The Mama Physio

The Mama Physio Musculoskeletal, Women’s, Men’s and Pelvic Health Physiotherapist. Clinical Pilates instructor based in Melbourne, Australia

Comment “RELIEF” and I’ll send you a link to my blog and a cheeky 20% discount to my MOVE app! ✨Upper back and rib pain ...
21/07/2025

Comment “RELIEF” and I’ll send you a link to my blog and a cheeky 20% discount to my MOVE app! ✨

Upper back and rib pain in pregnancy is so common, especially as your baby grows, your posture shifts, and your rib cage expands to make space.

In my latest blog, I dive into why this pain happens and share 5 of my top tips to help ease it:

1. Specific movements and exercises that you can try at home to relieve your pain
2. Important postural changes to make
3. Utilising the 360 degree breath
4. Heat and self-massage/release
5. Working with a Pelvic and Women’s Health Physio

4 Ways to Self-Check Your Pelvic Floor Technique 💪 (Without Needing an Appointment)Not sure if you’re actually doing a p...
07/07/2025

4 Ways to Self-Check Your Pelvic Floor Technique 💪 (Without Needing an Appointment)

Not sure if you’re actually doing a pelvic floor contraction? Here are 4 ways to self-check:
1️⃣ Try stopping the flow of urine mid-stream (just once, as a test!)
2️⃣ Use a mirror and look for a lift at the perineum
3️⃣ Insert a clean finger vaginally and feel for a gentle squeeze around it
4️⃣ Place a hand on your perineum and see if you can feel a lift or tension

Still not feeling anything? Don’t panic, you might just need a different technique. I’ve shared 5 alternate cues that can help in the latest post/story/blog (wherever you’re directing them).

Did you know my online MOVE app (for pregnancy, postpartum and beyond) has lots of educational content to make sure that you are contracting your deep abdominals and pelvic floor properly, including this advice! Sign up today with a FREE trial!

Comment PREP below and I’ll send you a link to my latest blog “6 tips to prevent perineal tears and episiotomy during ch...
30/06/2025

Comment PREP below and I’ll send you a link to my latest blog “6 tips to prevent perineal tears and episiotomy during childbirth”🙌🏻

Let’s be real: the thought of tearing during birth is something that makes most women squirm. And while it’s a common part of vaginal birth, it doesn’t mean there’s nothing you can do to reduce your risk.
In fact, research shows that there are simple, evidence-based strategies that can make a real difference when it comes to protecting your perineum during childbirth.

Did you try any of these techniques?

Incase you needed motivation to do your pelvic floor exercises…… swipe to find out how the pelvic floor protects against...
23/06/2025

Incase you needed motivation to do your pelvic floor exercises…… swipe to find out how the pelvic floor protects against prolapse 👉

If you struggle to locate and contract your pelvic floor….. or maybe it’s overactive?…. Book in with a Pelvic Health Physio today!

Any questions? Send below 👇

This is for all those who need to work on relaxing their pelvic floor! It may be for birth preparation, sexual pain, per...
16/06/2025

This is for all those who need to work on relaxing their pelvic floor! It may be for birth preparation, sexual pain, period pain etc! Swipe to find out my best tips and SAVE for later 📌

Tell me your favourite tip below 👇

To celebrate the launch of the MOVE Pelvic Girdle & Back Pain Program we are giving away the ULTIMATE pelvic pain bundle...
15/06/2025

To celebrate the launch of the MOVE Pelvic Girdle & Back Pain Program we are giving away the ULTIMATE pelvic pain bundle!! You have a chance to win:

WIN
👉A yearly Online Pilates Membership valued at $399
👉 Pregnancy Belt - your ultimate support belt for pregnancy valued at $69

To enter:
1. Follow AND
2. Like this post ❤️
3. Tag a friend below. The more tags, the more entries!
4. Share to your story for additional entries

Good luck! 🍀

Competition runs for one week and closes on Sunday 22nd June 2025 at 11:59pm. The winner will be picked at random and announced on our stories the following day. Open to entrants in Australia and New Zealand.

Did you know that electrical stimulation devices can help with your bladder, bowels and pain in the pelvic floor region?...
02/06/2025

Did you know that electrical stimulation devices can help with your bladder, bowels and pain in the pelvic floor region? Swipe to find out more 👉

This is something we can prescribe during a physiotherapy appointment. Any questions, send below, or book in find out more!

Swipe to find out what I’m doing this pregnancy to keep my pelvic health and body in order! 👉Every pregnancy is differen...
26/05/2025

Swipe to find out what I’m doing this pregnancy to keep my pelvic health and body in order! 👉

Every pregnancy is different, and so is every body. For me, maintaining pelvic health in this pregnancy isn’t just about avoiding prolapse or incontinence. It’s about feeling strong, connected, and confident in my body through all the changes. And most of all, it’s about honouring the incredible work my is doing whilst giving it the support it deserves✨

What strategies did you use during your pregnancy to maintain your physical abilities?

Kegals are great - but what other exercises can help get a better contraction? Swipe to find out more 👉There is a lot of...
19/05/2025

Kegals are great - but what other exercises can help get a better contraction? Swipe to find out more 👉

There is a lot of evidence that strengthening muscles around the pelvis can have huge benefits for pelvic floor strength! Which is why it is so important to think OUTSIDE the box when you have pelvic floor issues. My app is specifically designed to look after you and your pelvic floor in pregnancy, postpartum and beyond!

Sign up today with a FREE trial!!

Here are my top FIVE tips for managing pelvic girdle pain! What would you add? Pregnancy related pelvic girdle pain is p...
12/05/2025

Here are my top FIVE tips for managing pelvic girdle pain! What would you add?

Pregnancy related pelvic girdle pain is pain anywhere around the pelvis, but most commonly in the sacroiliac joint (those dimples on your back) or in the p***c symphysis. It is generally felt with movements such as rolling in bed, getting in/out of the car/bed/couch, and walking.

Check out my recent reel on exercises for pelvic girdle pain as well!!

You’re probably thinking “world first”….. surely something already exists for postpartum women? Can you believe this is ...
05/05/2025

You’re probably thinking “world first”….. surely something already exists for postpartum women? Can you believe this is the first guidelines to be developed?! Not to be confused with the “return to running postpartum guidelines!”

Swipe to see the key recommendations 👉

Reference on the final slide 📚

Happy International Pilates Day 💕To celebrate we are offering 35% off the monthly and yearly memberships using “IPD35” a...
03/05/2025

Happy International Pilates Day 💕

To celebrate we are offering 35% off the monthly and yearly memberships using “IPD35” at checkout.
Hurry, ends Sunday 11:59pm.

Discount is ongoing, and applies to full membership for all programs.

DM for more info!

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Clifton Hill, VIC

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Jessica Kostos aka. The Mama Physio

B Physio (Honours) (Uni Melb) Post Grad Cert Physio (Continence & Pelvic Floor) (Uni Melb)

Certified APPI Pilates Instructor

APA Dry Needling and AACP Acupuncture for Women’s Health qualifications

Professional Memberships