isn't whether you move. It's how.

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