Postpartum Recovery in Hurstville: Kaylana Wellness Collective's Mums and Bubs Program

Welcome to Your Next Chapter, Mama! Whether you’ve just had your 6-week postnatal check or are navigating life with a crawling bub, your body deserves intentional recovery. At Kaylana Wellness Collective, we understand just how important postpartum care is and we want to nurture you! That’s why we have created our Mums and Bubs Postpartum Recovery Program in Hurstville, a 10-week program designed to support your recovery in a safe, supportive, and baby-friendly space.

Why Postpartum Rehab Matters

Around 1 in 3 females experience urinary incontinence after having a baby.

Some of the most common challenges new mums face include:

• Pelvic floor trauma occurs in 100% of vaginal births, with or without perineal tearing (Dietz & Shek, 2008).

• Around 1 in 3 women experience urinary incontinence postpartum, often leaking with coughing, sneezing, or exercise due to weakened pelvic floor muscles (MacLennan et al., 2000).

• Caesarean recovery can involve abdominal discomfort, scar sensitivity, and delayed core muscle activation (Véronique et al., 2021).

• Abdominal separation (diastasis recti) affects up to 60% of postpartum women and can impact core stability and posture (Benjamin et al., 2014).

• Musculoskeletal pain is common postpartum, especially in the low back, neck, and wrists, due to feeding, lifting, and repetitive baby care activities (Mota et al., 2015).

The good news? With early, physio-guided support, your recovery can be smoother and more effective.

Working with a women’s health physiotherapist has been shown to:

• Help you reconnect with and rebuild pelvic floor strength

• Reduce the risk of incontinence or pelvic organ prolapse down the track

• Support your core and lower back recovery

• Boost your confidence, energy, and ability to move comfortably again

This stage of life deserves care—for both you and your little one. You don’t have to figure it all out alone!

Who Is Our Mums and Bubs Program For?

• Mums who are 6 weeks to 1 year postpartum

• Suitable for both vaginal or caesarean births - you will need doctors clearance to return to exercise

• Mums recovering from birth-related injuries, abdominal separation, pelvic girdle pain, or general aches and pains from feeding

• Women wanting to safely return to exercise in a supportive, small-group environment

What to Expect from Our Mums and Bubs Program

Led by a physiotherapist, this small group program (max. 4 mums) helps you:

✅ Reconnect with Your Pelvic Floor

Learn how to correctly activate and release your pelvic floor and core using breathwork and visual cues—an essential part of early recovery.

✅ Address Diastasis and Core Strength

We use graded, evidence-based core exercises, best done within the first 12 weeks of brith (Danping et al., 2023). Progress is guided by your initial physio assessment and individual needs.

✅ Improve Mobility and Reduce Aches

Our program targets whole body strength and mobility to ease feeding-related postural pain and improve functional strength.

✅ Mix of Mat Pilates, Strength and Cardio

We are based in a gym and have access to various peices of equipment to help your postpartum journey.

✅ Move Confidently and Safely

We help you return to the activities you love—be it returning to reformer pilates, running or the gym!

What Makes Our Mums and Bubs Program Different?

Our physio-led, evidence-based program supports your early postpartum return to exercise.

Our program is physio-led and evidence-based, specifically designed for early postpartum recovery to help you rebuild safely and confidently.

✅ Initial Postnatal Assessment
We begin with a 1:1 assessment to tailor the program to your body and goals—whether you're recovering from a C-section, managing pelvic floor symptoms, or rebuilding core strength. Recovery isn’t one-size-fits-all—and you deserve care that’s as individual as you are.

✅ Small Group Classes
With a maximum of four mums per class, you’ll receive focused support in a semi-private setting—plus the chance to connect with other local mums in a calm, supportive space.

✅ Health Fund Rebates Available
All sessions are physiotherapy-based, making them eligible for private health fund rebates (subject to your level of cover).

✅ Baby-Friendly & Accessible
Babies are absolutely welcome—our space is pram-friendly and set up with play mats. You’ll find us just 2 minutes from Hurstville station, inside the Active & Ageless Gym, with disability access and convenient parking.

✅ Follow-Up Appointment
At the end of your 10-week program, we’ll meet one-on-one to map out your next steps. You might continue with our clinical Pilates classes for ongoing support, or be ready to progress into a more general group fitness class, the gym, or even running. We believe physio should have a clear treatment plan—helping you feel empowered and confident to take charge of your own recovery and fitness journey.

Ready to get started?

Whether you’re 6 weeks or 12 months postpartum, we’d love to welcome you and your little one into our supportive community.

If you’d like to learn more about our Mums and Bubs Program in Hurstville, click here or get in touch with us—we’d be happy to chat and answer any questions! 💛