Your body has done something amazing
Recover gently and confidently after birth
Clear, step-by-step postpartum physiotherapy guides for your pelvic floor, tummy, back and C-section recovery, created by a Women’s Health Physiotherapist and Lactation Consultant.
Your six-week check isn’t the finish line.
After birth, the focus shifts to your baby, and your own recovery often gets a quick check and a “you’re fine”. But your pelvic floor, tummy muscles and back have carried and delivered a baby, and they need time and the right guidance to recover fully.
Pregnancy to Postpartum Roadmap gives you that guidance at home. Each guide tackles one specific problem, explains what’s happening in your body, and gives you a safe, step-by-step plan for getting stronger, at a pace that fits life with a newborn.
Why Postpartum Recovery Matters
Pelvic Floor Recovery
Leaking, heaviness or urgency after birth are common, but they’re not something you have to live with. The right exercises help your pelvic floor recover its strength.
Healing Your Tummy
A gap between your tummy muscles after pregnancy is normal. Knowing how to rebuild your core safely helps it close and protects your back.
Caring Without Strain
Feeding, lifting and carrying your baby all day puts new strain on your back, neck and wrists. Small changes in how you move make a big difference.
Returning to Exercise Safely
Going back too fast can set your recovery back. A gradual, step-by-step return protects your pelvic floor and gets you moving with confidence.
Your recovery roadmap
Postpartum Guides on the Way
Recovery happens in stages. These guides will take you from your first days home to feeling strong again.
Step 1 · Coming soon
Gentle Recovery After Birth
First weeks home
Safe breathing, gentle movement and positions for rest and feeding in the first six weeks, after a vaginal birth or a C-section.
Step 2 · Coming soon
Pelvic Floor Recovery After Birth
Pelvic floor
How to find, activate and strengthen your pelvic floor, with a progression plan and a symptom tracker.
Step 3 · Coming soon
Diastasis Recti: Rebuild Your Core
Tummy gap
How to check your tummy gap at home, which exercises help it close, and which to avoid for now.
Step 4 · Coming soon
Recovering From a C-Section
C-section recovery
Scar care, getting in and out of bed, and a gentle plan for rebuilding strength around your scar.
Step 5 · Coming soon
Feeding and Lifting Without Back Pain
Back and neck
Ergonomic tips for feeding, lifting, bathing and carrying your baby without strain.
Step 6 · Coming soon
Return to Exercise After Birth
Back to exercise
A step-by-step plan for returning to walking, running and the gym, with checks to pass before each stage.
Want to know as soon as these launch? Join the list and you’ll be first to hear.
After birth
Is it normal to leak or feel heavy after birth?
In the first weeks after birth, a little leaking when you cough, sneeze or laugh is common. Your pelvic floor has been stretched and needs time to recover, whether you had a vaginal birth or a C-section.
But if leaking, heaviness or a dragging feeling in your pelvis is still there after six to eight weeks, or is getting worse, it’s a sign your pelvic floor needs targeted help. The same goes for a tummy that still bulges down the middle, or back pain that doesn’t ease.
These changes deserve attention rather than being accepted as part of being a mother. With the right exercises, most women see a real improvement within a few weeks.
Meet your guide
Guidance from someone who does this every day
I’m Prachi Shetye, a Women’s Health Physiotherapist and Lactation Consultant. I help mothers recover their pelvic floor, core and strength after birth, using the same protocols I use in clinic.
These guides are written for real life with a newborn: short sessions, clear steps, and exercises you can do with your baby nearby.
Prachi Shetye
Women’s Health Physiotherapist and Lactation Consultant
When a guide isn’t enough
Please contact your doctor promptly if you notice:
- Heavy bleeding, or passing large clots
- Fever, or a wound or C-section scar that is red, hot, oozing or opening
- Pain, swelling or redness in one leg
- Chest pain or difficulty breathing
- A bulge or something coming down in your vagina
- Leaking that is getting worse, or being unable to control your bowels
Our guides are educational resources and don’t replace your postnatal check-up or individual medical care.
Frequently Asked Questions
When can I start postpartum exercises?
Gentle breathing and pelvic floor exercises can usually start in the first days after birth. Check with your doctor first, especially after a C-section or a complicated birth.
Are these guides suitable after a C-section?
Yes. Each guide will show which steps to adapt or skip after a C-section, and the C-section recovery guide is written just for you.
Is it too late if my baby is already older?
No. Your pelvic floor and core can get stronger at any stage, even months or years after birth.
When will the guides be available?
They’re being written now. Join the list and you’ll hear first when each one launches.
How will I receive my guide?
Every guide is an instant PDF download, sent on screen and by email after checkout.
I have a question that isn’t answered here.
Email info@pregnancypostpartumroadmap.com or message us on WhatsApp at +91 8446175942.
While You Wait: Free Guides You Can Use Now
Your recovery matters too
You’ve spent months caring for your baby. Now it’s time to care for you, one gentle step at a time.
The information on this page and in our guides is for educational purposes and is not a substitute for individual medical or physiotherapy advice. Always check with your doctor before starting exercise after birth. If you have heavy bleeding, fever, chest pain or leg swelling, seek medical care straight away.