exercises for the early days

Postnatal exercises for the early days

  • Are you overwhelmed by which postnatal pilates exercises are best for you and when you should start them?
  • Would you like to get going but not sure what you can do safely in the first few weeks?
  • Want to tone your abdominals without creating a pot-belly or putting too much pressure on your pelvic floor?
  • Are you looking for guidance about when to progress on to more challenging exercises?

I have developed a complete sequence of progressing postnatal Pilates classes for you to do at home. They are hosted on BEAM, an online platform specialising in providing friendly on demand and live exercise to mums.

Click through to BEAMfeelgood.com and use my affiliate code BEAM-WITH-SUPPORTED-MUMS for 30 days free Gold Membership. This gives you full access to my on-demand and LIVE classes as well as others on the site such as HIIT, Babysleek Barre and yoga.

Many mums are worried about exercising after their delivery. These exercises are for the first stage of your postnatal recovery. That tricky time from after delivery  to 6 weeks – full of myths & scare stories! Specialist physiotherapists like myself can guide you at this stage.

 Follow me through a sequence of  gentle but effective Pilates movements. The exercises safely mimic everyday activities like walking , climbing stairs & stretching. But I add clear cues about how to use your abdominal & pelvic floor muscles correctly at the same time. You will quickly feel stronger, more supported and comfortable again.

If you had a caesarean delivery I have made a special video for you to follow. Read  more in this post.

If you have exercised through your pregnancy you will LOVE to be using your body safely and effectively again.  If you are new to exercise, welcome to a wonderful fitness journey!

Can you help other mums?

Please help us let other mums know about our safe, pelvic floor friendly exercises & resources.  Many mums are worried and nervous about exercising. We want Supported Mums & BEAM to be friendly, safe places to get sound information and support on your postnatal journey. Please write a review at BEAM, and share the videos with a friend!

exercises for back stiffness

More granny than gazelle?


Do you wake with back stiffness, feeling rather like an old lady; starting the day with contorting stretches just to feel normal? Do you find that you struggle to get comfortable in bed at night?

The natural instinct is to try morning stretches to loosen and get going.  If this is working for you please don’t stop – but if it seems rather laborious and more like patching the problem each day rather than solving it – try for the week ahead doing some Pilates spine curls and streches before you go to bed.


This has been a successful tactic for lots of my patients in clinic with niggly morning back stiffness. 

My theory is that by the end of a normal day of lifting, carrying, sitting, driving, and walking, the majority of people have lost pelvic alignment and their spines have resorted to stiffening the back muscles to keep us upright.  If you go to bed with a rigid lower back and asymmetrical pelvis then you are going to find a soft mattress uncomfortable as it distorts your shape further.  Furthermore,  you will eventually fall asleep but on a poorly arranged spine.  It won’t hurt when you are sleeping but it will complain as you start to move again next day.    

Mini-experiment:  You can feel this effect right now.  Try leaning your hand on the table or chair beside you so that your palm is flat with your wrist at 90 degrees.  It won’t hurt while you lean on it.  If you were distracted chatting to someone you could lean like this for a couple of minutes and not even think about it.  But when you release the pressure off your hand it will ache across the wrist joint and feel uncomfortable for a good minute or two before it wears off.  A night’s sleep on a stiff or crooked spinal column is a magnified version of this.

VIDEO: 10 minutes stretch and relax.

Use my licence code SUPPORTED-MUMS-WITH-BEAM to access all the videos on BEAM free for a month.

Stretch & Relax is good for partners too!
Stretch & Relax is good for partners too!

Even if you don’t do the video try 6 Pilates spine curls, on the floor (the mattress will be too soft), before you go to bed this week and let me know how you get on?  And if you have any other tips for  waking with the suppleness of a young gazelle please do share below.