Inline Health

Prepare Your Back for Birth 🤰🏼

When we think about preparing for birth, we often focus on the pelvis, pelvic floor and hips.

But don’t forget your back.

During labour, you may spend a lot of time moving, rocking, leaning forwards, getting onto hands and knees and changing positions — so your back needs to be able to move, adapt and support you.

Rather than simply stretching your lower back, think about building a combination of mobility, strength and movement confidence.

Try these:

✨ Cat-Cow — gently move your spine through flexion and extension
✨ Quadruped rocking — mobilise your hips and spine while practising a comfortable labour position
✨ Thread the Needle — encourage upper-back rotation
✨ Hip Hinge — strengthen the muscles that support your back and practise moving from your hips
✨Side Stretch- creates space for baby either side of the ribs, stretches your side muscles and encourages spine lateral flexion

And remember — there isn’t one “perfect” position for labour.

The more comfortable you are moving your body in different ways, the more options you have to find positions that feel good on the day.

Prepare your back to move, not just to stretch. 💗

Save this for your birth-prep routine and practise little and often throughout pregnancy.

PREPARE YOUR LEGS FOR BIRTH 🤰🏼✨

Your legs do so much work during pregnancy — supporting your growing bump, helping you move, squat, kneel, lunge and change positions.

And when it comes to birth, having strong, capable legs can help you feel more confident moving into and holding different positions.

One simple exercise to practise? Sit-to-stand squats.

This functional movement strengthens your:
✨ Glutes
✨ Quadriceps
✨ Hamstrings
✨ Calves
✨ Core

It also mimics movements you do every day — getting up from a chair, standing from the bed or toilet, and moving between different positions.

Try 8–12 slow repetitions, focusing on:
• Keeping your feet grounded
• Sitting your hips back towards the chair
• Driving through your feet to stand
• Keeping your breath relaxed
• Moving within a comfortable range

💡 Birth preparation isn’t just about stretching. Building strength, mobility and confidence in the positions you may use during labour can be just as valuable.

Save this one and add it to your pregnancy movement routine 🤍

Always work within your own comfortable range during pregnancy and modify or stop if an exercise causes pain, dizziness or other concerning symptoms.

Prepare Your Feet for Pregnancy 👣🤰🏼

Your feet are your foundation — and during pregnancy, they’re working harder than you might realise.

As your bump grows, your weight distribution and centre of gravity change. Your feet and ankles have to constantly adapt to these changes and support everything above them.

So rather than only thinking about your hips and back, don’t forget your feet!

Try adding these simple exercises into your pregnancy routine:

✨ Calf raises — build strength through your feet and ankles
✨ Toe lifts & toe spreading — improve foot control and awareness
✨ Ankle mobility — keep those joints moving
✨ Gentle foot rolling — release tension and give tired feet some TLC
✨ Balance work — challenge your foot and ankle stability

You don’t need long workouts. A few minutes of regular foot and ankle work can be a lovely way to support your changing body.

And if your feet are feeling tired, achy or swollen, remember that movement doesn’t have to be intense to be beneficial. Gentle ankle pumps, walking and changing position regularly can all help.

Your feet are carrying you through pregnancy — give them a little love too. 💗

Save this for your pregnancy movement routine and send it to a pregnant friend who deserves some foot TLC!

Prepare Your Shoulders for Feeding 🤱🏼

Pregnancy preparation isn’t just about preparing for birth.

It’s also about preparing your body for those first weeks and months with your baby.

Feeding can mean spending a LOT of time in one position — sitting, holding your baby, looking down and reaching your arms forwards.

And while you can’t avoid this completely, you can prepare your body to cope with it better.

Try adding these into your pregnancy routine:

✨ Band rows — strengthen the muscles that support your upper back
✨ Wall angels — improve shoulder and upper-back mobility
✨ Chest stretches — counter all that time with your arms forwards
✨ Thoracic rotations — keep your upper back moving
✨ Scapular movements — build awareness and control around your shoulder blades

And remember: you don’t need perfect posture when feeding.

The goal is to find positions that feel comfortable, support your body with cushions or pillows, and change position regularly when you can.

A little preparation now can make a big difference when you’re suddenly spending hours each day holding and feeding your baby. 💗

Save this for your pregnancy prep — your postpartum shoulders will thank you!

Prepare Your Pelvic Floor for Birth 🤰🏼

When we talk about preparing the pelvic floor during pregnancy, we often focus on strengthening it.

And yes, strength matters.

But your pelvic floor also needs to know how to relax, lengthen and release.

During birth, your pelvic floor needs to be able to respond to the pressure and movement of your baby moving down through the pelvis. So learning to consciously relax these muscles can be just as valuable as learning to contract them.

Try incorporating:
✨ Gentle pelvic floor lifts followed by a full release
✨ Slow, relaxed breathing into your ribs and pelvic floor
✨ Supported squats or child’s pose while focusing on softening the pelvic floor

Think strong AND soft — not clenched all day.

And remember, your pelvic floor doesn’t work in isolation. Your breathing, abdominal muscles, hips and pelvic position all influence how it functions.

💗 Start practising the skill of letting go now, so that relaxation becomes something your body recognises.

Save this for your pregnancy & birth preparation routine.

Prepare Your Hips for Birth 🤰✨

Your pelvis isn’t a fixed, rigid structure — it has small amounts of movement, and the position of your hips, pelvis and sacrum can influence the space available through different parts of the pelvic canal.

So rather than simply thinking about “stretching your hips”, birth preparation can be about creating mobility, movement and softness through the whole pelvis.

In this reel, we’re exploring movements that encourage space through the:

✨ Pelvic inlet (top) – supporting mobility through the pelvis and sacrum
✨ Mid-pelvis – using asymmetrical movement to encourage mobility through the pelvic joints
✨ Pelvic outlet (base) – exploring positions that can encourage the pelvis and pelvic floor to soften and expand

Try:
🤰 Supported low lunge
🤰 Rocking child’s pose
🤰 Supported half-straddle rocking
🤰 Seated cat-cow
🤰 Hip dips on a block

And remember — the aim isn’t to force your pelvis “open”. These movements are about mobility, relaxation and exploring different positions, rather than trying to physically stretch the bones apart.

Your body already knows how to birth. Your job is to give it movement, strength, relaxation and confidence. ❤️

Save this one for your pregnancy movement toolkit and practise moving in ways that feel comfortable and supportive for you.

If you have pelvic girdle pain, pain with movement or any pregnancy complications, seek individual advice from your midwife or a suitably qualified pregnancy healthcare professional.

6 things every pregnant woman should know about recovery after birth 🤍

We spend so much time preparing for birth—but what about the weeks and months afterwards?

Your body has just been through an enormous physical event, whether you’ve had a vaginal birth or caesarean. Recovery deserves just as much thought and preparation as labour itself.

Here are 6 things every pregnant woman should know:

✨ Recovery takes time. You haven’t failed if you don’t feel “back to normal” quickly. Your body needs time to heal and adapt.

✨ Rest is part of recovery. Sleep may be limited with a newborn, but accepting help and prioritising rest wherever possible really matters.

✨ Gentle movement can be beneficial. Recovery isn’t about lying still for weeks—but it is about gradually rebuilding your movement and strength at the right pace.

✨ Your pelvic floor needs care. Whether you’ve had a vaginal birth or caesarean, your pelvic floor has supported you throughout pregnancy and deserves attention afterwards.

✨ Your core needs rebuilding gradually. Your abdominal wall and deep core have adapted throughout pregnancy, so returning to exercise should be a progressive process rather than a race back to your pre-pregnancy workouts.

✨ There is no deadline for “bouncing back.” Your body has grown and birthed a baby. Give yourself time, compassion and appropriate support.

Think rebuild, don’t bounce back. 🤍

And remember, if you experience ongoing pain, significant pelvic heaviness or pressure, urinary or bowel problems, or anything that doesn’t feel right, speak to your GP, midwife or a women’s health physiotherapist.

Your recovery deserves just as much care as your pregnancy.

💾 Save this reel for those first weeks and months after birth, and send it to an expectant mum who needs the reminder that she doesn’t need to rush her recovery.

PS- I haven’t had the baby yet this is Spencer after my last birth 💙 🤣

6 things every pregnant woman should know about labour positions 🤰💛

When you think about giving birth, you might picture lying on your back—but that is far from your only option.

Being able to move, change position and find what feels comfortable can be an important part of preparing for labour.

Here are 6 things every pregnant woman should know:

✨ You don’t have to stay lying down. If it’s appropriate for you and your birth setting, upright and mobile positions can give you more freedom to move with your contractions.

✨ Gravity can be your friend. Standing, kneeling or being upright may help you work with gravity as your baby moves down.

✨ Movement can help. Swaying, rocking, walking and changing positions can be useful ways to stay mobile during labour.

✨ There are lots of positions to explore. Think hands and knees, supported squat, kneeling, side-lying, standing and leaning forwards over a birth ball or partner.

✨ Your position can change throughout labour. You don’t need to choose one position and stay there. What feels good at the beginning may not feel right later.

✨ Practise before labour. Exploring different positions during pregnancy means you’ll already have a toolbox of options when the time comes.

And perhaps most importantly…

You don’t need to have a “perfect” birth position. Your body and your baby will guide you, and your midwife or birth team can help you find positions that are appropriate for you and your circumstances. 🤍

Birth preparation isn’t about controlling exactly how your labour will go. It’s about having knowledge, options and confidence.

💾 Save this reel so you can practise these positions during pregnancy.

And send it to a mum-to-be who is starting to think about her birth preparation!

👇 Which labour position would you most like to practise?

6 things every pregnant woman should know about birth preparation 🤰💛

Birth preparation isn’t just about packing your hospital bag and knowing your birth preferences.

Your body is preparing for birth too—and there are things you can work on throughout pregnancy to help you feel more confident, comfortable and prepared.

Here are 6 things every pregnant woman should know:

✨ Birth preparation can start long before labour. You don’t need to wait until the final few weeks to start preparing your body.

✨ Mobility matters. Maintaining comfortable movement through your hips, pelvis and spine can help you feel more comfortable and give you more options for labour positions.

✨ Strength matters too. Strong legs, glutes and core muscles can help you feel more capable in the many different positions you may use during labour.

✨ Learn to breathe and relax. Being able to consciously slow your breathing and release tension can be a valuable skill during contractions.

✨ Practise labour positions before you need them. Squatting, kneeling, hands-and-knees, side-lying and leaning forward are all positions you can explore during pregnancy so they feel familiar when labour begins.

✨ Birth preparation isn’t about controlling the outcome. Birth can be unpredictable. The goal is to give yourself knowledge, movement options and tools so you can feel informed and supported whatever happens.

You don’t need to “train” for birth like you’re preparing for a marathon.

Think mobility + strength + breathing + relaxation + confidence. 🤍

And remember, every pregnancy and birth is different. If you have any pregnancy complications or have been advised to modify your activity, always follow the guidance of your maternity team.

💾 Save this reel and start building your birth preparation toolkit now.

And share it with a pregnant friend who is starting to think about getting ready for birth.

👇 What’s one thing you’re doing to prepare for your birth?

6 things every pregnant woman should know about her pelvic floor 🤰💛

When you hear “pelvic floor”, your first thought might be pelvic floor exercises or Kegels.

But your pelvic floor is so much more than that.

It works with your breathing, deep core and diaphragm to support your growing baby, bladder, bowel and pelvic organs—and it needs to be able to contract AND relax.

Here are 6 things every pregnant woman should know:

✨ Your pelvic floor does more than prevent leaks. It helps support your pelvis and contributes to core stability and continence.

✨ Strong doesn’t mean constantly tight. Your pelvic floor needs to be able to contract when you need support and relax when you don’t.

✨ Breathing matters. Your diaphragm and pelvic floor naturally work together, which is why learning to breathe well is such an important part of pregnancy exercise.

✨ Relaxation is important for birth. During vaginal birth, the pelvic floor needs to lengthen and relax to allow your baby to pass through.

✨ Your whole body matters. Your glutes, deep abdominals, diaphragm and pelvic floor all work together rather than functioning in isolation.

✨ If you’re struggling with leaking, pelvic pressure or pelvic pain, get support. A women’s health physiotherapist can assess what’s happening and give you individual advice.

So rather than thinking about your pelvic floor as something you simply need to “squeeze”, think about strength, coordination and release. 🤍

Your pelvic floor is adapting throughout pregnancy—and preparing it for birth is about more than doing hundreds of Kegels.

💾 Save this reel as a reminder that your pelvic floor needs both strength and relaxation.

And send it to a pregnant friend who might think pelvic floor exercises are simply about squeezing!

👇 Did you know your pelvic floor needs to relax as well as strengthen?