Postpartum tools & exercise plan a busy women

06 Dec Postpartum tools & exercise plan a busy women

The journey through Motherhood is an exciting, busy and exhausting one. To Restore and Reform yourself and your body following the birth of your baby there are some very simple things you can do very early but most importantly be kind to yourself and enjoy the journey.

To aid in the restoration of the abdominal muscles, an abdominal support in the form of an abdominal binder is recommended to be worn for 6-8 weeks following the birth of your baby if abdominal separation is greater than 3-4 finger widths or 50mm. 

Many women are concerned wearing a binder will make their muscles lazy. On the contrary, it provides a support mechanism or brace like action, for the trunk and abdominal area especially when active during the day, lifting, bending and carrying.

It also instigates an awareness of appropriate posture and the need to activate the abdominal and pelvic floor muscles during activity. Make sure the binder is comfortable to wear for long periods of time and in all positions, sitting, standing etc. and is kind to the skin.

I highly recommend the Mamaway Nano Bamboo Postnatal Recovery & Support Belly Band

It is soft but rigid enough to supply appropriate support. The extra external wrap allows specificity to an abdominal separation and provides more specific back support.

Many women are keen to return to exercise following the birth of their baby but not sure what they can do and when.

Participating in sport, running or other high impact activities too early after childbirth may reduce pelvic floor muscle strength and cause long term bladder and bowel problems or pelvis organ prolapse, so it is important to be guided by a women health physiotherapist during this time. During the early weeks postnatal, walking combined with abdominal and pelvic floor exercise is appropriate.

  • It is recommended to wait until your 6th week postnatal check with your obstetrician, midwife or continence professional before increasing your activity level
  • Aim to steadily increase back to high impact exercise over a 3-4 month period after birth

you can minimise the risk of these developing by being educated and taking precautions.

The following exercise plan from Pelvic Floor First is a great starting point.


Information source:

Ultimately motherhood is an exceptional journey that we, as women, are so very blessed to experience. The journey is so individual and the outcome will be so very very special.

As a physiotherapist and Mother, I have been able to combine both my personal and professional experience plus my love to exercise into an exercise program  called BODYBALL that will take you through a reformation, a restoration, to be the best  that you can be!

BODYBALL is a progressive exercise program that allows you to commence guided appropriate exercise under the guidance of a physiotherapist as early as 6 weeks post natal progressing through varied levels of exercise in the childbearing years.

All classes offer childcare and are tailored to meet the individual needs of a new mother.


Written by


PHYSIOTHERAPIST & Regular contributor to the Mamaway Blog


Erin Ni
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