Ask Physio Kath - Best pelvic floor exercises to help prepare for birth?

Send us a textYour pelvic floor does so much more than you think — it supports your growing baby, helps during birth, and plays a vital role in your recovery. In this episode, I share why pelvic floor exercises while pregnant are one of the most powerful ways to prepare your body for birth and beyond.In this episode, you’ll learn:Why a strong and functional pelvic floor matters during pregnancy and labourThe difference between strength, responsiveness, relaxation, and coordinationHow pelvic floor exercises can reduce the risk of interventions like forcepsWhen to start pelvic floor exercises during pregnancyCommon challenges such as fatigue and pelvic girdle pain, and how to manage themWhen to see a women’s health physiotherapist for extra supportA simple guided set of pelvic floor exercises for birth preparation and recoveryTune in until the end for a guided pelvic floor exercise session you can try at home.LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textWhen you hear the words “forceps birth,” you might think of fear, pain, or a negative experience. But in today’s episode, you’ll hear a very different story.I chat with Kelsey, a first-time mum and past FitNest Mama member from Canada, who shares her positive forceps birth story. From an unexpected induction to using different pain relief strategies, Kelsey’s journey is proof that birth can still feel calm, empowering, and beautiful—even when it doesn’t go to plan.In this episode, we discuss:Kelsey’s vaginal birth story with forceps and how she stayed calmHer experience with an induction at 41+5 weeksPain management strategies she used, including:Breathing techniquesThe showerAn epiduralA comb in the carWhy clear communication with her care team made all the differenceHow FitNest Mama supported her safe and confident postpartum recoveryThis is a reassuring, real-life reminder that no matter the path, birth can be a positive experience.Episode mentioned:Types of Birth: Childbirth Options, with Dr Amber MooreLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textThinking about induction of birth or been told it might be part of your birth plan? In this podcast episode, I sit down with Dr Shavi Fernando, an experienced obstetrician and gynaecologist, to break down everything you need to know. From why inductions are recommended to common myths, pain relief, and recovery—we cover it all in a way that’s clear, practical, and reassuring.In this episode, we discuss:What induction of birth means and when it might be recommendedThe most common reasons women are offered an inductionMyths and concerns, including the “cascade of interventions”Pain relief options, including epidurals and their impact on birth outcomesDifferent methods of induction (balloon, pessary, prostaglandin gel, oxytocin drip)How induction compares to spontaneous labour in terms of recoveryWhy asking questions and debriefing after birth is so importantThis is an episode I wish I’d listened to before my own induction—and I trust you’ll find it just as valuable.Connect with Dr Shavi FernandoWebsiteInstagramLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textWhy your pelvic floor exercises might not be workingThink you’re doing everything right but still not seeing results? You’re not alone. In this episode, I break down the reasons your pelvic floor may not be improving - and what you can do instead.What you’ll hear in this episode:Why pelvic floor improvements can be slow or subtle postpartumHow incorrect technique can limit your resultsThe role of prolapse and what symptoms to look out forWhy an assessment with a pelvic floor physio is so importantWhen a pessary might be recommended for prolapse supportUnderstanding an overactive pelvic floor and why “more kegels” aren’t always the answerHow constipation and bowel health affect your pelvic floorThe impact of hormones and how vaginal oestrogen cream can helpWhy whole-body strength is just as important as pelvic floor strengthIf you’ve been feeling frustrated or discouraged, this episode will give you clarity, reassurance, and practical steps to move forward with confidence.** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textA beautiful, honest conversation with first-time mum Eugenie, who shares her positive induction birth story alongside her journey managing mental health and postnatal recovery. From early waters breaking to making confident feeding choices, Eugenie’s experience is full of practical insights and reassurance for mums-to-be.In this episode, we cover:Eugenie’s journey from eating disorder recovery to pregnancyMental health strategies during pregnancy and postpartumEarly waters breaking at 36 weeks and induction at 37 weeksUsing a TENS machine, Calm Birth techniques, and an epiduralPositive vaginal birth with no instrumental deliveryDeciding not to breastfeed and expressing colostrum antenatallyBuilding a strong postpartum support network with family helpPhysical recovery tips from pelvic floor physio and gentle return to exercisePerfect listening if you’re preparing for birth, navigating mental health during motherhood, or looking for empowering birth stories.LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textStruggling with low supply, unsure when to supplement, or wondering if formula will derail your breastfeeding goals?In this episode, I’m joined by Jaimie Zaki—nurse, doula, mum of five, and IBCLC—for a conversation about supplementing with formula while breastfeeding. We explore how to use formula as a supportive tool (not a failure), how to advocate for your feeding goals in the hospital, and Jaimie’s SMART method for confident, informed supplementation. Whether you're exclusively breastfeeding, combo-feeding, or somewhere in between—this is a must-listen for any parent navigating early feeding decisions.  What We Cover: Myths around formula and breastfeedingHow early formula use in hospitals can impact breastfeeding outcomesWhy preparation for breastfeeding should start before birthRed flags to look out for before introducing formulaThe SMART supplementing method:Supplementing method (bottle, cup, tube, etc.)Measured amountA clear reasonRight formula choiceTiming of feedsUnderstanding oral dysfunction, fussiness, and supply issuesHow to find trustworthy breastfeeding support (even if you're rural)Why birth interventions can influence early feeding—and what to do about itThe emotional side of feeding choices and letting go of guiltConnect with Jaimie Zaki: Website Instagram LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textIn this episode, I’m diving into a topic that comes up all too often — bladder leaks during pregnancy. You might’ve heard bladder leaks are 'normal' during pregnancy, but I’m here to challenge that idea. Just because it’s common doesn’t mean it’s something you have to put up with.In this short episode, I walk you through what’s really going on with your pelvic floor during pregnancy, why leaks happen, and most importantly - what you can do about it.Here’s what I cover:Why bladder leaks might be common, but they’re not something to ignoreWhat actually happens to your pelvic floor during pregnancy and birthThe impact of hormones, posture, and physical changes on your pelvic healthWhy early signs like leaking when sneezing or exercising matterWhat you can do right now:Understanding how to understand your pelvic healthThe importance of diaphragmatic breathingHow to modify movement and exercise safelyWhen to seek help from a pelvic floor physioWhy keeping active during pregnancy can support better postnatal recoveryHow my FitNest Mama app can help you feel strong and supported — anytime, anywhere** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textA calm, spontaneous birth, pelvic girdle pain tips, and a recovery journey led by intuition and support.In this episode, Ellen—a women’s health physio and first-time mum—shares her positive birth story, offering real-life insight into pregnancy challenges, natural labour, and early postpartum life.Whether you’re pregnant, preparing for birth, or newly postpartum, this episode is filled with wisdom, warmth, and practical takeaways.What we cover in this episode:Managing pelvic girdle pain in the second and third trimesterEllen’s experience with perineal massage and pelvic floor preparationHow she used a TENS machine for labour pain reliefThe story of her spontaneous vaginal birth at 39+2 weeksBreathing techniques and movement during labourWhy mindset matters - and how she reframed painHow her husband supported her through birthEarly postnatal recovery and rebuilding strengthNavigating mastitis and a breast abscess in the fourth trimesterWhy Ellen joined FitNest Mama two weeks postpartum - even as a physio herselfLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textThe first 48 hours after giving birth can feel like a blur—you’re tired, emotional, and suddenly responsible for a tiny human. And if you’re planning to breastfeed, you might be wondering:Am I doing this right?Is this supposed to hurt?Why won’t my baby latch?In this episode, I’m joined by the lovely Nicola Batkin—a midwife, nurse, and International Board-Certified Lactation Consultant. Together, we unpack the practical things you can do right after birth to get breastfeeding off to the best possible start. Whether this is your first baby or you’re doing it all again, this conversation is filled with helpful, reassuring advice.Nicola's Instagram: @nurtured_bynicolaNicola's website: https://nurturedbynicola.com.au/Hatched House: https://www.hatchedhouse.com.auhttps://www.lcanz.org/find-a-lactation-consultant/** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send us a textIn this podcast episode, I discuss something incredibly important - and personal - that affects far too many women but isn’t talked about enough: postnatal pelvic floor issues, even after a so-called ‘perfect’ or ‘textbook’ birth.After being a physio for pregnant women for nearly 2 decades, and having birthed 3 children myself, I'm still suprised we are not discussing this more...As a pelvic floor physiotherapist and mum of three, I’ve seen first-hand how the right information at the right time can change a woman’s recovery—and her entire experience of motherhood. And that’s exactly why I started the Pregnancy, Birth and Recovery Podcast.If you are pregnant, or newly postnatal, I trust you will love this episode.** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.