EMLI Health

EMLI Health Helping mums move well through pregnancy & beyond
Exercise + education, built by health professionals
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24/05/2026

Our women's health physio Ali has seen hundreds of postpartum recoveries and these 3 things come up every single time 👇

1. Peri bottle.
Your first trip to the bathroom after birth is going to feel scary. A peri bottle makes it so much more manageable. Pack one in your hospital bag or make sure the hospital has one ready.

2. Squatty potty. Elevating your feet when you open your bowels takes so much pressure off your pelvic floor. Once you start using one, you'll never go back.

3. Compression wear. Good quality compression (think high-waisted bike shorts that reach your lower ribs) helps with swelling, ab separation, and re-engaging your pelvic floor from the very early days.

Small things can make a big difference. Save this for when you need it

17/05/2026

The 6 week check. You've been counting down to it.

You think you're going to walk out with clear answers.
A plan. Someone finally telling you what you can and can't do.
And for a lot of mums it's just... not that.

You get told everything looks fine and you leave more confused than before.
So you assume fine means go. Back to running. Back to lifting. Back to normal.

And that's often where I see women in clinic, at that 12 to 20 week mark, when symptoms start showing up and they genuinely don't understand why.
Because nobody guided them through that window after six weeks.

Being cleared is not the same as being recovered.

Your pelvic floor, your core, your whole body has been through an enormous amount. Six weeks is really just the start of that healing process.

If your appointment felt underwhelming, that's not your fault. But please don't let "they didn't say anything was wrong" be your green light to jump back into everything.

You deserve more than that.

👇 Did your 6 week check leave you with more questions than answers?

10/05/2026

Because something is common, doesn't mean it's normal.
That pelvic floor heaviness, a little leakage when you sneeze, that sudden urge to run to the bathroom. In those first 1 to 3 weeks postpartum, your body is adjusting to an enormous amount of change.

That's okay.

But if it's still happening past that 3 to 4 week mark?
That's your body asking for help. And you deserve to listen to it.

I see so many women at 6 to 8 weeks who've never even heard the word prolapse.
Who've been told everything is "fine" at their 6 week check and sent home with no real guidance.
Who've been quietly putting up with symptoms because they thought this was just what postpartum felt like.

It doesn't have to be.

Common and normal are not the same thing. You don't have to just push through.

If something feels off, the heaviness, the leaking, that feeling like you're sitting on a ball, a bulge that wasn't there before. Please get it checked. Earlier than 6 weeks if you can.

Full chat in bio

07/05/2026

Laura. A few months post C-section.

Didn’t know where to start.

Finished feeling strong, supported and like herself again.

This is what EMLI is for.

Link in bio. Foundations program.

emlihealth

06/05/2026

I'm a women's health physio and I want to say something that might be controversial.
Kegels are not actually where postpartum recovery starts, and I wish someone had been clearer about this from the beginning.

Before your pelvic floor can do anything useful, your diaphragm needs to be working with it, and almost every woman I see in clinic has no idea this connection even exists.
Nobody tells you, not in your discharge paperwork, not at your six week check, not anywhere.
That gap is exactly why so many women feel like their recovery is stalling even when they're doing everything they were told to do.

Your breath is the foundation, and once you understand why, everything else starts to make more sense.

Today is International Midwives Day, and I don't think I'll ever fully be able to put into words what midwives have mean...
05/05/2026

Today is International Midwives Day, and I don't think I'll ever fully be able to put into words what midwives have meant to me.

When I gave birth, my midwife wasn't just there to deliver them. She was there in the quiet moments at 3am when I was scared. She was there when I didn't know what was normal and what wasn't. Made me feel safe, capable, and seen at a time I felt none of those things on my own.

So today, from me as a mum, and from every mum inside our EMLI community who has thought the words "I don't know what I would have done without my midwife". Thank you.

Thank you for knowing what I needed without me having to ask.

Thank you for the calm hands and the honest answers.

Thank you for staying long after your shift was meant to end.

Thank you for treating birth like the sacred, ordinary, extraordinary thing it is.

Thank you for making women feel held in a world that so often forgets to.

We see you today, and we'll keep seeing you every day after.

Tag a midwife who changed your story. Let's flood their feed with the love they've earned.

Amy & the EMLI community

04/05/2026

I honestly thought I was doing everything right.
I was seeing a women’s health physio.
I was exercising.
I felt good.
So I kept progressing.
A little more here.
A little harder there.
Trying to make it “worth it” in the small windows of time I had.

And then
 I suddenly didn’t feel fine anymore.
What started as a small ni**le turned into pain that stuck around.
Walking became uncomfortable.
Then it became something I had to plan around.
I couldn’t walk more than a couple of hundred metres without pain.
I went down the route of scans, appointments, trying to figure out what had gone wrong.

And the frustrating part?
It wasn’t that I did nothing.
It was that I didn’t have clear guidance on when to not do more.
No one really talks about that part.

We hear “get back into exercise”
“listen to your body”
“build your strength”

but not how to do that in a way that actually protects your recovery.
Looking back, it wasn’t the advanced exercises that would have made the difference.
It was the structure.
The pacing.
Knowing when to stay where I was, instead of rushing ahead.
The “boring” stuff.
The kind of things that don’t look impressive, but quietly build a body that feels strong and reliable again.

This is what the evidence shows.
And it’s the part that’s so often missing when you’re piecing things together on your own.

If you’re in that phase of wondering whether you’re doing too much, or not enough
 you’re not alone in that.
And you’re not the problem.

01/05/2026

I sat down with Ali, our women’s health physio
 and we ended up having the kind of conversation I wish someone had just sat me down and had with me in those early weeks.

Because honestly
 that 1–12 week stage?
It can feel like you’re just figuring everything out as you go.

Like

“is this normal?”
“should I be doing something about this?”
“am I doing too much
 or not enough?”

Ali sees women in this phase every single day, so we just talked through it all.
The things that come up again and again.
What actually matters for recovery
 and what doesn’t.

It made so much sense hearing it said out loud.

Full interview here: https://www.youtube.com/watch?v=PIkgN4Q6en8

Postnatal advice that gives me the total ick 🙃 (don't say I didn't warn you)We're going there. grab a coffee.Because I'v...
30/04/2026

Postnatal advice that gives me the total ick 🙃 (don't say I didn't warn you)

We're going there. grab a coffee.

Because I've been in this space long enough to know that so much of the advice floating around out there wasn't designed for you and some of it is genuinely doing more harm than good.

The "snap back" messaging. the generic 6-week clearance. the "just do yoga" advice. the pushing through symptoms because everyone else seems to be fine.

You deserve better than that.

EMLI was built for exactly this, real postnatal movement that actually meets your body where it is right now, not where someone else thinks it should be.

Save this if it resonated. send it to a mum friend who needs to hear it.

In the comments, drop your biggest postnatal ick 👇

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