The Mama Physio

The Mama Physio Musculoskeletal, Women’s, Men’s and Pelvic Health Physiotherapist. Clinical Pilates instructor based in Melbourne, Australia

📌 SAVE these C-section Birth Recovery Tips!Swipe through for the exact advice I give my patients in birth prep appointme...
01/04/2026

📌 SAVE these C-section Birth Recovery Tips!

Swipe through for the exact advice I give my patients in birth prep appointments: simple, practical, and evidence-based!

👇 Tell me in the comments: what helped your recovery the most?

For a guided first 6-week postpartum program (education + pelvic floor-safe workouts), start your FREE trial with 
Comment “MOVE” to receive a 25% discount to your inbox 💌
       

SAVE this 📌  🤍C-section Scar MassageWHY?
Improve mobility + elasticity
Reduce tightness + restriction
Support sensation ...
31/03/2026

SAVE this 📌 🤍C-section Scar Massage

WHY?
Improve mobility + elasticity
Reduce tightness + restriction
Support sensation + overall appearance

WHEN?
Once dressing is off + wound fully healed
(usually after 6 weeks or when cleared)

WHAT TO USE?
Oil, cream… or nothing (a little friction is okay)

HOW?
👉 Start by getting comfortable touching around the scar
👉 Work around → then over the scar
👉 Up/down, side to side, small circles

PRESSURE?
👉 Gentle to start → build gradually
👉 Aim for the scar to go white → then red

HOW LONG?
⏰ 5–10 mins per day
⏰ At least 3 months of consistency

Save for later + send to a C-section mum who needs this 🤍

For more tips like this
Check out app: physio-led exercise for pregnancy + postpartum, combined with expert education to help you feel confident, move pain-free, and heal well after birth.

I’m thrilled to be representing Unite Health at  in Sydney on 2 May! I’ll be leading a dynamic Reformer workshop that br...
30/03/2026

I’m thrilled to be representing Unite Health at in Sydney on 2 May! 

I’ll be leading a dynamic Reformer workshop that bridges women’s health and Pilates education, giving you practical, evidence-based strategies to confidently support prenatal clients, and go beyond the basics of pregnancy modifications.

If you’re ready to elevate your practice, grab your tickets for The Pilates Expo via their website. Can’t wait to see you there!

C-sections mamas SAVE this 📌 This is one of the easiest ways to improve your scar!Silicone strips are backed by solid ev...
27/03/2026

C-sections mamas SAVE this 📌

This is one of the easiest ways to improve your scar!

Silicone strips are backed by solid evidence when it comes to supporting scar healing.

Swipe to find out more and how to use them.

The great news is this works on New and old scars too.

Save this so you remember 📌
Send to a C-section mama who needs this 💌

C-section mamas, this one’s for you! Here are my top tips for caring for your C-section scar - from birth, past 6 weeks,...
25/03/2026

C-section mamas, this one’s for you!

Here are my top tips for caring for your C-section scar - from birth, past 6 weeks, and even for older scars. 📌 SAVE for later or share with a friend who might need this!

From birth:
• Wear compression garments
• Eat well to support healing

From 6 weeks postpartum:
• Micropore tape and/or silicone strips
• Scar massage (ask a physio for the best technique for you!)

Do you have any go-to scar care tips? Drop them below - I’d love to hear! 👇

Couldn’t resist one last post of the twins whilst it’s still multiple births awareness week 🩷To all the parents of multi...
22/03/2026

Couldn’t resist one last post of the twins whilst it’s still multiple births awareness week 🩷

To all the parents of multiples-
You are strong.
You are resilient.
You are brave.
You are blessed.
👯‍♀️



📸 .daydot

19/03/2026

10 MINUTE TONED ARMS

💪🏼Equipment: medium to weights (I am using 2kg)

🤰🏻🐣 Pregnancy, postnatal and prolapse safe: YES - take breaks as needed and watch for uncontrolled doming

Exercises:
🔥Forward extensions
🔥Alternating frontal and lateral raise
🔥Elbow prop shoulder extensions (both sides)
🔥Half plank shoulder taps

⏰ 1 minute each exercise
🔁 repeat 2-3 sets if you have time!

And if you’d like a FREE full length postnatal safe core workout comment “WORKOUT” below 👇

🩷 Like, comment, and FOLLOW so these daily pelvic health tips continue to show up in your feed.

✨If you’re looking for evidence-based, physio-led Pilates for pregnancy, postpartum, and pelvic floor health, you can explore my MOVE app with a FREE trial today! All programs include educational content like this!

       

“Strong” doesn’t always mean better… 👀When we talk about pelvic floor issues, most people assume weakness.But a tight pe...
18/03/2026

“Strong” doesn’t always mean better… 👀

When we talk about pelvic floor issues, most people assume weakness.

But a tight pelvic floor is actually just as common - and often completely missed.

Here are some signs your pelvic floor might be overactive or too tight 👉 (swipe across)

If you’re nodding along - more legals isn’t the answer ❌

In fact, it can sometimes make symptoms worse.

Your pelvic floor needs to be able to both contract AND relax.

This is where we shift the focus to:
✨ down-training
✨ breath work
✨ coordination
✨ and whole-body movement

Not just squeezing harder.

If this sounds like you, I would recommend seeing a Pelvic Health Physio. You can check my website for the “Find A Physio” directory.

Any questions? Comment below 👇

Save this for later & send it to a friend who’s been told to “just do more Kegels” 💌

To be completely honest, when I first found out I was having twins, I freaked out. All I could think about were the prac...
16/03/2026

To be completely honest, when I first found out I was having twins, I freaked out. All I could think about were the practicalities… selling our house, getting a bigger car, how we’d manage childcare. 😅

But the moment they arrived, all that fear melted away. Watching them grow, seeing them interact, feeling their tiny hands hold each other… it’s like your heart doubles in size, and suddenly you’re part of this incredible twin/multiple mum club you never knew existed.

This week is Multiple Births Awareness Week, and I just want to celebrate all the twin, triplet, and multiple birth families out there. Your love, strength, and resilience is inspiring, and every little moment is magic - even the chaos. 🫶

To all the twin parents: your hearts are bigger than you ever imagined. ❤️

Kegels are great… but they’re not the whole story (SAVE for later📌)Your pelvic floor doesn’t work in isolation.
It’s par...
12/03/2026

Kegels are great… but they’re not the whole story (SAVE for later📌)

Your pelvic floor doesn’t work in isolation.

It’s part of a team.

Two muscles that play a big role?
👉 Your adductors (inner thighs)
👉 Your abdominals

When these muscles contract, they naturally help facilitate pelvic floor activation.

Which means strengthening them can help you get a better, stronger pelvic floor contraction overall.

This is why pelvic floor rehab isn’t just endless Kegels.

It’s about training the whole system.

And that’s exactly how I structure the workouts inside supporting your pelvic floor through pregnancy, postpartum and beyond.

If you want pelvic floor-friendly workouts designed by a women’s health physio, comment MOVE and I’ll send you a discount code for the app.

Save this for your next workout 📌

✨ GIVEAWAY ✨ To celebrate International Women’s Day, we’re teaming up with  and .co to bring you an amazing prize pack f...
08/03/2026

✨ GIVEAWAY ✨
To celebrate International Women’s Day, we’re teaming up with and .co to bring you an amazing prize pack for ONE lucky winner! 🎉

YOU COULD WIN
👉 .co $150 voucher!
👉 pre or postnatal compression leggings AND compression socks valued at $240
👉A yearly Online Pilates Membership valued at $399!

To enter:
1. Follow .co
2. Like this post ❤️
3. Tag a friend below. The more tags, the more entries!
4. Share to your story for additional entries

Good luck! 🍀

Competition runs for one week and closes on Sunday 15th March 2026 at 11:59pm. The winner will be picked at random and announced on our stories the following day. Open to entrants in Australia and New Zealand.

As a women’s health physio, and a mum to three daughters, this day feels pretty special.Happy International Women’s Day ...
07/03/2026

As a women’s health physio, and a mum to three daughters, this day feels pretty special.

Happy International Women’s Day 🤍

Every day I have the privilege of working with incredible women - women growing life, healing postpartum, rebuilding strength and learning to prioritise their health.

And then I come home to three little girls who are watching it all.

Watching how I care for my body.
Watching how I support other women.

It’s a big reason why I do what I do.

Why I talk about pelvic health.
Why I created MOVE - to help more women feel strong, informed and supported in their bodies through pregnancy, postpartum and beyond.

Because strong, supported women raise the next generation of strong women.

Tag a woman who inspires you today ✨

Address

Clifton Hill
Melbourne, VIC
3068

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Jessica Kostos aka. The Mama Physio

B Physio (Honours) (Uni Melb) Post Grad Cert Physio (Continence & Pelvic Floor) (Uni Melb)

Certified APPI Pilates Instructor

APA Dry Needling and AACP Acupuncture for Women’s Health qualifications

Professional Memberships