{"title":"Postnatal Recovery Guides","description":"\u003cp\u003eThe Wild Mama postnatal recovery guides offer a supportive, evidence-informed pathway for returning to movement after birth. Designed for women at every stage of postpartum recovery, the collection includes \u003cem data-start=\"491\" data-end=\"524\"\u003ePostnatal recovery: first steps\u003c\/em\u003e, a free introduction to what recovery really involves, \u003cem data-start=\"580\" data-end=\"622\"\u003ePostnatal recovery: movement foundations\u003c\/em\u003e, a gentle guide to rebuilding core and pelvic floor strength, and \u003cem data-start=\"689\" data-end=\"723\"\u003ePostnatal recovery: week by week\u003c\/em\u003e, a structured six-week programme for progressive return to exercise. Together, these digital guides support recovery after vaginal or caesarean birth, prioritising breath, control and long-term wellbeing over rushed ‘bounce back’ approaches.\u003c\/p\u003e","products":[{"product_id":"postnatal-recovery-first-steps","title":"Postnatal Recovery: First Steps","description":"\u003cp\u003e\u003cstrong\u003e\u003cem\u003eA gentle starting point for postnatal recovery\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePrice: Free | Format: 11 page digital PDF | Instant download\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYour body has done something extraordinary. This free guide offers a calm, compassionate introduction to postnatal recovery. It is designed to help you slow down, reconnect with your body and begin with clarity rather than pressure.\u003c\/p\u003e\n\u003cp\u003ePostnatal recovery is not about ‘getting your body back’. It is about restoring connection, control and confidence at a pace that respects what you’ve been through.\u003c\/p\u003e\n\u003cp\u003eWherever you are in your postnatal journey, it is never too late to begin.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInside the guide\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhat postnatal recovery really means\u003c\/li\u003e\n\u003cli\u003eThe realities of recovery after birth\u003c\/li\u003e\n\u003cli\u003eCore principles that support long-term healing\u003c\/li\u003e\n\u003cli\u003eA simple, breath-led practice to reconnect with your body\u003c\/li\u003e\n\u003cli\u003eGuidance on listening to your body and doing less when needed\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eNo equipment. No workouts. No pressure.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho it’s for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor anyone postpartum who wants a gentle, low-pressure place to start — now or months or years after birth.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat this guide is not\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis is not a structured exercise programme and does not replace medical advice.\u003c\/p\u003e\n\u003cp\u003eIf you’re looking for guided exercises or a progressive plan, explore \u003ca href=\"https:\/\/wild-mama.co.uk\/products\/postnatal-recovery-movement-foundations\" target=\"_blank\" rel=\"noopener\"\u003e\u003cem\u003ePostnatal recovery: movement foundations\u003c\/em\u003e\u003c\/a\u003e or \u003ca href=\"https:\/\/wild-mama.co.uk\/products\/postnatal-recovery-week-by-week\" target=\"_blank\" rel=\"noopener\"\u003e\u003cem\u003ePostnatal recovery: week by week\u003c\/em\u003e\u003c\/a\u003e.\u003cstrong\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout Wild Mama\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWild Mama creates evidence-informed, compassionate movement resources for pregnancy, postnatal recovery and motherhood — without ‘bounce back’ narratives or unrealistic expectations.\u003c\/p\u003e","brand":"Wild Mama","offers":[{"title":"Default Title","offer_id":53690398802250,"sku":null,"price":0.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0998\/2276\/4362\/files\/3.png?v=1767196854"},{"product_id":"postnatal-recovery-movement-foundations","title":"Postnatal Recovery: Movement Foundations","description":"\u003cp\u003e\u003cstrong\u003e\u003cem\u003eA gentle approach to movement after birth\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePrice: £15 | Format: Digital PDF · Instant download\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eReconnect, rebuild and move with confidence after birth\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003ePostnatal Recovery: Movement Foundations\u003c\/em\u003e is a calm, structured guide designed to support your return to movement after pregnancy and birth.\u003c\/p\u003e\n\u003cp\u003eThis guide focuses on restoring breath, pelvic floor and deep core coordination before introducing load or intensity. It supports both vaginal and caesarean births and is suitable whether you are six weeks or years postpartum, once medically cleared to exercise.\u003c\/p\u003e\n\u003cp\u003eThere is no rushing, no ‘bounce back’ and no pressure, just clear foundations that support long-term recovery.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat’s included\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePostnatal recovery guidance grounded in how the body actually heals\u003c\/li\u003e\n\u003cli\u003ePelvic floor education, including strength and relaxation\u003c\/li\u003e\n\u003cli\u003eBreath-led core work to support control and pressure management\u003c\/li\u003e\n\u003cli\u003eLow-load, high-control exercises with clear cues and options\u003c\/li\u003e\n\u003cli\u003eGuidance on how often to practise and when to progress\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eMovements included\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDiaphragmatic breathing, pelvic floor activation, pelvic tilts, heel slides, supine clams, bird dogs and glute bridges.\u003c\/p\u003e\n\u003cp\u003eEach movement includes purpose, technique cues, easier and harder options and birth-specific considerations.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho it’s for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIdeal if you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAre returning to exercise after birth and want to do so safely\u003c\/li\u003e\n\u003cli\u003eFeel disconnected from your core or pelvic floor\u003c\/li\u003e\n\u003cli\u003eWant an evidence-informed alternative to rushed postnatal workouts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis is a foundations guide, not a high-intensity fitness programme.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout Wild Mama\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWild Mama creates evidence-informed, compassionate movement resources for pregnancy, postnatal recovery and motherhood — without ‘bounce back’ narratives or unrealistic expectations.\u003c\/p\u003e","brand":"Wild Mama","offers":[{"title":"Default Title","offer_id":53690619560266,"sku":null,"price":15.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0998\/2276\/4362\/files\/1_78f2441b-e8d8-4778-8cf5-f0ce643ed6d5.png?v=1767196726"},{"product_id":"postnatal-recovery-week-by-week","title":"Postnatal Recovery: Week by Week","description":"\u003cp\u003e\u003cstrong\u003e\u003cem\u003eA structured, progressive return to movement after birth\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePrice: £35 | Format:\u003c\/strong\u003e \u003cstrong\u003e45 page digital PDF \u003cmeta charset=\"utf-8\"\u003e|  Instant download\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA clear, supportive plan for rebuilding strength after birth\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003ePostnatal Recovery: Week by Week\u003c\/em\u003e is a six-week, guided programme designed to support your return to movement after pregnancy and birth.\u003c\/p\u003e\n\u003cp\u003eThis guide provides structure without pressure, helping you understand what to do, when to progress and when to hold steady, even on low-energy or sleep-deprived days. Each week builds gradually on the last, prioritising breath, pelvic floor function, core control and functional strength.\u003c\/p\u003e\n\u003cp\u003eWeek 1 refers to your first week in the programme, not how long it has been since you gave birth. You may be six weeks or six months postpartum. If you are starting structured recovery now, this is where you begin.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat’s included\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eA structured six-week postnatal recovery programme\u003c\/li\u003e\n\u003cli\u003eClear weekly focus, intention and progression guidance\u003c\/li\u003e\n\u003cli\u003eBreath-led core and pelvic floor work\u003c\/li\u003e\n\u003cli\u003eProgressive strength and stability exercises\u003c\/li\u003e\n\u003cli\u003eStanding, functional and everyday movement patterns\u003c\/li\u003e\n\u003cli\u003eGuidance on fatigue, rest days and repeating weeks when needed\u003c\/li\u003e\n\u003cli\u003eSupport for both vaginal and caesarean births\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWeekly progression at a glance\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 1:\u003c\/strong\u003e Foundation and reconnection\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 2:\u003c\/strong\u003e Coordination and control\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 3:\u003c\/strong\u003e Stability and support\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 4:\u003c\/strong\u003e Endurance and function\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 5:\u003c\/strong\u003e Integration and whole-body movement\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 6:\u003c\/strong\u003e Consolidation and next steps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach week includes suggested sessions, movement options and guidance on listening to your body.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho it’s for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIdeal if you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAre 6+ weeks postpartum and medically cleared to exercise\u003c\/li\u003e\n\u003cli\u003eHave completed \u003cem\u003ePostnatal recovery: movement foundations\u003c\/em\u003e or have equivalent experience\u003c\/li\u003e\n\u003cli\u003eWant a clear, progressive plan rather than guessing how to move forward\u003c\/li\u003e\n\u003cli\u003eAre returning to exercise after birth and want to do so safely\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis is a guided progression, not a fitness challenge.\u003cstrong\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout Wild Mama\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWild Mama creates evidence-informed, compassionate movement resources for pregnancy, postnatal recovery and motherhood — without ‘bounce back’ narratives or unrealistic expectations.\u003c\/p\u003e","brand":"Wild Mama","offers":[{"title":"Default Title","offer_id":53690638008650,"sku":null,"price":35.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0998\/2276\/4362\/files\/1_80baac36-1559-4877-ac7a-069108f645ec.png?v=1767198032"}],"url":"https:\/\/wild-mama.co.uk\/collections\/postnatal-recovery-guides.oembed","provider":"Wild Mama","version":"1.0","type":"link"}