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Want to recover well after birth? Your recovery starts before your baby arrives.

In this episode of the Pregnancy, Birth and Recovery Podcast, I talk about how to prepare your body during pregnancy with your postnatal recovery in mind, and the practical steps that can help support you in those important first six weeks after birth.

In this episode, I cover:

• Exercising during pregnancy and why regular movement can support recovery
• Preparing your body for birth with long-term recovery in mind
• Why a pelvic floor assessment during pregnancy can be helpful
• What a functional pelvic floor really means, including strength and relaxation
• Preparing your pelvic floor for birth and discussing perineal massage
• Managing pregnancy aches and pains so you can continue moving comfortably
• Gradually building up walking during the first six weeks after birth
• Why short periods of horizontal rest can support pelvic floor recovery
• Reducing unnecessary lifting and physical strain during early recovery
• Supporting recovery after both vaginal and caesarean birth
• What to expect from a six-week postnatal physio check
• How to gradually rebuild mobility, strength and confidence after birth

Every birth and recovery journey is different, but building strong foundations during pregnancy and giving your body the right support afterwards can make a meaningful difference.

Listen in for practical, realistic guidance to help you prepare for birth and recover well after birth.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

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In this episode, pelvic floor physiotherapist Kath Baquie discusses returning to running after having a baby and why readiness is about more than simply reaching a certain number of weeks postpartum.

Many women are told they can return to exercise at six weeks or start running at twelve weeks, but recovery after pregnancy and birth is not determined by a timeline alone. Kath explains the pelvic floor, strength and impact milestones she looks for when supporting women returning to running after pregnancy.

In this episode you'll learn:

• Why time postpartum does not automatically mean you're ready to run
• Pelvic floor signs to look for before returning to running
• Strength and impact milestones that can help guide your progression
• What symptoms may suggest you need additional support
• What to expect when you first start running again after birth
• Why recovery, nutrition and overall wellbeing also play an important role

Whether you've had a vaginal birth or caesarean birth, this episode will help you better understand how to approach postpartum running with confidence.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us Fan Mail

In this episode, I share the honest conversation I wish someone had shared with me before my first pregnancy. Looking back now as a pelvic floor physiotherapist and mum of three, there are so many things I would approach differently when it comes to birth prep, pelvic floor support, and postpartum recovery.

This episode is not about fear or chasing the “perfect” birth. It is about understanding your body, feeling informed, and giving yourself the support you deserve during pregnancy, birth, and beyond.

In this episode, we discuss:

• What I would personally do differently if I was pregnant for the first time again
• Why there is no one “perfect” type of birth
• How age and genetics may influence pelvic floor recovery
• The importance of pelvic floor assessments during pregnancy
• Overactive pelvic floor and how it may affect birth
• Why learning to relax the pelvic floor matters just as much as strengthening it
• How pelvic floor assessments help create baseline postpartum recovery goals
• The role of regular exercise during pregnancy for childbirth and recovery
• Perineal massage and reducing the risk of severe tearing
• Why I believe every woman deserves a proper 6-week postnatal check
• The importance of postpartum rehab and recovery support
• Why I would avoid excessive “birth prep stretches”
• The mistake I made by doing too much too soon postpartum
• What I wish I knew about labour, transition, and birth education
• My reflections on epidurals and pelvic floor relaxation
• Why postpartum recovery deserves far more attention and support

Whether you’re currently pregnant, preparing for birth, or navigating postpartum recovery, I hope this episode helps you feel more informed, supported, and reassured that every birth journey is unique.

https://www.fitnestmama.com

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.