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Rehab and prehab ideas for the upside down population

Ran by Kate Czepulkowski (Bendy Kate) Sports Therapist and Rehabilitator

Soon to be taking on patients again

26/04/2026

Not everything is as it seems…

This is rib flare, a natural occurrence during pregnancy. Its not going to go straight away after giving birth but it definitely is something to address postpartum

Negatives of training with long term rib flare: thoracic injuries, continued increased lumbar curve, inability to breathe efficiently and therefore not able to engage your core as effectively

Still working on mine!

31/03/2026

Postpartum women - enjoy this gem of an exercise ✨

Postpartum exercise course in construction 🚧

28/03/2026

NOT for comparison

I actually avoid labelling how many months pregnant or postpartum I am this time round because I think it creates a competitive environment for a time that is unique and no competition at all

BUT if you’re geeky like me 🤓 and want an insight into my own personal case study keep watching

My postpartum exercise goal was to get my pre-pregnancy posture (not weight) back as soon as possible (before returning to high level sport). As you can see I’ve not achieved that yet and need more time (and more specific rehab). Training with a pregnant posture (rib flare/diastasis) can open you up to injury. So after this check in my focus will shift to lower ab & hip flexor combined work. And even more rib flare exercises!

Try not to compare your timeframe to mine - we all have different levels of athleticism, different births, pregnancies, time restraints and genetics!

26/03/2026

A natural process that occurs during pregnancy to create space

But it doesn’t simply disappear straight away!

Risks of prolonged rib flare: can affect deep breathing, thoracic mobility and can contribute to a high hinge point (vulnerable area in the thoracic spine). Can also prevent diastasis from healing!

Understanding reproductive hormones And then learning how they change in pregnancy…(in my pregnancy exercise course) ...
12/03/2026

Understanding reproductive hormones

And then learning how they change in pregnancy…(in my pregnancy exercise course)

Did you know you can track your cycle on the iPhone health app? If your cycle affects your training, body, headaches, ba...
12/03/2026

Did you know you can track your cycle on the iPhone health app?

If your cycle affects your training, body, headaches, back ache etc - maybe it’s time to start modifying training to your cycle when needed

Why I haven’t publicly shared how many weeks pregnant I am…Being female is a COMPETITIVE sport! I didn’t want to add to ...
05/12/2025

Why I haven’t publicly shared how many weeks pregnant I am…

Being female is a COMPETITIVE sport! I didn’t want to add to this by offering a comparison, an unrealistic expectation or something to aspire to at so many weeks pregnant

Bottom line is ALL pregnancies are different, beautiful and unique in their own way. Not to be compared. Not to be grouped together in a timeline. Our individuality is our superpower ✨

Things I did differently this pregnancy…Now I could sit and talk about why for each of these slides ALL DAY! But instead...
02/12/2025

Things I did differently this pregnancy…

Now I could sit and talk about why for each of these slides ALL DAY! But instead I’m going to answer any questions you may have in my stories



Photo

My husband asked“Does pregnancy change your brain”The answer unfortunately is YES! Studies in pregnant and postpartum wo...
26/11/2025

My husband asked

“Does pregnancy change your brain”

The answer unfortunately is YES!

Studies in pregnant and postpartum women have shown pronounced decreases in gray matter volume and cortical thickness across the brain. Gray matter processes information, controls voluntary movement, memory, emotional and speech. Taking up 40% of the brain.

The same study also showed an increase in white matter which helps connect different regions of the brain. 60% of the brain.

Motherhood can increase the ventricle volume and cerebrospinal fluid. Which means more protection of the brain and spinal cord and better transportation of nutrients and removing waste

Pregnancy & postpartum affects almost all parts of the brain

Its not surprising considering the huge hormonal shift women experience

“How many pregnancy exercise appointments will I need?”I’d recommend having a session at least each trimester. If you fe...
07/11/2025

“How many pregnancy exercise appointments will I need?”

I’d recommend having a session at least each trimester. If you feel you need more than this I’m always here for you ❤️

For pregnancy/postpartum exercise consultations get in touch (online and in person)

Every pregnancy is individual I’m here to work WITH you during your pregnancies & postpartum journeysAlways listening, n...
10/10/2025

Every pregnancy is individual

I’m here to work WITH you during your pregnancies & postpartum journeys

Always listening, never labelling, grouping or jumping to conclusions. Aiming to give the best care, treatment and exercise for YOUR pregnancy

If you’re not based in Bristol - this is something I offer online too

Ever felt alone on your pregnancy journey when it comes to exercise…?This doesn’t have to be the case! I’m here to help ...
18/09/2025

Ever felt alone on your pregnancy journey when it comes to exercise…?

This doesn’t have to be the case!

I’m here to help you on your journey. Pregnancy and postpartum appointments available in bristol or online!

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