Pelvic Physio Zoe

19/11/2025

I’ve been seeing a lot of pregnant women in clinic recently who aren’t sure when it’s safe to start exercising or what counts as OK in pregnancy. So here’s a clear guide to help.

The UK Chief Medical Officers recommend that pregnant women with no contraindications aim for:

✨ 150 minutes of moderate activity per week, and
✨ Strength training at least 2 days per week

—and you can begin as early as the first trimester if you feel up to it.

If you’re new to exercise, start with:
• walking
• mobility and pelvic floor connection
• light resistance (bands/bodyweight)
Small, consistent sessions make a big difference.

If you’re already active (runner, lifter, CrossFitter), you can normally continue your training with a few adjustments:
• avoid max effort work
• monitor symptoms (heaviness, pain, leaking, doming)
• scale load and impact as pregnancy progresses
• prioritise breath, control and recovery

Contraindications to exercise include:
• placenta praevia after 28 weeks
• pre-eclampsia
• severe anaemia
• ruptured membranes
Always check with your midwife or doctor if you're unsure.

The aim is safe, sensible movement that supports you in pregnancy and sets you up well for recovery. All movement counts! ✨

Join my mailing list for weekly pregnancy and postnatal guidance! https://welcome.eggletonphysiotherapy.co.uk/pregnancyexercises

Reference: UK Chief Medical Officers’ Physical Activity Guidelines 2019 (gov.uk)

19/11/2025

Any of my followers fancy some free scar therapy?

Free scar therapy for London mums! We have a space available on Tuesday 9/12/25...do you know someone who could benefit?

Book here https://restorescartherapy.com/free-treatment/ or contact us contact@restoretherapy.co.uk

24/01/2025

What can I do to my scar to ensure the best outcome?

This is one of the main things that women want to know when I see them for postnatal checks (aka ). 42% of births in 23/24 were via C section with about half being planned and half being emergencies. If you’ve never had an operation before it is very difficult to know what is a ‘normal’ scar for you and how to treat it.

Most scars benefit from being moisturised and lightly massaged (once the wound has fully closed and scabs are off) to ensure full mobility and restored sensation.

Some scars need particular treatments. For example, a red raised scar needs different treatment to a sunken, tethered scar. Firm massage can aggravate hypertrophic scars while others really benefit from massage to free them.

Along with being a practitioner I am a Restore Scar Therapy practitioner, which means I have had specialist scar training. Scar therapy appointments include a full assessment of your scar, including sensation, mobility and appearance. Treatment involves scar massage using techniques and teaching you home treatments, plus advice on scar products that may help (e.g. silicone sheeting).

Comment below or dm if you have any questions!

18/11/2024

One of my most watched YouTube videos is my

It’s some of my favourite and exercises, smooshed together with some great birth preparation exercises.

Check it out for an ‘in between class’.

Pilates for Pregnancy classes are back TOMORROW in Epping.

Booking link in my stories or DM me if you have any questions.
birthwisdom .yoga

01/11/2024

Absolutely love this place…try it, you won’t regret it!

26/10/2024

24/01/2024

Abdominal rehab (shared with consent).

This lovely client was referred to me by her personal trainer for abdominal rehabilitation following her mini tummy tuck. She had had this procedure for loose skin following the births of 3 big babies.

Whilst my lady was happy with the outcome of the surgery for her lower abdomen, she still felt that her upper abdomen (which had not been surgically treated) domed when she was exercising and bloated during her period and after eating.

On assessment her upper abdominal wall was mildly distended in standing (first photo on left). Inter-recti distance was 1 finger above her umbilicus and there was no gap at all below her umbilicus. Her linea alba tension was very firm below her umbilicus but softer above it. Doing a dead bug exercise caused a wide ‘dome’ shape down the centre of her abdomen, where she was losing pressure through her weakened linea alba.

Treatment has involved monthly sessions with me and weekly sessions with , plus daily home exercises by this very motivated lady. We have worked progressively at exercises that cause borderline soft doming, and gradually increased their difficulty as her control and strength have improved. I have also treated her with soft tissue work and scar therapy and Morgan has worked on developing upper and lower body strength through resistance training.

Check out her incredible progress in 3 months!

21/12/2023

2 full years in business done!

Thanks to all who have supported Eggleton Physiotherapy since we started at the beginning of 2022 ✨

Merry Christmas and a Happy 2024 to you 🎄🎅🏻⭐️

11/10/2023

This photo was taken of me at the gym on Sunday 😂 I was much less consistent with training over the summer (kids off, holidays etc) and since September work has been manic. My strength and fitness have definitely taken a hit 😬

It has been a couple of tough weeks of realisation (squat strength has reduced significantly, ability to do a pull up has gone miles backwards, and I can’t tell you the last time I did a handstand 😂)…BUT! With this realisation has come huge motivation to re-commit to minimum 4 sessions per week and *maybe* some accessory work if I can squeeze it in. I am excited to feel strong again.

Mums on your postpartum rehab journey, I’m sure you can draw some parallels. Rehab progress is never linear. Even if you’ve had weeks or months off, get back on that train. It will be worth it 💫

08/09/2023

My youngest daughter started school this week and I am so excited for her journey.

Life is going to be different. Still crazy and chaotic with 2 young children but slightly simpler…maybe?!

I’m back in clinic after the summer and loving catching up with lots of you. I know many of my followers have young ones starting primary, secondary and even going to university. A real season of change.

Let’s do this September 💪

04/08/2023

Free taster sessions at my amazing gym in Thornwood (between Epping and Harlow). If you’ve been tempted, do it! You won’t regret it.

CrossFit isn’t scary and you really don’t need to be fit to start. Movement is medicine and our friendly community is amazing!

27/07/2023

This incredible lady Corinne Neville is offering private lactation consultant services in Saffron Walden and the surrounding areas. I breastfed both of mine for 1 year+ which I fully attribute to her support! Highly recommended ❤️