Postnatal and Return to Running Bundle

The EMP Postnatal + Return to Running Program is a physiotherapist-designed program that guides you safely from early postpartum recovery all the way to high-impact exercise. Whether you had a Vaginal Birth or a C-Section, you’ll receive clear, structured support at every stage of healing.

What You’ll Get

• Free Equipment Pack for Australian residents.
• Week-by-Week Postnatal Program: Navigate the uncertainty of postpartum with daily guidance, safe movement for your stage of recovery, and symptom-aware progressions that evolve with your healing.
• Pelvic Floor + Deep Core Rehabilitation: Learn how to reconnect to your pelvic floor and core using evidence-based techniques that support abdominal separation, prolapse symptoms, leakage, and pelvic pain.
• C-Section & Vaginal Birth Recovery Programs: Targeted advice, movement options, and protective strategies for scar care, pain, early mobility and rebuilding strength after your specific birth experience.

  Expert Education:  Understand what’s normal, what needs attention, and how to support your recovery with modules on incontinence, prolapse, abdominal separation, breastfeeding positions, posture, and early-return activity guidance.

• Strength Foundations for Motherhood: Gradual reintroduction to functional strength, Pilates, and low-impact conditioning to rebuild stability, endurance, and confidence.

• Complete Return to Running Program A physiotherapist-designed graded pathway that transitions you from walking to running.
  Includes impact-prep testing, single-leg strength benchmarks, pelvic floor considerations, breathing strategies and symptom checks based on the latest research and consensus guidelines.

• Expert Q&A Library: Access our library of  physiotherapists and EMP experts answering the real questions women face after birth. 

• Community Support: A safe, supportive space to share your wins, challenges and questions with mothers and healthcare professionals worldwide. 

• 12 Months of Instant Access: Move at your pace, repeat workouts as needed, and progress when your body feels ready.