Stronger after Birth

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Hello mama,

Welcome to our community of mamas saying 'NO' to leaking, post birth mum tum, back pain and painful sex

Take control of your recovery with our guides & online and in person programs Welcome to our community of mamas saying 'NO' to leaking, post birth mum tum, back pain and a flat bum

We offer in person postnatal programs delivered in Wellington, NZ and online specialised postnatal and beyond programs globally

27/02/2026

Understanding the symptoms and listening to your body is incredibly important for your recovery.

Gauging how your body felt before birth, during pregnancy and post birth is going to empower you to understand her better. She will tell you when something is not right. What’s different? Are you feeling pain in places you didn’t previously? Do you leak when you complete certain movements?

Are you feeling or experiencing any of these symptoms? There is help available and you don’t need to live with these issues.

25/02/2026

Habits that could be making your pelvic floor symptoms worse

These habits might be hurting your pelvic floor

You think you’re doing everything right. But these habits could be making things worse.

“Just in case” peeing
Going before you need to trains your bladder to panic at half full. You’re creating urgency where there was none. Your bladder can hold 400-600ml - let it.

Holding your breath during exercise
This creates downward pressure on your pelvic floor with every rep. That pressure has to go somewhere - usually straight down onto your organs.

Doing hundreds of Kegels
If your pelvic floor is already tight, more squeezing makes tension worse. About 50% of women I see need to RELEASE, not strengthen. Are you one of them?

High-impact exercise without prep
Jumping straight into running or HIIT without pelvic floor support is like running a marathon without training. Your pelvic floor isn’t ready - and it will let you know.

Sucking in your stomach all day
This constant tension puts chronic pressure on your pelvic floor. It never gets a break. No wonder it’s exhausted.

Pushing hard on the toilet
Straining creates downward force and contributes to prolapse over time. Your pelvic floor needs to RELAX to let things go, not push harder.

Ignoring constipation
A backed-up bowel presses directly on your bladder and pelvic organs. It’s one of the biggest contributors to pelvic floor problems - and the most overlooked.
Here’s the good news: every single one of these habits can be changed. I teach women how to retrain their bladder, breathe properly, and support their pelvic floor through exercise - so they can get back to living without leaks, pressure, or pain.

Which habit are you guilty of? Be honest

22/02/2026

Tight hips and tight pelvic floor

If you’ve been doing all the pelvic floor work but still feel tight and uncomfortable… your hips might be the missing piece.

Your pelvic floor doesn’t exist in isolation.
It’s part of a larger system that includes your hip rotators, glutes, and adductors. These muscles are anatomically close and functionally connected.
When your hips are chronically tight, they create tension that directly impacts your pelvic floor.

Your pelvis gets pulled into a restricted position, which doesn’t allow your pelvic floor to fully lengthen and relax.
If your hips are constantly gripping, your pelvic floor mirrors that tension.

This is why you can’t just Kegel your way out of pelvic floor dysfunction.
If the surrounding hip muscles are creating constant tension, you’re fighting a losing battle.
You have to release the tight hips, release the pelvic floor, restore proper movement, and THEN strengthen from a more functional foundation.

So if you’re experiencing tight pelvic floor symptoms like burning pain, painful pe*******on, frequent urination, urge incontinence, tailbone pain and non-GI constipation, this is not just an isolated pelvic floor issue, it’s a hip issue also.

Comment “FIX” for exactly what to do about it

17/02/2026

You ask most women why they leak and they will say, I’ve got a weak pelvic floor and need to do kegels. But that’s not the only reason and we see so many women with overactive or tight pelvic floors. Kegels alone can often make your symptoms worse or cause more damage.

If this is news to you, don’t fret, it’s what so much of the information out there tells us. Your first action should be to book into see a pelvic health physio for an exam, then work through a tailored recovery program.

Recovery is possible, but it needs to be holistic and tailored to your needs. Don’t live with leaking mama. You deserve better

15/02/2026

Upper Hutt & Lower Hutt mamas or soon to be mamas. I will be running a seminar at .upperhutt on Tuesday 24th Feb at 7.15pm. If you’re not feeling right in your body or want to know where to start once baby arrives, this is for you. This is a safe non judgmental space for you to understand more about your body and ask any questions on the right or speak to me in private. Reach out to the team at BFT to sign up.
Look forward to seeing you there. Mel x

12/02/2026

Show them it’s okay to prioritise your health and wellbeing

Show them how strong you are

Show them you can do hard things

It all starts with you mama, look after yourself x

10/02/2026

These habits might be hurting your pelvic floor

You think you’re doing everything right. But these habits could be making things worse.

“Just in case” peeing
Going before you need to trains your bladder to panic at half full. You’re creating urgency where there was none.

Holding your breath during exercise
This creates downward pressure on your pelvic floor with every rep. That pressure has to go somewhere - usually straight down onto your organs.

Doing hundreds of Kegels
If your pelvic floor is already tight, more squeezing makes tension worse.

High-impact exercise without prep
Jumping straight into running or HIIT without pelvic floor support is like running a marathon without training. Your pelvic floor isn’t ready - and it will let you know.

Sucking in your stomach all day
This constant tension puts chronic pressure on your pelvic floor. It never gets a break. No wonder it’s exhausted.

Pushing hard on the toilet
Straining creates downward force and contributes to prolapse over time. Your pelvic floor needs to RELAX to let things go, not push harder.

Ignoring constipation
A backed-up bowel presses directly on your bladder and pelvic organs. It’s one of the biggest contributors to pelvic floor problems - and the most overlooked.
Here’s the good news: every single one of these habits can be changed. I teach women how to retrain their bladder, breathe properly, and support their pelvic floor through exercise - so they can get back to living without leaks, pressure, or pain.

Which habit are you guilty of? Be honest

09/02/2026

If you’ve been doing all the pelvic floor work but still feel tight and uncomfortable… your hips might be the missing piece.

Your pelvic floor doesn’t exist in isolation.
It’s part of a larger system that includes your hip rotators, glutes, and adductors. These muscles are anatomically close and functionally connected.
When your hips are chronically tight, they create tension that directly impacts your pelvic floor.

Your pelvis gets pulled into a restricted position, which doesn’t allow your pelvic floor to fully lengthen and relax.
If your hips are constantly gripping, your pelvic floor mirrors that tension.
This is why you can’t just Kegel your way out of pelvic floor dysfunction.
If the surrounding hip muscles are creating constant tension, you’re fighting a losing battle.
You have to release the tight hips, release the pelvic floor, restore proper movement, and THEN strengthen from a more functional foundation.

So if you’re experiencing tight pelvic floor symptoms like burning pain, painful pe*******on, frequent urination, urge incontinence, tailbone pain and non-GI constipation, this is not just an isolated pelvic floor issue, it’s a hip issue also.
Comment “FIX” for exactly what to do about it

03/02/2026

Recovery is a journey and should be as Individual as you are. Understanding your body and what it has gone through is the first step in taking control of your recovery.

Address

Upper Hutt

Website

https://stan.store/strongerafterbirth/p/stronger-after-birth--6-week-in-person-program

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