If you are a mum, this plan is for you. The Postnatal Plan is for mums with children of all ages; not just in that immediate postnatal period - most of my members only have the headspace to start their rehabilitation once their children are at school.

It is suitable if you have pelvic floor dysfunction, diastasis recti and prolapse. Each exercise is graded to suit exactly where are physically in terms of your postnatal rehabilitation, with adaptations to help you progress as your strength builds.

You can start The Postnatal Plan, after your GP sign off; around 6 weeks postpartum for vaginal deliveries and around 10 weeks for abdominal births.

Designed for mums with children of any age; The Postnatal Plan is here for you whenever you have the space and energy to focus on your postnatal rehabilitation, whatever the age of your child. It's never too late to start building that strength!

You will need a yoga mat if you are not on carpet and all workouts are effective using bodyweight only. For your Cardio & Strength Sessions, I recommend starting with dumbbells of 1-2Kgs to help build that initial strength if you are new to resistance work. I encourage everyone to up those weights as your strength builds. We make use of hard-backed dining style chairs at times and a pilates ball, but a sofa cushion is the perfect substitute for that. There are some roller workouts included in The Postnatal Plan; I use a medium density foam roller.

You will find 4 x 30 minute, endorphin rich, real time workouts. My Cardio & Strength Sessions are all interval style and include a 5 minute warm-up and 5 minute cool down.

There are adaptations for every single move to suit your postnatal body, helping you build your strength in a way that is specific and appropriate to you. Appropriate intensity, appropriate impact. One new session replaced every month for variety. Each Cardio & Strength session has an accompanying playlist, linked in each video.

Restoring core function is where your postnatal recovery all begins.

In these 4 x 30 minute sessions, we learn the importance of breathwork and work through pelvic floor exercises in isolation to improve strength, endurance and tone. We learn how to activate your deep abdominals & integrate this into a circuit appropriate to your postnatal body. With consistency, my clients have reported feeling significant changes in core & pelvic floor strength after only a few weeks.

These sessions are not to be underestimated! Designed to be replenishing; to top you up and build your resilience. If I can help you press pause, convince you that these sessions are just as valuable as your active minutes and help you create habitual rituals for rest, I'll be very happy!

Included are restorative breathwork sessions, stretch & flow sequences, roller sequences, pelvic floor relaxations and EFT Tapping videos. Enjoy!

In this area you will find Pelvic Floor, Squat, Lunge, Deep Core Activation, Feet & Press Up Masterclasses .

I have included these Masterclasses because they are areas which my clients commonly need more guidance around than first anticipated when returning to exercise. Here I guide you through these short videos, to help promote that mind muscle connection and get you moving optimally to meet the challenges of mum life with ease.

On the first Monday of every month at 7:15am GMT & last Thursday at 13:00 GMT, I will be joining you for a 30 minute Cardio & Strength Livestream.

You will find the Zoom link to join each session in The Postnatal Plan. The session will be recorded & if you can't join live, it will sit in the Postnatal Plan Livestream Library for you to revisit as many times are you like. It will be interval based, challenging our endurance, stability and strength.

To help us feel as connected as possible, the following are in place: A closed Facebook Group: EJPT Postnatal Hub. A warm space, where you can ask me and others questions, support each other, help with accountability and get to know fellow Plan members. Look out for the weekly #Tuesdaycheck where you can post videos or photos of your movements and I can feedback.

I offer unlimited movement based support as part of the Postnatal Plan. Whatsapp me whenever you have a question!

My assessments are super relaxed, make a cup of tea (or whatever you prefer!) and I will immediately put you at ease. No need to be nervous, in fact get excited because you are about to gain so much invaluable insight!

The first thing you will do, is fill out a short questionnaire before our session.

In the session itself, we will talk through your answers, your past and present movement and postnatal experiences; and of course consider your own goals too.

We will take a whole body perspective from the feet up, through a variety of very easy, do-able assessments, in standing, sitting and laying. No sweating, no jumping. I'll be looking at the movement of your feet, knees, hip, pelvis, ribcage and shoulders and I'll use these observations to feed into my recommendations.

Based on what I see, I will advise and coach you on breathing and movement strategies that we can try together in the session and then take-away and use in your everyday life. Plus, I will give you tailored advice and exercise adaptations to incorporate into The Postnatal Plan workouts too. 

After the session, you will receive a follow from me up via Whatsapp, with a recording of the session and links to all of the exercise recommendations I mentioned, for you to keep. I completely get how useful it is to be able to rewatch our assessment! If you have ever left an appointment and thought - what did they just say?! Me too! So you will have this to watch as many times as you like!

You will leave feeling seen, more confident, excited to put this into practice and with a greater understanding and appreciation of your body! And of course with the unlimited movement support I offer through my membership, I'm only ever a quick message away.

If you would prefer not to have an assessment over Zoom, but you still want to access my knowledge and expertise, you can send me your “Tracking your progress photos” via Whatsapp, as detailed in step 3 of The Postnatal Plan.  

Once I have prepared your feedback, you will receive a personalised video from me, typically around 20 minutes long, via Whatsapp to keep. So as per Option 1, you will be able to rewatch this as many times as you need.

In your video, I will explain exactly what I have observed from the photos in terms of posture, explain what I have observed anatomically and help you understand why you may be limited or feeling the way you do in certain areas. 

I will direct you to the specific breathing positions in The Postnatal Plan which will really benefit you and I will provide you with links to any other additional breathing drills or exercises, I mention, to support the changes we are seeking to make.

Here's what other members have said after receiving their feedback...

"How Emma is able to assess what I need and personalise modifications blow my mind given it's from photographs! Emma is amazing - I call her the movement wizard!" - Jenny, USA.

"I am seriously so grateful for this! I am mind blown at how quickly I felt improvements in my shoulders. Seriously less pain in that injury after two days than I have felt in months." Nic - USA

"Emma this is amazing to get personalised feedback and be treated as me! Now I'm really focused on doing the breathing drills you recommended. Honestly I wouldn't have appreciated the importance, or paid as much attention to them otherwise. I'm seeing changes already." Edie - Ireland

You will receive your assessment back within 48 hours (Monday to Friday 9am-5pm).

Both assessments are available to purchase inside the membership area.

"Emma has worked with many of my postpartum patients for many years and the results have been incredible. Not just focused on recovery, her programme works on restoration and regaining strength and function too.

Emma is a warm, personable and highly trained in postpartum recovery.

I never hesitate in recommending her and now with her on-demand service, time poor mums can benefit from her care and expertise in the comfort of their home.

Every women's health physiotherapist should have an Emma Jeffery to call upon."

About Aishling

Aishling is a specialist Pelvic Health and Postnatal Care Physiotherapist. Aishling is HCPC Registered and holds membership to the Association of Continence Advisors, Pelvic Obstetric and Gynaecological Physiotherapy (POGP, affiliate) and International Urogynecological Association.

Aishling is local to Tonbridge, Kent and works out of KIMS Hospital Maidstone, The Tonbridge Clinic and Nizels Hildenborough.

Click on Aishling's photo to get in touch.

"I endorse this programme because I myself got 1:1 training from Emma; seeing and feeling personally the benefits of what she preaches. It all started with me seeing online about pelvic mechanics and breathing mechanics and then seeing how much it worked in clinic with the pelvic floor in relation to post natal rehab, prolapse and stress incontinence management.

Emma manages to approach the post natal training period with such empathy, openness and movement knowledge. I know from personal experience how much she wants to understand about someone’s emotional wellbeing as physical and how this relates to the bodies movement, and that for me being a physiotherapist is rare to find with personal trainers.

She understands the breathing mechanics and how these can be compromised and changed in pregnancy and the post natal period which is so important for pelvic floor management of pressure, strength and relaxation. I wish everyone had the access to post natal training like this.

Not only will this programme help you rehab and build strength and movement back from pregnancy and childbirth it will teach you about how to self regulate and how to listen to what your body needs, this is something that I have taken from having Emma as a coach into my every day working life."

About Rosie

Rosie has a BSc (Hons) in Physiotherapy from Glasgow Caledonian University. Rosie is HCPC and CSP Registered and has been a Pelvic Floor Physiotherapist since 2016. Rosie has worked within the NHS as a Senior pelvic Health Physiotherapist treating obstetrics and urogynaecology, as well as gynaecology wards. Rosie now has her own practice in Glasgow.

Click on Rosie's Photo to get in touch.

"I recommend Emma and The Postnatal Plan to many of my postnatal clients. It provides the perfect continuation of rehabilitation for new mums following on from their Mummy MOT assessment and early work with me as a physiotherapist.

Ideal for anyone recovering from prolapse, diastasis recti, c-section or simply regaining strength and fitness following pregnancy and birth, the postnatal plan combines functional strengthening with the principles of breathwork and effective core and pelvic floor control.

Emma is extremely knowledgeable about postnatal recovery and training and coupled with her warm empathy, I know my patients are in safe hands!"

About Jenny

Jenny is a specialist Pelvic Health Physiotherapist, registered with HCPC, a member of the Pelvic Obstetric and Gynaecological Physiotherapy (POGP) and a certified Mummy MOT practitioner.

Jenny lives and works in Tunbridge Wells with clinics at Botanica Health, Rusthall and Nizels

Hildenborough and part time for the NHS as a senior pelvic health physiotherapist at

Maidstone and Tunbridge Wells NHS Trust.

Click on Jenny's photo to get in touch.