The Fourth Trimester Handbook

Nurturing You After Birth

0 - 6 Week

Physiotherapy Guide for New Mums

Congratulations, Mama ✨

The early weeks after birth—known as the fourth trimester—are a time of huge transformation, both physically, mentally and emotionally. It’s a season of healing, adjusting, and finding your feet in a brand-new role.

That’s why I created The Fourth Trimester Handbook — a FREE guide designed by a women’s health physio to gently support you from birth to your 6-week postnatal check.

Inside, you’ll find practical advice on recovery, movement, and when to reach out for help — all to help you feel informed, supported, and empowered.

Is This Guide ForYou?

This is for you if you're looking for:

✔️ Support after both vaginal and C-section births
✔️ Tips to improve posture and comfort while feeding your baby
✔️ Gentle pelvic floor and core exercises to help you reconnect with your body
✔️ A step-by-step walking guide for when you're ready to get moving again
✔️ Guidance on when (and why) to see a physio postpartum
✔️ A list of recommended must-haves for your recovery journey
… and so much more!

I NEED PERSONALISED SUPPORT

Why Download This eBook?

No two births—or postnatal journeys—are ever the same. That’s why this practical guide was thoughtfully created by a women’s health physiotherapist: to support you in those early weeks postpartum.

Once your little one arrives, it’s only natural that your focus shifts to caring for them. But your recovery matters too—and often, it gets placed quietly on the backburner.

This guide is here to gently bridge the gap between birth and your 6-week postnatal check. Inside, you’ll find simple tips, practical advice and evidence-based guidance to help you care for your body—whether you’ve had a vaginal or C-section birth.

- Navigating the Fourth Trimester
- Recovery after Birth
- Posture and Feeding
- Postpartum Essentials with Discount Links
- Pelvic Floor Exercise Guide
- Walking Guidelines
- Gentle Exercise 1-6 weeks
- When to See a Women’s Health Physiotherapist
- Kaylana Mums and Bubs Classes from 6 weeks
- Additional Resources

Download Your Free

Postpartum Handbook

FAQ'S

This guide is for all new mums—whether you’ve had a vaginal birth or a C-section. It’s designed to gently support you through those early weeks after delivery, with practical, physio-informed advice you can come back to when you’re ready.
Inside, you’ll find:
🤍 Postpartum recovery advice (for both birth types)
🤍 Pelvic floor and gentle core exercises
🤍 Posture and feeding tips to ease discomfort
🤍 A walking guide for early movement
🤍 When and why to check in with a physio
🤍 A list of recommended postpartum essentials
… and more, all in one calm and simple resource.
This handbook offers general guidance and support, but it’s not a replacement for one-on-one care or your postnatal check-ups.
It can help you understand what to expect and when to seek professional support—but if you have concerns or ongoing symptoms, we always recommend a personalised assessment.
Every recovery is unique, and this guide offers gentle starting points only. It’s not intended to replace the advice you’ve received from your antenatal care team.
If you’ve experienced complications, are dealing with ongoing pain, or have specific questions about your recovery, we recommend discussing these with your doctor, obstetrician, midwife, or physiotherapist. Personalised care is always best when it comes to your health and healing.
The exercises included are safe to begin in the early postpartum period—as long as you feel ready and your healthcare provider has no objections. They’re designed to be gentle, breath-led, and focused on reconnecting with your body after birth.
You’re welcome to download it now! Many mums find it helpful to read through the guide during pregnancy to feel more prepared and supported before baby arrives.
Downloading our eBook is simple! Just click the link provided and it will open a PDF file. From there, save it to your device to access it anytime. If you have any trouble, feel free to reach out for assistance.
Disclaimer
The information provided in this eBook is generic information only and is intended for postpartum women. If you have concerns or complications with your postpartum recovery, always consult with your doctor, midwife or women’s health physiotherapist. Your six-week postpartum check-up is imperative and this handbook is not to be used in place of your treating health care provider’s advice.
Kaylana Wellness Collective and its team do not accept any responsibility for loss or damage arising from your reliance on this handbook. If you or your baby require urgent medical attention, please contact your nearest emergency department.
Always listen to your body, honour your individual healing journey, and seek professional support when needed.