Healfit Physiotherapy

09/07/2025

How to manage postpartum constipation like a pro.

Constipation after delivery is uncomfortable but common.

The good news?

Small changes can bring relief quickly.

Tips for Easier Digestion:

1. Increase Fiber: Add fruits, veggies, and whole grains to your meals.

2. Hydrate: Drink plenty of water to soften stools.

3. Try Gentle Movement: A short walk can stimulate digestion and improve bowel movement.

Constipation doesn’t have to linger. Let’s talk about strategies to keep your recovery smooth.

08/07/2025

Postpartum weight loss struggles?

It’s not just about the scale.

Your body has been through a lot, and weight loss isn’t just about exercise or diet.

It’s about healing, rebuilding, and finding balance.

Focus on Healing First:

1. Fuel Your Body: Prioritize nutrient-dense meals to support recovery.

2. Start Moving: Gentle exercises like walking or yoga are a great start.

3. Be Kind to Yourself: Remember, your body created life - it deserves grace.

Weight loss is a journey, not a race.

Let’s focus on healing and strength first and then fitness. Message me for personalized tips.

07/07/2025

Postpartum energy hacks: How to keep going when you’re running on fumes.

Sleep deprivation and recovery can drain your energy postpartum.

The key to getting through it? Smart energy-saving strategies.

Energy Boosters for Moms:

1. Snack Wisely: Keep protein-packed snacks like nuts or yogurt on hand.

2. Hydrate Consistently: Dehydration saps your energy, so keep water nearby.

3. Move in Bursts: A short walk or gentle stretches can refresh you.

Feeling exhausted? Let’s create a plan that works with your lifestyle to recharge your energy.

06/07/2025

Postpartum body aches?

Here’s what’s causing them - and how to fix it.

Aches in your back, neck, and shoulders are often caused by poor posture while nursing, carrying your baby, or lacking core strength. Relief starts with awareness.

Posture Fixes for Everyday Activities:

1. Breastfeeding: Use a pillow to support your baby and sit upright.

2. Babywearing: Adjust straps to avoid shoulder strain.

3. Core Work: Build core strength to support your posture over time.

Pain doesn’t have to be your postpartum story.

Let’s fix those aches for good.

06/07/2025

05/07/2025

Tired of hiding your belly postpartum?

Let’s talk about healing “mummy tummy” (diastasis recti).

That lingering belly bulge might not just be weight - it could be diastasis recti, a common condition after pregnancy.

Healing it is possible with targeted care.

Steps to Heal Diastasis Recti:

1. Test for Separation: Lie on your back, lift your head slightly, and feel for a gap between your abdominal muscles.

2. Avoid Strain: Skip sit-ups and heavy lifting for now.

3. Try Safe Core Work: Focus on deep core activation with exercises like heel slides or leg lifts.

Healing your core is about more than aesthetics - it’s about strength and function. Let me guide you through it.

04/07/2025

Why does your pelvic floor matter more than ever postpartum?

Your pelvic floor supports your bladder, uterus, and rectum—and childbirth can weaken it.

Ignoring it can lead to issues like incontinence, pain, or organ prolapse.

Strengthen Your Pelvic Floor with These Steps:

1. Start with Kegels: Squeeze and lift for 5 seconds, then release.

2. Add Breathing Coordination: Exhale as you engage your pelvic floor.

3. Stay Consistent: Aim for 3 sets of 10 daily.

Don’t ignore your foundation. Strengthen it, and feel the difference. Reach out for personalized guidance.

04/07/2025

How to Create a Self-Care Routine That Works for Moms 👇

04/07/2025

7 Lessons Motherhood Teaches Us About Resilience 👇

03/07/2025

Feeling like your core isn’t bouncing back?

Here’s what’s happening.

Postpartum core weakness is common and often linked to diastasis recti - a separation of abdominal muscles during pregnancy.

And the good news?

You can rebuild strength safely.

Steps to Reconnect with Your Core:

1. Avoid Crunches: These can worsen separation.

2. Start with Breathing Exercises: Engage your core through diaphragmatic breathing.

3. Include Gentle Moves: Try heel slides or pelvic tilts to begin rebuilding.

A strong core starts with the right steps. Let’s create a plan to close the gap and restore your strength.

03/07/2025

How to Avoid Common Postpartum Fitness Injuries 👇

03/07/2025

10 Postpartum-Friendly Exercises to Build Strength Safely 👇