Activepelvichealth

Activepelvichealth Inclusive Pelvic Health & Sports Physiotherapy for Teens, pregnancy, postpartum, menopause and athletes.

From pain, leaks, heaviness to performance, our Survive → Perform → Thrive framework helps you move freely, build strength & live without limits. Active Pelvic Health was founded by Zainab ( Zain) Oher, a highly skilled Pelvic Health & Sports Physiotherapist with over 10 years of clinical experience in women’s health, pelvic rehabilitation, and sports physiotherapy. Zainab holds advanced postgraduate qualifications, finishing her Masters in Pelvic Health from University of Melbourne to become an expert clinician and has worked extensively across diverse settings including hospitals, private clinics, and elite sports teams. Her expertise spans from adolescents, pregnancy and postpartum care, pelvic floor dysfunction, pelvic organ prolapse, incontinence, Chronic pelvic pain, Endometriosis and menopause-related conditions and Musculoskeletal conditions like Pelvic Girdle Pain, Hip pain, Lower Back Pain, Headaches, TMJ pain. Zain is passionate about combining the latest evidence-based practices with a compassionate, patient-centered approach. She believes in empowering every individual with the knowledge and tools to take control of their pelvic health and overall well-being and give a tailored management plan. Through personalised 1:1 consultations, hands-on treatment, detailed education, and tailored exercise programs, she helps clients regain strength, reduce pain, and improve function. Her vision for Active Pelvic Health is to create a welcoming and inclusive space where people feel safe, heard, and supported throughout their pelvic health journey. Whether you’re preparing for childbirth, recovering postpartum, managing prolapse, or returning to sport after injury, Zainab’s expertise ensures you receive high-quality, holistic care. Services include:

Pregnancy and birth preparation

Postpartum recovery and rehabilitation, Return to Running, Lifting

Pelvic floor assessment and strengthening

Treatment for pelvic pain, Endometriosis prolapse, and incontinence management

Menopause support

Return-to-sport programs and personalised exercise planning across life phases

The clinic, based in Spotswood, Melbourne, offers private consultation and Telehealth option is available. Private health insurance is accepted,Medicare Care plan as well and no referral is necessary to book an appointment.

03/03/2026

Hip or Back Pain That Just Won’t Go Away? 👀
It might be your pelvic floor muscles.

Your pelvic floor muscles work like a deep core stabiliser — if it’s not pulling its weight, your hips and back start picking up the slack 💥

Cue: lingering pain ,stiffness , or even that weird “wobbly” feeling after workouts or long walks.

At Active Pelvic Health, we use our Survive → Perform → Thrive framework to uncover the root cause, retrain your pelvic system, and get you confidently moving again.

🎉 Intro Offer: $50 off on all initial consultation booked in July — limited spots!
📲 Link in bio to book
©️ Active Pelvic Health 2025. All rights reserved.

02/03/2026

Big news for our Active Pelvic Health community

From 10th March, we’re moving from 143 Hudsons Road to 615 Melbourne Road, Spotswood — and this next chapter is bigger, brighter and built for you.

✨ A dedicated clinical exercise space
✨ Expanded services
✨ More room to support you from Survive → Perform → Thrive
✨ The same high-quality, evidence-based pelvic health care you trust

This move isn’t just a change of address.
It’s growth. It’s vision. It’s next-level pelvic performance.

We cannot wait to welcome you into our new home.

Bookings available via the link in bio 💫

02/03/2026

How many times have you stopped moving because of leaking or that heavy, dragging feeling?
It’s frustrating. It’s confusing. And it’s way more common than people think.
But here’s the good news — it’s treatable.
At Active Pelvic Health, we help you move, lift, jump and live again — with strength, confidence, and support.
You deserve that freedom.

01/03/2026

Stretch + Soften: Deep Squat for Pelvic Floor Tension

This supported deep squat isn’t just a yoga pose — it’s a powerful stretch for:
✨ Releasing pelvic floor tension
✨ Managing pelvic pain or cramping
✨ Calming your nervous system

💨 Breathe into your belly, soften your jaw, and let your pelvic floor let go.

Great during flare-ups, periods, or whenever your body feels tight and overwhelmed.

Want a personalised pelvic pain plan? We’re here to help at .

Link in Bio

28/02/2026

Simple Leg Extensions for Stronger Core & Pelvic Floor

Low back pain? Hip instability? Pelvic floor weakness?
This basic move targets the deep core and pelvic floor muscles to support your back and hips — without stress or strain.

✔️ Keep your spine neutral
✔️ Move slow & controlled
✔️ Breathe with each rep

Take the first step to lasting strength & stability today!

Want a detailed assessment? Contact Active Pelvic health at info@activepelvichealth.org
Link in Bio

27/02/2026

Wait, how are you lifting with prolapse?”
Because the real myth is thinking your body is too fragile to get strong.

Here’s the truth (and it’s GOOD news):
✔️ Strength training doesn’t worsen prolapse
✔️ It actually improves pelvic support
✔️ Breath, technique, and load management matter FAR more than avoiding the gym
✔️ Your pelvic floor works with your whole body — not in isolation

Women with prolapse are told to shrink, stop, avoid, or “be careful” — but strength, mobility, and conditioning are part of rehab.
You’re allowed to get strong. You’re allowed to lift. Your body adapts beautifully when it’s guided well.

✨ What we DO focus on:
• Coordinating breath with movement
• Progressive loading
• Pelvic floor strategy (not clenching!)
• Glutes, legs, and core strength
• Confidence in your body again

You’re not limited.
And you don’t need fear-based advice — you need evidence and education.

If you’re navigating a prolapse and still want to lift, run, jump or train:
👉 This page is for you.
👉 And you’re absolutely capable.

For too long, pelvic health has been about avoiding.Avoid running.Avoid lifting heavy.Avoid impact.But what if the answe...
27/02/2026

For too long, pelvic health has been about avoiding.

Avoid running.
Avoid lifting heavy.
Avoid impact.

But what if the answer isn’t less movement…
it’s better training?

Active Pelvic Health is launching APH Pelvic Performance – 1:1 Clinical Strength & Pilates.

Physiotherapist-led.
Pelvic floor integrated.
Strength-driven.

We start with a comprehensive Initial Readiness Assessment to understand your pelvic floor function, abdominal control, breathing mechanics and impact capacity.

Then we build.

Pregnancy.
Postpartum.
Menopause.
Pelvic pain.
Return to running and sport.

This is not generic Pilates.
This is not fitness without context.

This is pelvic health trained with intention.

📩 Email or DM to enquire and book your Initial Readiness Assessment.

Spots are limited as sessions are strictly 1:1.

Let’s build strength your pelvic floor can keep up with.

26/02/2026

I had the joy of running a Pelvic Health Across Life education session at … and wow, what a powerhouse room it was ⚡️💜
These women showed up with curiosity, courage, and the kind of energy that turns information into empowerment. We talked pregnancy, postpartum, lifting, running, menopause, bladder control, strength, confidence and everything in between. Pelvic health isn’t a niche topic. It’s everyday life.
A huge thank you to for inviting me, and an even bigger thank you to the incredible women who came ready to learn, ask, share, laugh and level up their understanding of their bodies.
More conversations like this. More empowered women. More pelvic health confidence at every age and stage 💪✨

25/02/2026

Diastasis Recti has been wrapped in fear for too long.
A ‘gap’ doesn’t mean your body is damaged, weak, or doomed.
It means your tissues adapted to grow a human and now deserve respectful, progressive strengthening.

Let’s shift the story from:
❌ “I’m broken”
to
✔️ “My core is adaptable, strong, and trainable.”

Education replaces fear.
Strength replaces shame.
Confidence replaces confusion.

you Survive.Perform.Thrive
Spotswood, Melbourne

postpartum

March is not for playing small.Active Pelvic Health is launching APH Pelvic Performance– 1:1 Clinical Strength & Pilates...
23/02/2026

March is not for playing small.

Active Pelvic Health is launching APH Pelvic Performance– 1:1 Clinical Strength & Pilates Sessions.

This is where pelvic health stops being passive.

No more:
“Just avoid running.”
“Maybe don’t lift heavy.”
“Let’s wait and see.”

Instead, we assess properly.
We train intelligently.
We progress safely.

Every client begins with a Comprehensive Initial Readiness Assessment.

This is not a quick chat and a few exercises.

We evaluate:

• Pelvic floor strength, endurance and coordination
• Abdominal wall function and diastasis
• Breathing and pressure management
• Hip, glute and trunk strength
• Movement patterns and load tolerance
• Impact readiness for running and sport
• Pain behaviour, prolapse or pressure symptoms

We identify exactly where your body is right now — and what it needs next.

From there, your personalised 1:1 Clinical Strength & Pilates program begins.

Whether you’re teenage with athletic background, pregnant, postpartum, navigating pre-peri-post menopause, managing pelvic pain, Endometriosis or returning to impact sport and exercise — this is structured, physiotherapist-led training designed around your body.

This is not generic Pilates.
This is not fitness without context.

This is pelvic health integrated with real strength.

Spots are limited as this is strictly 1:1.

📩 Email or DM or Book you APH Pelvic Performance- Initial Readiness Assessment online to secure your Initial Readiness Assessment.

Let’s build bodies that trust themselves again.

Strong women do not stop training.They train smarter.At Active Pelvic Health, we work with runners, lifters, CrossFit at...
20/02/2026

Strong women do not stop training.
They train smarter.

At Active Pelvic Health, we work with runners, lifters, CrossFit athletes, dancers, gym goers and competitive women who want their pelvic health to match their ambition.

Pelvic health is not just about symptoms. It is about performance.

Your pelvic floor is part of your force system. It works with your diaphragm, deep core and hips to transfer load, absorb impact and create power. If it is not functioning optimally, you will compensate somewhere else. That is when performance plateaus or issues creep in.

Our approach is detailed and athletic.

We assess how you breathe under load.
We assess how you control pressure.
We assess how your pelvis behaves during impact and strength work.

Then we build you back stronger.

Our 1:1 Clinical Strength Training and Pilates sessions bridge rehabilitation and high performance. You will not leave with a basic sheet of exercises. You will follow a progressive plan designed to get you back to running, lifting, jumping and competing with confidence.

We also support women preparing for pregnancy who want to optimise their body before conception, and active women navigating pelvic pain or returning to sport postpartum or postmenopausal women strength training to manage or prevent osteoporosis.

This is pelvic health for women who refuse to shrink their goals.

Train hard.
Lift strong.
Move without holding back.

DM us “PERFORM” to take the next step.

The postpartum season is powerful, but it can also feel physically demanding and unfamiliar. Whether you are navigating ...
13/02/2026

The postpartum season is powerful, but it can also feel physically demanding and unfamiliar. Whether you are navigating the early weeks, rebuilding core strength, managing symptoms, or preparing to return to running, the gym, or sport, you deserve expert care that truly understands the athletic demands of motherhood.

At Active Pelvic Health, postpartum rehabilitation is not just about recovery. It is about restoring confidence in your body, reconnecting with strength, and supporting long-term pelvic health so you can stay active for years to come.

We begin with a thorough assessment and create a tailored plan aligned with your goals, your lifestyle, and the activities you love. No generic programs. No rushed timelines. Just guided, progressive care designed around you.

Because motherhood should not mean lowering your physical expectations. It should mean expanding them safely.

Ready to feel strong again? Book your postpartum assessment today.

📍 Active Pelvic Health
Where women move from Survive → Perform → Thrive
Photo courtesy:

Address

143 Hudsons Road, Spotswood
Melbourne, VIC
3015

Opening Hours

Monday 10am - 6pm
Tuesday 9:30am - 3pm
Wednesday 9:30am - 5pm
Thursday 10:30am - 6pm
Friday 9:30am - 3pm

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