- Emma Pelvic Health Physio
Physio-led online exercise program for safe recovery after birth
The best postnatal exercise app is one that supports your recovery from birth in a safe, progressive, and nurturing way. Healing after pregnancy and birth takes time, and your body deserves guidance that honors every stage of that journey.
Each pathway has been carefully designed to address the areas most important in postnatal recovery, including:
With EMP, you’re guided by experts every step of the way, with programs recommended by physiotherapists and tailored to your birth type, fitness goals, and stage of healing. This supportive approach helps you move forward with confidence, as every session combines physiotherapy principles with functional exercise to rebuild strength, improve mobility, and restore balance in your body.
How you recover from birth will depend on a number of factors, including how much sleep you're getting, the type of birth you had, and your pre-pregnancy fitness levels. It's important to know that there is no deadline on healing. Every mother's journey is different.
Some of the factors that can shape your postnatal recovery include:
Birth Type: Healing after a C-section looks different from recovering after a vaginal birth. Each has its own timeline and needs.
Pelvic Floor Function: Whilst pregnancy itself has an impact on your pelvic floor, the type of birth you have can significantly affect your pelvic floor strength and control. If you have incontinence or prolapse, perineal tear or OASI, you will need additional support and guidance.
Core Strength & Abdominal Separation: More than 60% of women have abdominal separation (diastasis recti) late in pregnancy. Depending on the degree and depth of your separation, your core may need extra support.
Impact Readiness: Jumping back into running or high-intensity exercise too soon can put unnecessary strain on your pelvic floor and increase prolapse risk. Your readiness to return to impact will depend on a number of factors, which is why we recommend completing the EMP return-to-running assessment before running.
Sleep, Support, Stress: Don't underestimate the impact a lack of sleep, lack of support or increased stress can have on your postnatal recovery. If you are finding the adjustment to motherhood difficult, then please know that it is OK if your postnatal recovery is taking a little longer than someone else's.
In the first weeks after birth, your body begins the natural healing process. This stage is about rest, reconnection, and allowing your body to recover. If you had stitches or a C-section, this is when wounds start to heal.
As you move beyond those first weeks, your body is still healing on the inside. If you had a C-section, your scar tissue and fascia are continuing to strengthen. Gradual progression is so important here.
You are now ready for more challenge and variety as your body adapts and becomes stronger.
These stages prepare you for high-level strength and a return to running, sport, or advanced fitness.
Over 60% of women experience some degree of separation in late pregnancy, and around 39% still have a measurable gap at 6 months postpartum (Sperstad et al., 2016). Importantly, research shows it isn’t just the width of the gap that matters, but also the tension and function of the connective tissue (linea alba) between the muscles (Lee & Hodges, 2016).
Up to 50% of women experience some degree of pelvic organ descent after birth, though symptoms are less common. Reported prevalence varies widely, from 3–12% when based on symptoms to 30–50% on examination and 11–20% when surgery is needed. Importantly, only 15–30% develop symptoms such as heaviness or leakage, while around 1 in 3 experience urinary incontinence after birth.
Around 50% of women report back pain during pregnancy, with many still experiencing it up to a year postpartum (Breen et al., 2016). Causes include weakened deep core and glutes, poor posture from feeding/holding baby, and unresolved pelvic instability.
Returning before the pelvic floor and core are impact-ready increases risk of leakage, prolapse, and joint injury. The 2019 Return to Running Guidelines recommend waiting at least 12 weeks postpartum and passing a series of strength, balance, and impact-readiness tests.
The early months after birth can feel overwhelming. You want to move your body again, but you also want to know you’re doing the right exercises for your stage of recovery. With so many fitness apps out there, it can be hard to know which ones truly understand the unique needs of postnatal women. The best app will not only help you heal safely but also guide you step by step from early recovery through to feeling strong, confident, and ready to return to the activities you love.
Every workout in the Empowered Motherhood Program (EMP) is carefully designed by women’s health physiotherapists who have extensive clinical experience in postnatal rehabilitation. Our programs are rooted in evidence-based practice, ensuring that every exercise is safe, effective, and tailored to support your recovery journey. With EMP, you can feel confident knowing that your body is guided by experts who understand the specific challenges of postpartum recovery.
EMP recognizes that every birth experience is unique. That’s why we offer tailored pathways for different birth types, including C-section, vaginal birth, and pelvic organ prolapse. Each program addresses the specific needs that arise from your birth experience, supporting safe rehabilitation and helping you regain strength and confidence.
Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support.
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.
Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.
Enter your details for instant access to three expert-led workouts to help you to recover from your c-section birth.
