'I want to get back into my pre-pregnancy clothes'
Postnatal Recovery with Karen Ellis
Release Date: 04/01/2024
How to Return to Running or Sport After Having a Baby - Safely, Confidently, and Pelvic Floor Friendly
Postnatal Recovery with Karen Ellis
Thinking about getting back into running—or returning to your sport—after having a baby? Whether your little one is 6 months or 6 years old, this episode is for you. I’m diving into how to return to running (or a sport like rugby or netball) in a way that supports your pelvic floor, core, and overall confidence. If you’ve ever wondered “Am I ready?” or “How can I avoid leaking or injury?”—you’ll find practical tips, reassurance, and clear advice here. Links I mention in this episode: ✨ More info about the Postnatal Recovery Membership: 📱...
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6 areas you need to learn about to improve pelvic floor prolapse, strengthen your pelvic floor and keep it strong forever.
Postnatal Recovery with Karen Ellis
Exactly what you need to do to improve pelvic floor prolapse/weakness, have a strong, functional pelvic floor, and keep it strong and functional forever. What you need to do is SOOOOOOoooooo much more than squeezes and exercises. Yes, squeezes and exercises are part of the process of healing and strengthening your pelvic floor. But you also need to understand the pressure in your core—how this pressure pushes into your pelvic floor during different aspects of your life—and how to manage it. I have put together a checklist of all the areas you need to be working on to heal and strengthen...
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Tight pelvic Floor? Ever considered pelvic Floor stretches?
Postnatal Recovery with Karen Ellis
To have a fully finctioning pelvic floor you need it to be able to switch on and be strong AND to switch off and relax too. I talk about being curious about your pelvic floor and seeing if you can feel it relax. What to do if you have a tight pelvic floor and what to do to prevent your pelvic floor becoming tight. I discuss four pelvic floor stretches in this podcast which are pictured and In the podcast I talk about the Group Coaching programme. Or check out and the
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Pelvic Floor Device to aid recovery - Yay or Nay?
Postnatal Recovery with Karen Ellis
There are two types of devices that you can use for your pelvic floor recovery. Both you insert into your vagina but one gives you feedback on your squeezes, where as the other releases electrical impulses into your vaginal muscles to stimulate them. But are they useful for pelvic floor recovery? Should you use them or avoid them? I am covering all of this in this podcast episode. You will leave this episode knowing whether this is something you would like to invest in or not. If you haven't yet watched my Pelvic Floor Workshop - You neeeeeeed to! It has everything in...
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Postnatal Exercise is Chaos - How to manage it......
Postnatal Recovery with Karen Ellis
This is such a fun episode. I start off with some reflections and stories about chaotic postnatal exercise classes which was so much fun to talk about and I reckon you are going to chuckle along too. Then I end with some practical tips on how you can manage the chaos that is Postnatal Exercise with children about. Links I mention in this episode are; The link to sign up to get a postnatal exercise class in your inbox to try. Plus a video of me explaining the 1 one thing you need to do to make exercise safe for your postnatal body. I use a whiteboard and markers to create some...
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Exercising with Pelvic Floor Prolapse and Pelvic Floor Symptoms
Postnatal Recovery with Karen Ellis
So you have, or think you have, a pelvic floor prolapse and / or pelvic floor symptoms. You want to exercise to strengthen it - but you don't know how or where to start and it feels scary. This podcast is the perfect place to start. Learn a ton load more about your pelvic floor with my And if you would like me to take you step-by-step through the process that I talk about in this podcast The Postnatal Recovery Membership is THE place to be. You can find the deets about that here
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4 things NOT to do if you want a strong body after having a baby
Postnatal Recovery with Karen Ellis
These are four things that I see mums do when they try to get strong after having a baby. When I see this happen I want to go and grab their hand and say……. Come on you epic woman you, come with me, let me show you how to do it properly so you can feel strong forever and your body future body will thank you. This isn’t the way - but come with me and let me show you the way…….. If you want me to come and virtually take you by the hand and show you the way - the Postnatal Recovery Membership is the place to be. Come and be directed step by step towards a...
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The grief for a strong body during recovery.
Postnatal Recovery with Karen Ellis
During a period of recovery, your body often requires you to rest and let it heal. This is exactly what I needed to do during a three-month period after foot and ankle surgery last year where I couldn’t put weight on my foot and ankle. My body grew bigger, much bigger in a small amount of time. It was hardly recognisable to me. I talked about this in my podcast episode But another thing that happened was that my body got weaker. I spent a lot of time and effort over lots of years to have a body that I moved around in with strength and ease. It was something that...
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LIVE Speech - FREEDOM from giving two hoots about the way your body looks.
Postnatal Recovery with Karen Ellis
Yasmin, 6, ‘Mummy, I hate my body’…… This led me to standing on stages and tell the story about the journey my daughter and I went on after this to freedom from giving two hoots about the way our bodies look. Honestly, FREEDOM! That is what it is. Once you stop giving a second thought about the way your body looks, stop marrying your self worth to how your body looks and realise that there is so much more to your body than the way it looks - you feel FREEDOM! I want that for you! If you want that too. This podcast is really worth a listen. Links I...
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How to heal a Diastasis Recti. And what on earth is one anyway?
Postnatal Recovery with Karen Ellis
If you don't know what a Diastasis Recti is and you have had a baby - you MUST listen to this..... Diastasis Recti is something that happens to our stomach muscles during pregnancy. If it doesn't heal after we have had our baby is can be a major contributing factor in lower back pain, a weak core, pelvic floor weakness and lax stomach muscles. In this podcast episode, I explain what a Diastasis Recti is and what we all should be doing after we have had a baby to heal and / or prevent one. Then we can have strong stomach muscles to work alongside our pelvic floor to give us a core...
info_outline'I want to get back into my pre-pregnancy clothes'. This is what a mum said to me at the end of a live postnatal exercise class that I held on Zoom.
I shared with her my thoughts on this and we ended up having a lovely discussion.
If you feel like her this podcast is exactly for you. Listen in.......
If you find the messages in this podcast useful you will also like the episode 'Postnatal weight loss and getting my pre pregnancy body back'. Go and check that one out as well.
And find me on my social media @karenpostrehab on Facebook and Instagram. Please do drop me a DM and tell me what of the podcast.