WHO IS FOR
Who is this for?
Postpartum mothers once their care team allows movement
After vaginal or caesarean birth with suitable modifications
Those wanting a gradual, confident return to movement
MOM WELL
Loading MOM WELLMOM WELL
Loading MOM WELLPostpartum
A progressive pathway beginning with daily movement and breathing, then rebuilding the abdominal wall, pelvic floor and whole-body strength.
WHO IS FOR
Postpartum mothers once their care team allows movement
After vaginal or caesarean birth with suitable modifications
Those wanting a gradual, confident return to movement
PROBLEMS
Difficulty getting out of bed
Neck or back discomfort while feeding or carrying baby
Abdominal weakness or diastasis concerns
Pelvic-floor weakness or urine leakage
Uncertainty about returning to exercise
Programme curriculum
Module 1
Begin with breathing, safe transfers and supportive positions.
1. Start here after birth
10 min
2. Getting out of bed
12 min
3. Feeding and baby-holding posture
15 min
Module 2
This is general educational and rehabilitation content, not a substitute for individual medical assessment. Seek clinical clearance for a high-risk pregnancy or concerning symptoms, and stop for sharp pain, bleeding, dizziness or unusual shortness of breath.
BENEFITS
The programme focuses on understanding, progression and safe practice—not isolated exercises without context.
Make daily movement easier and more comfortable
Progressively rebuild abdominal function
Improve coordination with the pelvic floor
Manage effort, rest and repeated baby care
Create a clear return-to-exercise plan
INCLUDES
Four progressive weekly phases
Bed mobility, sitting and baby-carrying skills
Breathing, abdominal and pelvic-floor practice
Low- then moderate-intensity general strength
Checkpoints before increasing intensity
REQUIREMENTS
Follow your care team’s advice, especially after caesarean birth or complications
A stable chair, small space and optional mat
Reconnect breathing with the abdominal wall and pelvic floor.
1. Postpartum breathing
13 min
2. Abdominal reconnection
16 min
3. Pelvic-floor relax and lift
15 min
Module 3
Add light resistance to functional movement.
1. Sit to stand with confidence
17 min
2. Upper-body strength for mothers
20 min
3. Walking progression
12 min
Module 4
Assess readiness and choose the next step.
1. Exercise-readiness signs
14 min
2. Whole-body recovery session
25 min
3. Choose your next step
9 min