The Mama Physio

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

Meet the MOVE team 👶🏼Yep, it’s just me.
One physio who takes pelvic floors very seriously
and is on a mission to make pe...
27/02/2026

Meet the MOVE team 👶🏼

Yep, it’s just me.

One physio who takes pelvic floors very seriously

and is on a mission to make pelvic health accessible to all.

It’s one Women’s Health Physio
filming between naps,
answering emails at night,
and making sure every workout inside MOVE actually supports your body.

Because pregnancy and postpartum exercise shouldn’t feel like guesswork.

Women deserve movement that feels safe, strong and actually designed for their body, not something copied and pasted from a generic template.

Built by a physio.
Programmed for real women.
Created with heart.

26/02/2026

SAVE FOR LATER 📌🔥

When you’re time poor and you want to feel your core burn, this is the workout for you!

💪🏼Equipment: Pilates ball

🐣 Postnatal and prolapse safe: YES - take breaks as needed and watch for uncontrolled doming

Exercises:
🔥Abdominal crunch over ball
🔥Bird dog crunches (both sides)
🔥Hovers with adductor squeeze
🔥Dynamic plank with ball

⏰ 1 minute each exercise
🔁 repeat 2-3 sets if you have time!

And if you’d like a FREE full length postnatal safe CORE workout comment “WORKOUT” below 👇

🩷 Like, comment, and FOLLOW so these daily pelvic health tips continue to show up in your feed.

✨If you’re looking for evidence-based, physio-led Pilates for pregnancy, postpartum, and pelvic floor health, you can explore my MOVE app with a FREE trial today! All programs include educational content like this!

Comment “RELIEF” and I’ll send you the blog + a cheeky 20% off my MOVE app ✨Upper back + rib pain in pregnancy is SO com...
25/02/2026

Comment “RELIEF” and I’ll send you the blog + a cheeky 20% off my MOVE app ✨

Upper back + rib pain in pregnancy is SO common, especially as baby grows, your rib cage expands, and your posture shifts to accommodate your changing centre of gravity.

That deep, achey (or sharp!), hard-to-stretch thoracic pain?

You’re not dramatic. There’s a reason it’s happening.

In my latest blog, I break down:
✔️ The exact movements I prescribe in clinic to relieve rib + upper back pain
✔️ Small postural changes that make an immediate difference
✔️ How to use 360° breathing to offload the ribs
✔️ Heat + self-release techniques that actually work
✔️ When it’s time to see a Women’s Health Physio

You don’t have to just “put up with it” because you’re pregnant.

Comment RELIEF and I’ll DM you the link + discount 💛

Save this for later or send it to a pregnant friend who needs it.

thirdtrimester

Constipated? It might not be your fibre intake.(📌SAVE for later!)If you feel bloated, sluggish, or like you’re constantl...
23/02/2026

Constipated? It might not be your fibre intake.
(📌SAVE for later!)

If you feel bloated, sluggish, or like you’re constantly straining on the toilet - a tight pelvic floor could be part of the problem.

Your pelvic floor needs to lengthen and relax to let stool pass.

If it can’t fully let go, you end up pushing harder, which often makes things worse.

This mobility flow is designed to:
• Gently mobilise the pelvis + hips
• Encourage abdominal expansion
• Promote pelvic floor relaxation
• Support natural bowel motility (hello peristalsis 👋)

Save this for when you need it - and try it consistently for a week.

And if you’re someone who’s been told to “just eat more fibre” this is your reminder that bowel function is mechanical too.

If you want more pelvic floor–friendly workouts inside MOVE (including relaxation-based flows like this), the link is in my bio

Are there any other exercises that you would recommend?

Most Used Baby Items as a Second Time Mum with Twins 👶👶Second time round I’ve stayed intentionally minimalist because cl...
19/02/2026

Most Used Baby Items as a Second Time Mum with Twins 👶👶

Second time round I’ve stayed intentionally minimalist because clutter makes me feel anxious (and we need double the things!) 🙃 so if it’s on this list, it earns its place.

Here’s what actually gets used daily:

✨ sleep sacks in multiple TOGs 
✨ burp cloths – spewy babies x2+++
✨ Bottle washer – exclusive pumping with twins = next level bottles. To not even rinse or clean a bottle is absolute bliss 
✨ Baby capsules – no waking sleeping babies and they clip straight into the pram
✨ Twin feeding pillow – perfect for propping during feeds and burping
✨ .au My Brest Friend feeding pillow – amazing for tandem feeds. Sad I wasn’t able to continue but only possible with this!
✨ wearable pumps – pumping 8 times a day would not have happened plugged into a wall. Plus the best output of all the pumps I have tried
✨ padded play mat – being able to wipe this is a game changer
✨ Tripp Trapp with newborn set – safe place to park one or both while managing toddler life/cooking/cleaning/shower
✨ Dummies – love hate relationship but when one twin needs me and I’m with the other, lifesaver
✨ Cocoonababy - We have outgrown these now but they were great for naps in the TV room, or docking stations during bath time
✨ quilted nappy bag - both functional and stylish
✨ LUNA2 pram for walks

Surprisingly underused so far compared to my first time:
🤍 Baby carrier - I’m honestly tending to a child majority of the day so if I can put them down, I will. I assume I will use them more as they are more awake these days
🤍 Plug in breast pump - there is no way I could pump this long being plugged into a wall
🤍 Baby bouncers - maybe more when older
🤍 Baby gym - The girls are mostly looking at trees/walking the streets/watching their sister instead of lying under the gym. But I anticipate this will change as they grow

👉Twin and second-time mums, what would you add?
👉What did you not repurchase?

Save this for later 🤍

Safe sleep in pregnancy! 💌 SEND this to someone who is pregnant 🤰🏻 !Research shows that women can halve their risk of st...
11/02/2026

Safe sleep in pregnancy! 💌 SEND this to someone who is pregnant 🤰🏻 !

Research shows that women can halve their risk of stillbirth by going to sleep on their side from 28 weeks pregnancy compared with sleeping in the supine position.

Swipe to learn more!

SAVE this for later 📌 and send to someone who is pregnant 💌

🩷 Like, comment, and FOLLOW so these daily pelvic health tips continue to show up in your feed.

✨If you’re looking for evidence-based, physio-led Pilates for pregnancy, postpartum, and pelvic floor health, you can explore my MOVE app with a FREE trial today! All programs include educational content like this!

10/02/2026

🔥 STOP SCROLLING: This 7 minute core workout is postnatal & prolapse-safe (and it burns in the best way)
SAVE this for later 📌

For day 29 of 30 pelvic health tips and tricks I’m bringing you a quick and fiery core workout that you can do at home that targets your deep core + obliques.

✔️ No equipment
✔️ Postnatal & prolapse-safe (from 
✔️ Take breaks as needed + watch for uncontrolled doming

Exercises:
🔥Kneeling side plank pulses - both sides
🔥Oblique reach in tabletop - both sides (beginner = feet on mat)
🔥Butterfly crunch
🔥Four point hovers
🔥Mountain climbers (beginner = slow it down)

⏰ 1 minute each exercise
🔁 repeat 2-3 sets if you have time!

🩷 Like, comment, and FOLLOW so these daily pelvic health tips continue to show up in your feed.

✨If you’re looking for evidence-based, physio-led Pilates for pregnancy, postpartum, and pelvic floor health, you can explore my MOVE app with a FREE trial today! All programs include educational content like this!

       

💩Constipation in pregnancy isn’t just uncomfortable 😖
It can contribute to pelvic floor tension, haemorrhoids, prolapse ...
09/02/2026

💩Constipation in pregnancy isn’t just uncomfortable 😖

It can contribute to pelvic floor tension, haemorrhoids, prolapse symptoms, and painful bowel motions.

It’s got to be one of the most unpleasant symptoms of pregnancy, and something I discuss for the majority of my day at work….. 💩🤰🏻🙅🏻‍♀️

And yet… so many women are told to just “eat more fibre” and hope for the best.

As a pelvic health physio, these are the exact strategies I teach my pregnant clients to support easier, more comfortable bowel motions, without straining.

👉 Swipe through for practical, evidence-informed tips you can start today.

Are there any tips I’ve missed? Let me know below 👇

**p

📌 SAVE this C-section Birth Recovery Checklist DAY 25 OF 30 PELVIC HEALTH TIPS AND TRICKSSwipe through for the exact adv...
05/02/2026

📌 SAVE this C-section Birth Recovery Checklist
DAY 25 OF 30 PELVIC HEALTH TIPS AND TRICKS

Swipe through for the exact advice I give my patients in birth prep appointments: simple, practical, and evidence-based!

👇 Tell me in the comments: what helped your recovery the most?

💬 Comment “MOVE” to receive a 20% discount to your inbox

For a guided first 6-week postpartum program (education + pelvic floor-safe workouts), start your FREE trial with

Some of my favourite family shots by .daydot 📸 (Not sponsored just obsessed with Becca’s work!)
04/02/2026

Some of my favourite family shots by .daydot 📸

(Not sponsored just obsessed with Becca’s work!)

📌 SAVE this Vaginal Birth Recovery Checklist!! DAY 24 OF 30 PELVIC HEALTH TIPS AND TRICKS
(C-section version coming next...
04/02/2026

📌 SAVE this Vaginal Birth Recovery Checklist!!
DAY 24 OF 30 PELVIC HEALTH TIPS AND TRICKS
(C-section version coming next!)

Swipe through for the exact advice I give my patients in birth prep appointments: simple, practical, and evidence-based!

👇 Tell me in the comments: what helped your recovery the most?

💬 Comment “MOVE” to receive a 20% discount to your inbox

For a guided first 6-week postpartum program (education + pelvic floor-safe workouts), start your FREE trial with .

Staying cool in this heatwave 💦☀️These little baths have been such a lifesaver lately.We’ve been using the Stokke Flexi ...
02/02/2026

Staying cool in this heatwave 💦☀️

These little baths have been such a lifesaver lately.
We’ve been using the Stokke Flexi Bath, with the newborn insert, it folds up easily (perfect when space is tight), works so well when you only have a shower, and we love that we can use it outside, in the kitchen, or take it with us on holidays.

It also has a heat-sensitive plug that changes colour if the water’s too hot or too cold, which gives extra peace of mind.

Simple, practical, and genuinely used daily over here!

Address

Clifton Hill
Melbourne, VIC
3068

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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