Boudica Physio

Boudica Physio Pelvic Health Physio , Birth Prep / Scar therapy & Mummy MOT Norwich . Professional Trainings Wellness and fitness for mumma's and babies

18/02/2026

Birth prep doesn’t have to mean hours of exercises - often it’s about a few simple, well-supported movements done regularly.

These three are favourites I use in clinic and classes to help the body feel more open, supported and connected during pregnancy.

1. Psoas & side body stretch 🙆🏽‍♀️

How to? Come into a gentle lunge. Tuck your tailbone under slightly. Keeping that tuck, take the arm of the back leg up and over and breathe into the side ribs.

Why? Releases through the psoas and front of the hip, which can get tight in pregnancy. A more supple psoas = more space and ease for baby to move and for your pelvis to adapt in labour.

2. Cat cow with pelvic floor glide 🐱/🐮

How to? Inhale as you move into a gentle cow (tailbone lifting, chest open) and imagine the pelvic floor softening and widening. Exhale into cat, hugging baby in and slightly tucking the tailbone under.

Why? Encourages the pelvic floor to both lengthen and gently support. This coordination is key for birth and helps avoid excessive gripping or tension.

3. Cat cow rock backs 🐱/🐮

How to? From hands and knees, take one leg out to the side. Keep hips level.
Inhale forwards, then exhale to rock back, imagining the sit bones widening as you move.

Why? Mobilises the pelvis and pelvic floor, helping you feel how the pelvic outlet can widen. Great awareness for labour positions and for easing pelvic tension.

🌀 If you’d like individual support with birth prep, pelvic floor or pregnancy aches and pains, you can book a free 15-minute consultation via the link in bio 🌀

✨ Or, if you’re wanting to confidently support pregnant women with movement and education through your work, the next round of Boudica Method training is open now... follow the link in bio or DM to find out more ✨

26/01/2026

You've probably heard about how breathing can be a really powerful tool during labour... here's some of the techniques I like to teach my pregnant clients to help them prepare for birth.

✨ Balloon breathing (early labour)
Breathing gently into the tummy, imagining oxygen travelling down towards the uterus, with a long, slow exhale through the mouth as the 'balloon' deflates. This can help keep the body relaxed and conserve energy early on.

✨ Golden thread breathing (transition / baby turning)
A deep breath in through the nose, followed by a long exhale through the mouth, imagining a golden thread spiralling down and around. This can help focus the breath and soften tension during more intense contractions.

✨ J-breath (crowning / gentle pushing)
Breathing in, then exhaling while imagining a soft “J” shape travelling down and out with the breath. This encourages controlled, gentle pushing and helps avoid bearing down too forcefully.

Every labour is different, but having breathing tools to draw on can help you feel more grounded, supported and connected to your body.

This time of year there can feel like a lot of pressure to start something new, overhaul routines or push yourself back ...
22/01/2026

This time of year there can feel like a lot of pressure to start something new, overhaul routines or push yourself back into full speed. But really, we’re still in the depths of winter… and we can honour that by giving our bodies what they actually need.

For many women, that looks like prioritising rest, some gentle movement, and a bit of nervous system support after a busy festive period. Especially if you’re pregnant, postnatal, managing pelvic symptoms or just feeling a bit worn down!

January doesn’t have to be about doing more. Sometimes it’s about doing things a little more kindly, with a little more intention.

If you’re new around here, hi - I’m Rosie, a women’s health physiotherapist specialising in pregnancy, postnatal recover...
14/01/2026

If you’re new around here, hi - I’m Rosie, a women’s health physiotherapist specialising in pregnancy, postnatal recovery and pelvic health, and founder of Boudica Physio.

I’ve been running my own women’s health and pelvic physio practice for the past 10 years. Alongside clinic work, I teach yoga and Pilates, run my very own Boudica Method teacher trainings, and also home-educating my two boys - so life is full, busy, and incredibly rewarding.

All of these pieces shape the way I support the women I work with. Boudica Physio is about giving women the tools, knowledge and confidence to feel strong, capable and in control of their health through every stage of life.

Whether you’re here for guidance, rehab support, or to better understand your body, I’m really glad you’re here.

If you’d like some physio support, you can book a free 15-minute chat with me (link in bio to book).

And, if you’re curious about the Boudica Method teacher trainings, you can find all the info there as well!

14/01/2026

These are some simple lower back stretches I regularly use with women in clinic - great for pregnancy, postnatal recovery, and generally unlocking tension in that pesky lower back region!

1. Pelvic tilts
Gently tilt the pelvis to press the lower back into the floor, with a light activation of the pelvic floor and deep tummy muscles. This helps mobilise a stiff lower back (very common postnatally) and activates the core to support the spine.

2. Rolling bridge
Inhale to lift, exhale to slowly roll back down through the spine. A lovely way to mobilise the lower back while coordinating breath and movement.

3. Knee sways
With the feet wider, allow the knees to move side to side. This encourages internal and external hip rotation and gentle spinal rotation, helping the back soften into the floor.

4. Figure 4 stretch
Placing one ankle over the opposite knee to stretch through the hips and glutes - areas that often contribute to lower back discomfort.

Move slowly, breathe, and keep everything comfortable. These aren’t about forcing a stretch, they’re about supporting your body to move more freely 🙌🏼

If you’d like some personalised support, you’re welcome to book a free 15-minute consultation. And if you’re interested in learning how to teach these techniques (and more) in pre and postnatal classes, you can find full details about the Boudica Method teacher training, head to the link in our bio 🔗

10/01/2026

There’s no “right” way to prepare for birth - but having options, information and support can make a big difference.

Birth preparation can include physical work (like pelvic floor and core support), breathing strategies, understanding positions for labour, and learning how to manage pressure and tension in the body - it’s about helping your body do what it’s designed to do, while feeling informed and confident in your choices!

If you’d like personalised guidance and to find out more about our options, you’re welcome to book a free 15-minute consultation with Rosie via our link in bio 🔗✨

If you’re planning to have a baby in 2026, seeing a women’s health physiotherapist can help you feel more informed, supp...
05/01/2026

If you’re planning to have a baby in 2026, seeing a women’s health physiotherapist can help you feel more informed, supported and confident in your body before, during and after pregnancy.

From managing aches and pains to understanding your pelvic floor, core function and recovery options, early physio input can make a real difference to how your body copes with the physical demands of pregnancy and birth.

Support isn’t just for when something feels “wrong” - it’s about preparation, prevention and long-term pelvic health.

Find out more at boudicaphysio.co.uk, or book yourself a FREE 15 minute consultation with Rosie to find out about our birth prep packages! Find the links in our bio 🔗

Hi, Rosie here! If you’re pregnant and wanting to set yourself up for the best possible birth scenario, you might like t...
02/01/2026

Hi, Rosie here! If you’re pregnant and wanting to set yourself up for the best possible birth scenario, you might like this 💙

I’m running a FREE taster - Physio led antenatal movement & birth preparation class next Monday 5th January at in Swardeston. It’s a taster session, so a really lovely way to see if this style of support feels right for you.

Informed by my years of working with pregnant women, the class blends prenatal movement , biomechanics and antenatal education - helping you understand the changes in your body, move with confidence, and feel more prepared for birth.

If you enjoy the taster, there’ll be a 6-week block you can then choose to book onto.

Spaces are limited, so do sign up before they go! Or if you're not pregnant, why not share this with a pregnant friend? Book your free place via my link here :

https://goteamup.com/p/10100694-boudica-physio/memberships/225230/ 🏹

TVA breathing is one of the simplest and most effective ways to support your core during pregnancy and to reconnect post...
30/12/2025

TVA breathing is one of the simplest and most effective ways to support your core during pregnancy and to reconnect postpartum. It can help you manage pressure, reduce back or pelvic discomfort, and coordinate your diaphragm, deep abdominal muscles, AND pelvic floor 💪🏼

This isn’t about “pulling your tummy in” or doing big movements - it’s about gentle, controlled activation that improves core function and supports your body through real, day-to-day demands (like lifting, carrying and feeding small humans!) 👩🏼‍🍼

If you’re pregnant, newly postnatal, or rehabbing your core, this is a great place to start. Save this post for later or share it with someone who might find it helpful 💙

Stay tuned for a guided reel covering exactly HOW to work with this technique - coming soon 🙌🏼

PS: our *new* antenatal & birth prep group starts Monday 12th Jan FREE taster on the 5th , link in bio to book the taster & further info

Wishing all of our clients and teacher training students (past, present and future) a very Merry Christmas! 🎄✨And while ...
25/12/2025

Wishing all of our clients and teacher training students (past, present and future) a very Merry Christmas! 🎄✨

And while you’re here… a gentle reminder that this season isn’t just about giving to everyone else - your body and nervous system need care too. 🙌🏼

Whether you're navigating pregnancy, postpartum, motherhood, menopause, or simply the busyness of life, why not take this as a sign to take a moment to slow down, breathe, and do something for yourself this festive season? 🌟

If you'd like to find out more about the work we do at Boudica Physio, from birth prep, to scar therapies, to pre & postnatal Yoga Teacher Trainings... check out our link in bio 🔗

Remember, rest is productive, and necessary! Wishing you a calm and cosy Christmas period✨

Are you pregnant and getting ready to have your baby ? Maybe you’re worried about your perineal tearing when pushing you...
05/12/2025

Are you pregnant and getting ready to have your baby ?

Maybe you’re worried about your perineal tearing when pushing your baby out ?

Worried about leaking & your pelvic floor in pregnancy or after you’ve had your baby ?

Preparing for a VBAC and unsure what else you can do to prepare your body for birth ?

Wondering what you could do if baby got stuck or how to maximise baby’s position ?

Get in touch for a FREE 15 minute ‘prepare to push consultation ‘

I have just a few spots left before Christmas to help you align your body for birth

Oh yes 🙌.. I don’t often put ‘reviews ‘ on here but I feel so grateful to have been part of this amazing woman’s journey...
25/10/2025

Oh yes 🙌.. I don’t often put ‘reviews ‘ on here but I feel so grateful to have been part of this amazing woman’s journey ( which is only just beginning !)

If you’d like a 15 minute consultation for pelvic pain , pre or postnatal please book in now and we can get you feeling more comfortable , less pain & more confident .
in bio

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Park Farm Business
Hethersett
NR93DL

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Monday 9:30am - 4pm
Tuesday 8:30am - 12:30pm
Wednesday 9:30am - 4pm

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Wellfit Mumma offers a variety of approaches to achieve and maintain your optimal health during pregnancy and beyond. We can help you whether you are experiencing pregnancy related discomforts, want to improve your physical and mental wellbeing in preparation for motherhood, prepare for birth, support your baby transition into the world with baby massage or swimming and/ or regain your fitness postnatally. Well Fit Mumma provides a healing and friendly environment to do so.

Rosie has over 10 years experience of working as a physiotherapist with mums and babies within the NHS, private practice and at East Anglia Children's Hospice. She is a Specialist Musculoskeletal Physiotherapist with recent training in Womens Health , a 500hr Yoga Alliance qualified teacher, Pilates instructor with additional qualifications in Prenatal/Postnatal Pilates, Yoga, Baby Massage and Baby Swim teaching. Rosie works in a holistic manner combining these approaches to support mum, babies and children both physically and emotionally.