The Mama Physio

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The Mama Physio

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

05/11/2026

If you’ve ever found a top tether getting in the way, this feature is for you!

The Britax Australia Graphene 360 has top tether-free rotation, so the tether attaches to the base rather than the rotating seat.

That means I can rotate the seat towards me, get closer to the girls, and get them straight in and out.

05/11/2026

Comment “PREP” and I’ll send you my free birth preparation mobility class!

The pelvis has three levels the baby moves through: the inlet, mid-pelvis and outlet. As baby descends, they tuck and turn to navigate each level. These movements are called the cardinal movements.

Exploring different hip and pelvic positions can help you find ways of moving that feel comfortable as you prepare for birth. Here are some of my favourite stretches to try during pregnancy:

🐣 Lunge hip flexor stretch 🐣 Adductor rock backs 🐣 Puppy tail wags 🐣 Internal rotation rock backs 🐣 Figure 4 glute stretch 🐣 Pigeon 🐣 Deep squat

You don’t need to force a big stretch or get into every position. Move slowly, breathe, and find a range that feels comfortable for your body.

SAVE this one for your next stretch session, or send it to a pregnant friend who might like it too 🫶🏼

02/11/2026

📌 SAVE this for later: 4 things that might surprise you about C-sections

There are so many myths about C-section recovery, and as a Women’s Health Physio, these are four things I often talk through with mums.

Your abdominal muscles aren’t usually cut during a C-section, early movement is encouraged when your care team says it’s safe, and gentle rehab can begin well before you’re ready for a full workout. Your bladder sensation can also feel different after birth, so regular toilet breaks can be helpful.

Every birth and recovery is different, so follow the advice of your healthcare team and build movement up at a pace that feels right for you.

I created the MOVE Early Postpartum Program to guide you through those first six weeks after birth, with gentle movement and education designed for early recovery.

Which one surprised you the most? Let me know in the comments 👇

For physio-led Pilates and pelvic floor education during pregnancy and postpartum, check out MOVE with The Mama Physio | Online Pilates App .

General information only. It isn’t a substitute for individualised advice from your healthcare team.

29/10/2026

Get a private health rebate!

Did you know you may be able to claim towards your MOVE app membership through your private health insurance?

Some Australian health funds offer a Healthy Lifestyle or Health Management benefit that may cover online fitness programs. It depends on your fund, your level of cover and their eligibility requirements, so check with your health fund before signing up.

Have a question? Feel free to send me an email and I’ll do my best to help!

If you’re ready to get moving, try MOVE with a 7-day free trial via the link in my bio

29/10/2026

📌 SAVE this for later and 💌 SEND it to a friend who needs to hear it

If you’re experiencing bladder leakage and pelvic floor exercises aren’t helping, this post is for you. It’s NOT always about pelvic floor strength - constipation, bladder habits, muscle coordination and other factors can all play a part.

A few things to think about:
1️⃣ Check your bowel habits 💩. Constipation and straining can affect bladder symptoms. 2️⃣ Build strength around your hips and glutes. They work alongside your pelvic floor to support everyday movement. 3️⃣ Notice your bladder triggers. Caffeine, alcohol and some fizzy drinks can bother some bladders, but you don’t necessarily need to cut them all out. 4️⃣ Let your muscles relax between efforts. Your pelvic floor doesn’t need to be switched on all day. 5️⃣ Try urge suppression strategies. Relaxed breathing and distraction may help when a sudden urge hits.

Bladder leakage is common, but you don’t have to just put up with it. If it’s ongoing, a pelvic health physiotherapist can help work out what’s contributing and tailor a plan for you.

Which of these tips was new to you?

26/10/2026

Here are 5 tips to help reduce pelvic girdle pain flare-ups in pregnancy 🤍

If walking, climbing the stairs or rolling over in bed is setting off pain around your pelvis, you’re not alone. Small changes to how you move, pacing your walks and finding the right exercises may help you manage those everyday flare-ups.

📌 Save this for when your pelvis is getting sore!

Comment “PGP” and I’ll send you the link to my Pregnancy Pelvic & Back Pain Relief program in MOVE, with a free 7-day trial.

23/10/2026

GOT 5 MINS? 📌 SAVE THIS FOR A STRONGER 🍑

This 5 minute glute workout is postnatal & pelvic floor-friendly, guaranteed burn…. And perfect to fit in with babies or children running around (let them join in!)

Strong glutes = better pelvic support, especially postpartum ✔️

✔️ No equipment ✔️ Postnatal & prolapse-friendly
✔️Okay in pregnancy until 13-27 wks (stop if feeling breathless)

Exercises: 🍑 Marching bridge
🍑 Kneeling side plank with leg lift (both sides)
🍑 Single leg bridge (both sides)

⏰ 1 minute each exercise, AMRAP 🔁 Repeat 2–3 sets if you have time
Take breaks as needed.

🩷 Like, comment, and FOLLOW for more pelvic health tips and workouts

If you’re looking for evidence-based, physio-led Pilates for pregnancy, postpartum, and pelvic floor health, you can explore my MOVE app with a FREE trial today!

23/10/2026

I’d love to be one of those mums who meal preps or plans or their meals… but I’m just not there yet. And why should I be when there’s such great meal delivery options! Meals for Busy Families has come to the rescue with nourishing, home-style meals with generous portions. My toddler also gives it the ticket of approval so that is a huge win from me!!

Address

Clifton Hill
Melbourne, VIC
3068

Website

http://Www.themamaphysio.com.au/

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