Your pelvic floor is the layer of muscle that supports the bladder, bowel and uterus. During pregnancy it carries a growing baby. During vaginal birth it stretches up to three times its normal length. During Caesarean birth it does not stretch in the same way, but the abdominal wall and connective tissue are still affected.

Post-natal recovery is not about returning to your pre-pregnancy body in 6 weeks — it is about systematically retraining the pelvic floor and abdominal wall so they support the rest of your life: lifting your child, returning to exercise, planning the next pregnancy, ageing without prolapse or incontinence.

For the first six weeks, focus on rest, controlled breathing, gentle walking, and very light pelvic-floor activation. Do not start heavy lifting, running, sit-ups, planks, or high-impact exercise.

Pelvic floor “wake up” exercises start in the first week if comfortable: a few gentle contractions per day, focusing on a controlled lift-and-release. Quality, not quantity.

At six weeks, see a pelvic-health physiotherapist for a post-natal screen — this is the inflection point where structured rehabilitation begins.

Many post-natal women do Kegels incorrectly — pushing down instead of lifting up, holding their breath, or contracting buttocks and inner thighs instead of pelvic floor.

Correct technique: imagine stopping yourself from passing wind and urine at the same time. The motion is up and in, not bearing down. Breathe normally. You should not see your tummy bulge or your buttocks squeeze.

A typical post-natal Kegel program: 3 sets of 10 contractions, holding each for 5 seconds, twice a day. Add quick flicks (1-second contractions) for fast-twitch retraining. Progress by adding load (squat, lunge, weighted carries) once your physiotherapist has confirmed your technique.

Book a pelvic-health physiotherapy appointment early — before 6 weeks if needed — if you have:

• A sensation of heaviness, dragging, or “something falling out” in your vagina (possible prolapse)
• Leaking urine when coughing, sneezing, laughing, jumping, or running
• Leaking gas or stool
• Pain with sex after the standard 6-week post-natal window
• A visible separation between your rectus abdominis muscles (diastasis recti) wider than 2 fingers
• Lower back or pelvic pain that has not resolved

These are common, but they are not normal — and they almost always respond to proper pelvic-floor rehabilitation.

The current evidence-based recommendation: no high-impact running before 12 weeks post-birth, even if you ran throughout pregnancy. Return is staged: gentle walking, then walk-jog intervals, then easy continuous running — all based on pelvic-floor and abdominal-wall readiness, not calendar.

A pelvic-health physiotherapist will run you through return-to-running readiness tests: single-leg hops, single-leg squats, plank holds, and pelvic-floor endurance under load. Pass the criteria, return to running. Fail the criteria, build the missing capacity first.

A first post-natal pelvic-health appointment runs 30–45 minutes. We take a detailed history of pregnancy, birth, current symptoms, and your goals (return to running, planning another pregnancy, prolapse concerns).

With your informed consent, we perform a pelvic-floor assessment — this may include external observation, abdominal palpation, and (where appropriate) internal examination. You can decline any part of this examination. Real-time ultrasound is an excellent non-invasive alternative for biofeedback.

You leave with a clear program, return-to-exercise guidance, and a follow-up plan. Most post-natal women see their pelvic-health physiotherapist 3–5 times over the first 6 months.