Postnatal Recovery: Movement Foundations

A gentle approach to movement after birth

Price: £15 | Format: Digital PDF · Instant download

Reconnect, rebuild and move with confidence after birth

Postnatal Recovery: Movement Foundations is a calm, structured guide designed to support your return to movement after pregnancy and birth.

This 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.

There is no rushing, no ‘bounce back’ and no pressure, just clear foundations that support long-term recovery.

What’s included

• Postnatal recovery guidance grounded in how the body actually heals
• Pelvic floor education, including strength and relaxation
• Breath-led core work to support control and pressure management
• Low-load, high-control exercises with clear cues and options
• Guidance on how often to practise and when to progress

Movements included

Diaphragmatic breathing, pelvic floor activation, pelvic tilts, heel slides, supine clams, bird dogs and glute bridges.

Each movement includes purpose, technique cues, easier and harder options and birth-specific considerations.

Who it’s for

Ideal if you:

• Are returning to exercise after birth and want to do so safely
• Feel disconnected from your core or pelvic floor
• Want an evidence-informed alternative to rushed postnatal workouts

This is a foundations guide, not a high-intensity fitness programme.

About Wild Mama

Wild Mama creates evidence-informed, compassionate movement resources for pregnancy, postnatal recovery and motherhood — without ‘bounce back’ narratives or unrealistic expectations.