1. Pregnancy Exercise Isn’t a “Nice to Have.” It’s Foundational.

One of the best ways to support your postpartum and pelvic floor recovery is to stay strong and mobile during pregnancy.

That’s not always easy. Fatigue, nausea, and pain can make exercise feel daunting. In fact, up to 50% of pregnant women experience pelvic girdle pain or other discomforts that make moving difficult. That’s where targeted support becomes essential.

Not all exercise is equal. And pregnancy is a time where we need to help nourish the body, not deplete it.

Pregnancy-safe, physio-led exercise can:

• Reduce common aches and pains
• Support your changing body
• Build strength to help with birth and recovery

This is exactly why I created FitNest Mama – to make movement accessible, safe, and achievable for busy mums. Whether you’ve just found out you’re pregnant or are in your third trimester, there are gentle ways to move and build strength.

You don’t have to train like an athlete for birth – but you do deserve to feel supported, prepared, and confident in your body.

2. Book a Third-Trimester Pelvic Floor Appointment

This one’s a game-changer.

Between 32–36 weeks is a great time to:

• Check if you’re activating your pelvic floor muscles correctly
• Learn how to relax the pelvic floor (just as important as strengthening, especially for labour)
• Get hands-on guidance with perineal massage (shown to reduce the risk of 3rd and 4th degree tears and episiotomies in first-time mothers)
• Learn effective pushing techniques and what to expect in the first few days post-birth (yes, we talk about the first poo – it matters!)

This appointment can be empowering and reassuring, helping you feel more prepared for birth and beyond. Any good pelvic floor physiotherapist can help here.

3. Have a Two-Week Postnatal Telehealth Check

This isn’t widely offered – but it should be.

There is so much that can be done in those early weeks to support healing and set you up for a smoother recovery.

A two-week check can help with:

• Bladder and bowel function
• Reducing pressure on the pelvic floor
• Addressing symptoms early
• Posture and positioning for breastfeeding
• Emotional support and reassurance

You don’t have to wait for your six-week GP check to start getting support. So much can be done earlier – even via telehealth.

4. Don’t Skip the Six-Week Pelvic Floor Review

This is your opportunity to:

• Assess pelvic floor muscle strength and coordination
• Check for any signs of pelvic organ prolapse
• Discuss concerns around intimacy, continence, and movement
• Create a tailored return-to-exercise and activity plan

This may include an internal vaginal exam (if appropriate and you’re comfortable) to guide personalised care.

5. Follow a Rehab Plan That Fits You

Your recovery plan should reflect your birth experience, your symptoms (or lack of them!), your goals, and your lifestyle.

Whether it includes clinical Pilates in a physio clinic or a home-based online program like FitNest Mama, what matters is that your plan is:

• Safe
• Evidence-based
• Progressive
• Designed for you

Inside FitNest Mama, I guide you through postpartum recovery with stage-specific support for vaginal and caesarean births – from early rehab, to core and pelvic floor strength, and return to running (if that’s your goal).

But What If You Don’t Have Access?

Not everyone has access to private physio care. You might live in a regional or rural area. You might be on maternity leave without income. Or you might not know where to start.

That’s exactly why I created FitNest Mama – to bridge the gap and bring expert, evidence-based care directly to mums at home.

It’s also why I’m passionate about raising awareness. In some countries, pelvic floor physio is a standard part of postpartum care. But in Australia, it’s not. And that needs to change.

This Is Bigger Than Just Us

Let’s be honest: postpartum is a time when women are physically at their weakest. After nine months of change and the intensity of birth, your core and pelvic floor have stretched and worked hard. And now you’re feeding, bending, lifting, carrying, settling – usually on very little sleep.

The physical demands are huge, yet the support is often lacking.

But it doesn’t have to be this way.

We can raise the standard. We can make early postpartum care normal. We can give women the tools, knowledge, and confidence to feel strong again.

Because when we support mums, we support entire families.

If you’re preparing for birth or navigating your recovery, know this: you’re not alone.
I see you. I’m with you. And I’m here to support you every step of the way.

Let’s raise the bar for our daughters, our friends, our sisters, and ourselves.
You deserve gold-standard care. Let’s make that the new normal.