The Mama Physio

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

Safe sleep in pregnancy! 💌 SEND this to someone who is pregnant 🤰🏻 !Research shows that women can halve their risk of st...
11/02/2026

Safe sleep in pregnancy! 💌 SEND this to someone who is pregnant 🤰🏻 !

Research shows that women can halve their risk of stillbirth by going to sleep on their side from 28 weeks pregnancy compared with sleeping in the supine position.

Swipe to learn more!

SAVE this for later 📌 and send to someone who is pregnant 💌

🩷 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!

10/02/2026

🔥 STOP SCROLLING: This 7 minute core workout is postnatal & prolapse-safe (and it burns in the best way)
SAVE this for later 📌

For day 29 of 30 pelvic health tips and tricks I’m bringing you a quick and fiery core workout that you can do at home that targets your deep core + obliques.

✔️ No equipment
✔️ Postnatal & prolapse-safe (from 
✔️ Take breaks as needed + watch for uncontrolled doming

Exercises:
🔥Kneeling side plank pulses - both sides
🔥Oblique reach in tabletop - both sides (beginner = feet on mat)
🔥Butterfly crunch
🔥Four point hovers
🔥Mountain climbers (beginner = slow it down)

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

🩷 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!

       

💩Constipation in pregnancy isn’t just uncomfortable 😖
It can contribute to pelvic floor tension, haemorrhoids, prolapse ...
09/02/2026

💩Constipation in pregnancy isn’t just uncomfortable 😖

It can contribute to pelvic floor tension, haemorrhoids, prolapse symptoms, and painful bowel motions.

It’s got to be one of the most unpleasant symptoms of pregnancy, and something I discuss for the majority of my day at work….. 💩🤰🏻🙅🏻‍♀️

And yet… so many women are told to just “eat more fibre” and hope for the best.

As a pelvic health physio, these are the exact strategies I teach my pregnant clients to support easier, more comfortable bowel motions, without straining.

👉 Swipe through for practical, evidence-informed tips you can start today.

Are there any tips I’ve missed? Let me know below 👇

**p

📌 SAVE this C-section Birth Recovery Checklist DAY 25 OF 30 PELVIC HEALTH TIPS AND TRICKSSwipe through for the exact adv...
05/02/2026

📌 SAVE this C-section Birth Recovery Checklist
DAY 25 OF 30 PELVIC HEALTH TIPS AND TRICKS

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?

💬 Comment “MOVE” to receive a 20% discount to your inbox

For a guided first 6-week postpartum program (education + pelvic floor-safe workouts), start your FREE trial with

Some of my favourite family shots by .daydot 📸 (Not sponsored just obsessed with Becca’s work!)
04/02/2026

Some of my favourite family shots by .daydot 📸

(Not sponsored just obsessed with Becca’s work!)

📌 SAVE this Vaginal Birth Recovery Checklist!! DAY 24 OF 30 PELVIC HEALTH TIPS AND TRICKS
(C-section version coming next...
04/02/2026

📌 SAVE this Vaginal Birth Recovery Checklist!!
DAY 24 OF 30 PELVIC HEALTH TIPS AND TRICKS
(C-section version coming next!)

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?

💬 Comment “MOVE” to receive a 20% discount to your inbox

For a guided first 6-week postpartum program (education + pelvic floor-safe workouts), start your FREE trial with .

Staying cool in this heatwave 💦☀️These little baths have been such a lifesaver lately.We’ve been using the Stokke Flexi ...
02/02/2026

Staying cool in this heatwave 💦☀️

These little baths have been such a lifesaver lately.
We’ve been using the Stokke Flexi Bath, with the newborn insert, it folds up easily (perfect when space is tight), works so well when you only have a shower, and we love that we can use it outside, in the kitchen, or take it with us on holidays.

It also has a heat-sensitive plug that changes colour if the water’s too hot or too cold, which gives extra peace of mind.

Simple, practical, and genuinely used daily over here!

Exercising with a prolapse doesn’t mean you have to stop moving. It means you need to move smarter 🩷📌 save for later!!Fo...
02/02/2026

Exercising with a prolapse doesn’t mean you have to stop moving. It means you need to move smarter 🩷
📌 save for later!!

For day 22 of 30 Pelvic health tips and tricks I bring you 8 tips to help you continue exercising WITHOUT worsening symptoms and while supporting your pelvic floor.

If you’ve been told to “just avoid exercise” or feel unsure what’s safe, this carousel is for you.

Save this for later and come back to it whenever symptoms flare 👇

🩷 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, explore my MOVE app with a FREE trial.
Every program includes education so you actually understand why you’re doing what you’re doing — not just following along.

If you are keen to get back to running without leakage, you need to think about more than just pelvic floor strength! (S...
29/01/2026

If you are keen to get back to running without leakage, you need to think about more than just pelvic floor strength! (SAVE this for later 📌)
Day 20 of 30 Pelvic Health Tips & Tricks

MY TOP TIPS TO AVOID LEAKAGE👉

1. Lead with the chest - stack your ribcage over your pelvis to make sure your “core canister” is positioned optimally.

2. Increase your cadence to 170-190 bpm. Taking more steps will decrease your stride and therefore reduce ground reaction force into the pelvic floor!

3. Keep your stomach relaxed....

4. AND Breathe! For our core canister to functional well we need to make sure that all sides are working together. If we grip the stomach you will grip your pelvic floor and stop it absorbing forces. This can lead to leakage!! If you breathe really shallow this will also do the same.

5. Wear a pessary. I am a HUGE pessary fan. This is the sports bra of the va**na. It will hold up your bladder and can reduce stress incontinence.

6. Strengthen the limbs in your body that stock absorb!!These are your calves, quads and glutes! If we have weak legs the ground reaction force into the pelvic floor increases too.

🩷 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

Day 17 of 30: Pelvic Health Tips FIVE TIPS TO HELP ROUND LIGAMENT PAIN IN PREGNANCY ⚡️(SAVE FOR LATER 📌)
Round ligament ...
24/01/2026

Day 17 of 30: Pelvic Health Tips
FIVE TIPS TO HELP ROUND LIGAMENT PAIN IN PREGNANCY ⚡️(SAVE FOR LATER 📌)

Round ligament pain is one of the most common pregnancy aches and pains I see in clinic, especially as your bump grows and your body adapts quickly.

The good news?
There are simple strategies that can significantly reduce how often it flares and how intense it feels.

👉 Swipe through to understand what’s happening and what actually helps.

🩷 Like, comment, and FOLLOW for daily pelvic health tips.

✨ Want evidence-based, physio-led Pilates for pregnancy, postpartum and pelvic floor? Check out my MOVE app with a FREE trial today. It includes educational content like this!

21/01/2026

SAVE FOR LATER 📌💪🏼🔥

For day 15 of 30 pelvic health tips and tricks I’m bringing you a quick, simple and effective TONED ARMS workout you can do in the comfort of your own home!

💪🏼Equipment: light weights (I am using 1.5kg)

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

Exercises:
🔥Offerings
🔥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!

🩷 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!

Day 13 of 30: Pelvic Health Tips
7 Tips to Ease Sore Hips at Night (📌SAVE this for later)Hip pain at night in pregnancy ...
19/01/2026

Day 13 of 30: Pelvic Health Tips
7 Tips to Ease Sore Hips at Night (📌SAVE this for later)

Hip pain at night in pregnancy is super common, especially as your bump grows and side-lying becomes your main sleep position.

The good news? There are simple ways to reduce the pressure and sleep more comfortably.

📌 Save this post to try these tips tonight!

🩷 Like, comment, and FOLLOW for daily pelvic health tips.

✨ Want evidence-based, physio-led Pilates for pregnancy, postpartum and pelvic floor? Check out my MOVE app with a FREE trial today.

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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