The Mama Physio

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The Mama Physio

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

10/10/2025

MOVE with me at 34 Weeks Pregnant with Twins 👯‍♀️ (📌SAVE this Upper Body Strength Class for later!)

This workout is titled “13 minute Arm Burner 1” from week 34 of the MOVE Pregnancy Program! I listened to my body and deliberately chose a slower paced, shorter workout today.

Here’s what’s inside: 1️⃣ Side elbow prop external rotation (2kg) 2️⃣ Side elbow prop shoulder extensions (2kg) 3️⃣ Stretch it out!  4️⃣ Bent over wide rows (2kg) 5️⃣ Bent over narrow rows (2kg) 6️⃣ Bent over row + triceps (2kg) 7️⃣ stretchhhh 8️⃣ High kneel offerings 9️⃣ High kneel rainbows 🔟 Pec and triceps stretch

⏱ Do 1 min each exercise (both sides where needed) 💤 Rest 🔁 Repeat

👉 Save this for your next workout & tag a mama-to-be who needs it! 👉 Comment below with your workout requests!

08/10/2025

Comment “MOVE” below to get your 30% OFF discount code! ✨

The MOVE App turns 2! 🎉
I first created MOVE while pregnant with Annabelle, and it’s grown right alongside me ☺️. I still remember squeezing in as many workouts as I could before my bump started showing, then filming weekly throughout my pregnancy. After a soft launch, I added the Early Postpartum, Postpartum, and Fitness programs in real time as I rebuilt my own strength and recovery journey.

Since then, I’ve added even more workouts, challenges, and programs (hello, PGP relief!) through this twin pregnancy 🤰 I can’t wait to follow it again for my postnatal recovery — and keep adding more once life with three little ones settles down 🫶

To every MOVE mama and supporter: thank you. Your stories, messages, and energy have made these past two years so special.

Here’s to moving through every season of motherhood - together!

T&C: Sale running until 26th October 2025. Open to new and existing members for the monthly and yearly memberships.

07/10/2025

📌 Save & Share with a 🤰🏻friend
✨Pregnancy essentials from a Women’s & Pelvic Health Physio ✨

As a physio who is currently pregnant, these are the essentials I actually recommend to my patients for a more comfortable, supported, and confident pregnancy.

1️⃣ Support garments: Pelvic belts, support shorts or leggings can help relieve pelvic and back pain. Add compression socks to reduce swelling and improve circulation.

2️⃣ Daily comfort: Think comfy PJs, magnesium cream for muscle tension, a supportive pregnancy pillow for better sleep, and belly oil to soothe stretching skin. My absolute favourite extra stretchy leggings are the Lululemon Align or CRZ Yoga dupe (I am obsessed!!)

3️⃣ Safe movement: Staying active supports your body, mind, birth and recovery. Try the MOVE App, yoga, swimming, strength training or spin classes to stay strong and mobile.

4️⃣ Bladder + bowel support: Hydration powders, chia seeds, kiwis for constipation, fruit tingles for heartburn, and even a squatty potty for optimal toilet posture. Small tweaks = big comfort!

5️⃣ Birth prep: Perineal massage oil, Epi-no, and quality birth education can help you feel empowered and prepared.

What are YOUR pregnancy essentials? Let me know below 👇

05/10/2025

Meet the Team Covering My Maternity Leave ✨

While I take some time off to welcome our twins 🤍, these two amazing physios, Chantelle and Anne, will be caring for my lovely patients in the clinic.

They’ll be working closely with and his team to support every woman through pregnancy, optimise birth outcomes, and promote the best possible postpartum recovery.

Both bring incredible experience, compassion, and a shared passion for women’s health. I know you’ll be in the best hands 🫶🏼

You can learn more about them and book via my website.

29/09/2025

When should you see a Women’s & Pelvic Health Physio in pregnancy & postpartum?
SPOILER: you don’t need to wait until something feels wrong!
 Whether you’re pregnant, newly postpartum, or a few years down the track, supporting your pelvic floor, core, and body is always worth it and prevention is way better than cure.

In this post, I’m breaking down: 👶 Key times to check in during pregnancy 🤱 When to book after birth 💡 Why prevention > waiting for problems

📌 Save this post to come back to when you’re booking your next physio check. 💬 Tag a friend who’s pregnant or postpartum! ❤️ Double-tap if pelvic health is something you wish more women spoke about.

25/09/2025

✨ Did you know? ✨
Some movements can actually boost the effectiveness of your pelvic floor exercises! (📌SAVE for later!!)

When you combine specific movements with a pelvic floor contraction, you may recruit more muscle fibres than with traditional Kegels alone.

👉Swipe to find out more!

Did you know that the MOVE app incorporates evidence, such as this, to make sure all the workouts and programs are rehabilitative for you, regardless of your stage - pregnancy, postpartum or beyond!

18/09/2025

SAVE this Upper Back Relief Class for later 📌  Feeling tight in your upper back, neck, shoulders, or chest? This quick routine will leave you feeling more open, mobile, and relieved 🙌 and it’s pregnancy-friendly!

Here’s what’s inside: ✅ Shoulder rolls ✅ Neck stretches ✅ Book opener with weight
✅ Book opener with hands behind head ✅ Mermaid side stretch ✅ Cat cow
✅ Down dog ✅ Deep breathing

This workout is straight from the MOVE App and is perfect if you’re: 💻 Sitting at a desk all day 🤰 Pregnant and carrying extra tension 🙆🏼‍♀️ Needing a quick reset

Let me know what workout you’d like to see next 👇

15/09/2025

Your perineum deserves TLC after birth 💖 Swipe for 7 tips every new mama should know

📌 Don’t forget to save this for your recovery and share with a mama friend 
👉 I’d like to know: What’s ONE thing that helped your recovery most in those first weeks?

11/09/2025

MOVE with me at 30 Weeks Pregnant with Twins 👯‍♀️ (SAVE this workout for later 📌)

Join me for this “17 minute Prenatal Core Connection” workout from week 30 of the MOVE Pregnancy Program! This workout is perfect for anywhere in your 2nd or 3rd trimester….Safe, low-impact, and designed to support your bump + pelvic floor 💛

Here’s what’s inside ⬇️ 1️⃣ Kneeling oblique reach 2️⃣ Oblique repeaters (2kg) 3️⃣ Woodchops (4kg) 4️⃣ Four point hovers 5️⃣ Quadruped to full plank 6️⃣ Four point kneel lateral raise (2kg) 7️⃣ Bird dog lateral raise (2kg) 8️⃣ Cat cow stretch 9️⃣ Cat cow with tail wag 🔟 Low kneeling mermaid stretch

⏱ Do 1 min each exercise (both sides where needed) 💤 Rest 🔁 Repeat

👉 Save this for your next workout & tag a mama-to-be who needs it! 👉 Comment below with your workout requests!

10/09/2025

📸 The last few weeks ft.

photography

bod

08/09/2025

SEND this to a friend who is pregnant! 🤰🏻 💌

Perineal massage is FREE and has minimal to no risks…. Plus ALLLLLL these benefits listed for first time mothers.

I find the biggest barrier to doing perineal massage is not knowing how to do it properly! Keep your eyes peeled for a series of informative posts coming up to help you! What would you like to know? What was your barrier to doing it?

Also, for MOVE app members you’ll notice there are educational videos explaining how to do in detail too! Find in the “Birth preparation” section.

01/09/2025

✨ Must-Have Baby Items for Second (or Twin!) Time Mamas ✨

When you’re bringing home baby #2 (or two at once 👶👶), the game changes.
 I asked YOU what made life easier. and these are the top recommendations 💕 (some were suggested 10+ times!).

From feeding hacks to toddler entertainment, meal prep to must-have prams, this list is full of lifesavers that will help you feel more prepared.

➡️ Swipe through and screenshot/save your favourites! ➡️ Share this with a mama who’s expecting twins or adding another bub.

What would you add to the list? Drop your go-to below 👇

Address

Clifton Hill
Melbourne, VIC
3068

Website

http://Www.themamaphysio.com.au/

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347 Somerville Road, Yarraville

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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

Australian Physiotherapy Association (APA)

APA Women’s, Men’s and Pelvic Health Interest Group

The Continence Foundation of Australia – Physiotherapy Group

The Health Care and Professions Council (HCPC) member, UK

Pelvic, Obstetric & Gynaecological Physiotherapy Group (POGP) affiliate member. UK

The Chartered Society of Physiotherapists (UK)

Jess is a Physiotherapist and Pilates instructor. She graduated with Honours at The University of Melbourne in 2012, and has since completed post graduate qualifications in Pelvic Floor Physiotherapy.

Jess has gained extensive experience working in both the public and private sectors throughout Australia and the U.K. She has recently returned from the U.K. where she was working for the Australia Physiotherapy and Pilates Institute (APPI) as a Consultant Physiotherapist, mentoring a team of Women’s Health physiotherapist’s. She also worked for the APPI Education team as a course educator, sharing her knowledge of Pilates to healthcare professionals throughout England and Scotland.

In Australia she has worked in private practice, Pilate’s studios, and in a large community hospital as part of a multi-disciplinary maternity team, both on the ward and in the outpatient department. During this time she won an award for her quality improvement project to reduce wait-times for the Physiotherapy Ante-natal Clinic.

Jess has a special interest in treating women’s health, pelvic and spinal conditions. Her clinical approach combines evidence-based physiotherapy with clinical Pilates, dry needling, education and specific exercise rehabilitation to treat, manage and promote well-being. She is passionate about helping people of all ages achieve their optimal physical health and well-being.

Outside of work you will find Jess running along the Yarra River, on a netball court, sourcing out the best coffee shops, or in the Pilates studio inventing new moves for her clients.