Start at the beginning and build a great foundation


Some ladies hardly put on any weight while others may put on that little bit more than they’d like during pregnancy. We tend to be really hard on ourselves, no matter which end of the scale. It’s important to remember, we are all equal & that it’s not a race to look to a certain body shape nor size after having a baby.

Let’s be honest most people train for appearance, rather than the benefits – I totally get this. We are bombarded by the media about how we are meant to look and that changes regularly too – So who really knows how we’re meant to look anyway?!

Movement is important for our health and wellbeing but ask yourself… Why would you need to smash yourself doing inappropriate exercises that may damage you? It is very different when training in large groups and not getting the individual attention you deserve. All this while getting all hyped up & competitive with the people around you, who may not be at the same level of fitness or have been through the same experiences as you. 

You may feel great for a while but if you’re not building the foundations your body may start breaking down with injuries that could be avoided. This could make it difficult for you to keep moving the way you’d like and to maybe continue exercising. You may feel that your body has started to fail you & that you have no control – Negatively affecting your confidence, mental health & wellbeing.

Many mums are on a mission to flatten their mummy tummy and think that performing lots of sit ups and twisting movements is the way to go. STOP NOW!! If you have abdominal separation and/or a weak pelvic floor or transverse abdominus, that you don’t know about you could actually damage yourself further and end up making your belly protrude more. This is why I encourage my clients to visit a Women’s Health Physiotherapist but more on that later…



Why would you want to damage yourself or make symptoms worse? 

As the saying goes; you are only as strong as your weakest link. You may have strong arms and legs, a strong back and be able to breath correctly, but ensuring your foundations are strong is just as pertinent. Pushing too hard too soon or doing more than you are capable of is not the right way to return to exercise after child birth.

 Even if you were able to do it before.

 You are either going to end up with an injury and/or start leaking. Yes, I did say that. You may be shaking your head and saying it couldn’t happen to you, but what if it does? It’ll start as little trickle but if you don’t do anything about it will get worse. What are you going to do then? Most people would be embarrassed and probably stop exercising or start wearing nappies – I mean Light Bladder Leakage Pads.

Light bladder leakage – What is “light” leakage? Any leakage needs to be looked into, so don’t suffer in silence. It’s common but it’s not normal and you don’t have to live with it. 


These issues are only a problem when they are a problem – They need to be prevented before they become a problem! You can’t run a marathon without some sort of training and you can’t jump straight in where you left off before you were pregnant. You NEED to ensure that everything is working as it should be, reduce any risk, get individual advice, modify & get help if you need it. How hard would it be, to care for your newborn, with an injury? All the bending over, squatting down, picking up, rocking, etc. cannot be done as easily with an injury.

You need to do exercises that are right for YOU.

With education and the correct advice you can prevent, improve and fix these issues so you never have to put up with unpleasant symptoms like incontinence, lower back pain and even a prolapse. Maybe becoming even stronger and fitter than you were before pregnancy. 



BUT… Many women I have come across don’t think they need any advice and are quite certain that everything is working as it should be. 

I read a lot, ask and take advice from women’s health physiotherapists & experienced professionals, as well as undertaking further training so I can understand all of this in depth & pass this knowledge onto YOU.

So I say… Get out there, get it checked, get some individual advice, modify your thinking and lifestyle and get the help you may need. Just one appointment with a Women’s Health Physiotherapist can confirm that your core and floor are working correctly – Prevention trumps cure every time and is much cheaper.



Why wouldn’t you?    

You know now so there’s no excuse – You don’t know what is happening on the inside – Start at the beginning and build a great foundation – Look after you.