https://www.bubandme.com.au/blog daily 0.75 2026-03-03 https://www.bubandme.com.au/blog/postnatal-pelvic-floor-assessment monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/e35da1f3-557b-479c-b5be-6ed67f3850b3/BubandMe-Branding+Session-27.jpg Blog - Postnatal Pelvic Floor Assessment: What Is Checked & Why It Matters - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1674454186136-EJW33QXNW0T2O2KW3YVB/Postnatal-pelvic-floor-assessment.jpg Blog - Postnatal Pelvic Floor Assessment: What Is Checked & Why It Matters - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/the-importance-of-postnatal-exercise-why-aquatic-classes-can-make-a-difference monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c17f949a-3145-492f-b350-a4692e0e5419/3.png Blog - Postnatal Aquatic Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/aa576e41-9efb-40df-aaaa-e6378053da39/IMG_4093.jpeg Blog - Postnatal Aquatic Exercise - Improved Core Strength This is the foundation of returning to exercise postnatally, helping you regain stability and control. Pelvic Floor Strengthening Aquatic exercise is especially beneficial for strengthening your pelvic floor, which is vital for preventing prolapse and reducing bladder leakage. Enhanced Strength & Cardiovascular Fitness You can improve your overall strength and fitness without putting excess strain on your joints. Reduced Postpartum Aches and Pains The water’s support helps alleviate common discomforts experienced after childbirth. Better Sleep Many women find that regular hydrotherapy helps improve their sleep quality and their baby’s sleep after class! Mental Health Benefits Hydrotherapy can help combat feelings of stress or baby blues, promoting relaxation and overall emotional wellbeing. https://www.bubandme.com.au/blog/exercise-and-fitness-during-pregnancy-whats-safe-and-effective monthly 0.5 2026-02-25 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1fbed709-0c9a-464a-afc5-15244bf64edc/BubandMe-Branding+Session-119.jpg Blog - Exercise and Fitness During Pregnancy: What’s Safe and Effective? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/dp9injloe0x30v5egjk64ltm7jnqto monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/a7305bb7-41a5-4386-9b6a-48a0f016c817/Blank+6+Panel+Grid+Comic+Strip+%283%29.png Blog - How Paediatric Occupational Therapists Help - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0a37ca57-329f-4c71-b940-814274855d75/Blank+6+Panel+Grid+Comic+Strip+%284%29.png Blog - How Paediatric Occupational Therapists Help - How do they help babies? There are many ways in which an occupational therapist can help babies. These include, but are not limited to: - Creating meaningful bonds with parents. - Learning the start of self-regulation through touch therapy. - Improve their visual tracking skills by using tracking toys, other objects and people/their sounds. - Gross and fine motor development to improve the baby’s muscles, coordination skills, from their fingers to whole body movements. - Sensory play and exploration. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - How Paediatric Occupational Therapists Help https://www.bubandme.com.au/blog/mummy-wrist monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/390deaaf-2f90-4cc7-ba6f-3f6fff61cf89/Untitled+design+%2815%29.png Blog - Mummy Wrist - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/65036247-311b-4abc-b0ac-3b3a92e65353/mummy+wrist.png Blog - Mummy Wrist - Symptoms Pain in the thumb, wrist and/or forearm Tenderness over the tendon sheath Swelling around thumb side of wrist Clicking or a snapping sound at the wrist A ‘sticky’ sensation with wrist or thumb movement https://www.bubandme.com.au/blog/managing-perineal-pain-after-childbirth monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/09e0a017-df8a-460b-9572-6e7d090b3c6d/Untitled+design+%2811%29.png Blog - Managing Perineal Pain After Childbirth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1642377548542-J34ZRLBOB24K78RCOHDO/Untitled+design-12.png Blog - Managing Perineal Pain After Childbirth https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Managing Perineal Pain After Childbirth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/why-see-a-pelvic-floor-physiotherapist-for-endo monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/4fffa292-c930-4a2a-959d-522ffcdcdc71/BubandMe-Branding+Session-15.jpg Blog - Why see a pelvic floor physiotherapist for endo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/30465c73-5c10-4c45-a192-3d95c2fa5749/endometriosis-symptoms.jpeg Blog - Why see a pelvic floor physiotherapist for endo - Make it stand out Symptoms of Endometriosis - image thanks to https://www.parkwayeast.com.sg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Why see a pelvic floor physiotherapist for endo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/what-is-endometriosis monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/e7153a73-d225-4815-9279-251cdcaccc83/Copy+of+Rosie+Youtube+Thumbnail+%2846%29.png Blog - What is Endometriosis? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/b534e4b5-965a-42a1-b79c-4918249f835b/endometriosis+sites+on+female+body.png Blog - What is Endometriosis? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - What is Endometriosis? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/rib-pain-during-pregnancy monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/19b6924d-95ab-47c6-bdf6-ce46f864e425/Copy+of+Rosie+Youtube+Thumbnail+%2836%29.png Blog - Rib Pain During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/28717b10-ee78-4e11-b676-84324728ee73/2022-05-02+11.09.46+www.seraphine.com+cec5c2dc0f84.png Blog - Rib Pain During Pregnancy - 1. Avoid anything tight around the area. As you get bigger your wardrobe may not be keeping up. If you are trying to squeeze into your pre-pregnancy clothes it may be time to invest in some maternity wear that's comfortable and actually lets you breathe. Also, getting a well fitted maternity bra that is supportive but comfortable (and doesn’t have any underwire) is a must. If you get a nursing bra then you can continue to use it once bub is born. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/264d0b97-8444-453a-bfb3-6eab8cf3da17/Copy+of+Rosie+Youtube+Thumbnail+%2840%29.png Blog - Rib Pain During Pregnancy - 2. Think about your posture. Make sure you are sitting well and get up and move more frequently. Stop slouching. If you try to sit tall, you'll lift your ribcage and create more room for your growing baby. Also, don't sit for too long if you can help it. If you must sit, get up regularly and go for a walk or do some gentle mobility exercises. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/35b58844-719e-4fa4-ab46-bafbba8767f2/Copy+of+Rosie+Youtube+Thumbnail+%2837%29.png Blog - Rib Pain During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/45cb57d2-1a90-4d15-acb9-d1a0116f6194/Copy+of+Rosie+Youtube+Thumbnail+%2838%29.png Blog - Rib Pain During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/5c984134-049f-476f-93bb-e03a46b25dfa/Copy+of+Rosie+Youtube+Thumbnail+%2842%29.png Blog - Rib Pain During Pregnancy - 4. Use a pillow under your bump when sleeping so your belly doesn’t pull on the ribs. There are plenty of pregnancy pillows on the market, but you can also get by with using a couple of regular pillows. You may also want to rest your breasts on a pillow to improve comfort. You can play around with positions that feel best and help reduce your discomfort. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/b405b19f-f1bf-47c3-8971-e281f5d3c28f/Copy+of+Rosie+Youtube+Thumbnail+%2841%29.png Blog - Rib Pain During Pregnancy - 5. Lean Back If you're always sitting up straight or leaning forward, this reduces the space baby has and increases the pressure of your uterus pushing into your ribs. Instead, grab a couple of pillows, pop them behind you and lean back. https://www.bubandme.com.au/blog/belly-bands-and-compression-garments-are-they-all-theyre-cracked-up-to-be monthly 0.5 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/37ca01ec-66f2-4626-92b8-fa1a066e8cff/Copy+of+Rosie+Youtube+Thumbnail+%2826%29.png Blog - Belly bands and compression garments: are they all they're cracked up to be? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/9833ea5b-65c0-4729-b73a-3de837ba03b3/bellyband.jpg Blog - Belly bands and compression garments: are they all they're cracked up to be? - Brand recommendation: When recommending belly bands, our go-to is the brand ‘Belly Bands’. These bands are made by an Australian company and offer great support. Belly bands can also be custom made to fit any shape and size. To shop their range click here. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/ed7b7cf2-64ed-4539-ab1c-999e1a2185de/Tubi.jpg Blog - Belly bands and compression garments: are they all they're cracked up to be? - Tubigrip Still unsure whether you should spend the money on a belly band? You can try using some size L or M tubigrip around your belly and lower back first. You can pick these up from your local chemist. If you find that you are getting relief from this, it is likely that a belly band will be useful for you. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/52b8b383-532c-408f-9855-b42dc991074f/serola-sacroiliac-belt-for-compression-and-support-of-the-sij-joints-15478821978160_1200x.jpg Blog - Belly bands and compression garments: are they all they're cracked up to be? - Brand recommendation: Hands down we recommend the Serola Sacroiliac Belt. The Serola Sacroiliac belt is designed to normalise the function of the sacroiliac joint. The non-elastic layer mimics the action of ligament, and the elastic layer provides compression and helps maintain correct posture. The belt does not replace muscle function, but instead aims to improve muscle function around the pelvis. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/3f830789-4a18-413e-8408-f71733f1f33d/src.jpg Blog - Belly bands and compression garments: are they all they're cracked up to be? - Brand recommendation: As clinicians, we use SRC Health compression garments for our patients. SRC Health uses medical grade graduated compression in their garments, which provides superior support compared to normal leggings. This brand is endorsed by the Australian Physiotherapy Association and were designed in consultation with an obstetrician. Check out their products here. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/51f86d3d-0140-4358-b9f1-699f995f443c/Natalie_sig.png Blog - Belly bands and compression garments: are they all they're cracked up to be? https://www.bubandme.com.au/blog/postnatal-return-to-running-program monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1646857786356-OZF7NQ824T1WX3QO3EC5/Copy+of+Rosie+Youtube+Thumbnail+%2815%29.png Blog - Postnatal Return to Running Program - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/lets-talk-prolapse-part-3-how-can-you-prevent-amp-treat-prolapse monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/02047aa2-d2e4-48ef-9889-048389ade120/BubandMe-Branding+Session-149.jpg Blog - Pelvic Organ Prolapse During and After Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/90e0245c-bbef-4ded-a514-c62b390aa64a/BubandMe-Branding+Session-124.jpg Blog - Pelvic Organ Prolapse During and After Pregnancy - Can You Exercise With Prolapse? Yes — but it depends on the type of exercise, symptom response and pelvic floor capacity. Exercise is not inherently harmful. In fact, appropriate strength training and progressive loading can improve overall support and confidence. However, some activities may temporarily increase symptoms if: Load is increased too quickly Impact is introduced before adequate strength and coordination are restored Breath-holding or excessive straining occurs High-impact activities such as running may be appropriate for some women with prolapse, but should be introduced gradually and based on individual assessment. Exercise should be modified — not avoided — and progressed thoughtfully. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/336afd40-5947-4a23-9370-4faafbddeeab/BubandMe-Branding+Session-68.jpg Blog - Pelvic Organ Prolapse During and After Pregnancy - 1. Optimise Muscle Function Before Symptoms Escalate Even before symptoms begin, assessment and tailored guidance from a women’s health physio can help identify pelvic floor tension, muscle weakness and coordination issues. Early intervention means less time in pain and often faster improvement. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c02f3896-afec-4d93-a9ac-04776e51cac6/Millie.jpg Blog - Pelvic Organ Prolapse During and After Pregnancy https://www.bubandme.com.au/blog/perineal-massage-epi-no-or-a-no-go monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/815aff58-aa2d-485d-acc2-70b25aa6de23/Canberra-perineal-massage-physio.jpg Blog - Perineal Massage and Epi-No: What You Need to Know in Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/827c27e5-41bf-483a-baf3-ba178c7f1a7d/learn-about-perineum-tearing.png Blog - Perineal Massage and Epi-No: What You Need to Know in Pregnancy - Note- What is the perineum!? The perineum is the area of skin between the vagina and the rectum. During childbirth, your perineum and pelvic floor muscles will be greatly stretched and can tear, or you may be cut in a procedure called an episiotomy (to enlarge the space for the head to come through). The risk with any tearing or episiotomy is that it can lead to pelvic floor defects, reduced sensation, urinary incontinence, or incontinence of stool or flatus. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1d2e668b-d033-440c-aea5-9f5849ed6da8/EPI-NO.jpg Blog - Perineal Massage and Epi-No: What You Need to Know in Pregnancy - What Is the Epi-No Device? Epi-No is a silicone balloon device designed to be inserted into the vagina in late pregnancy, then gradually inflated to stretch the perineal tissues. The theory is that regular, gradual stretching may help the perineum adapt to the stretching forces of childbirth. In the last three weeks of pregnancy, you slowly inflate the balloon to stretch your perineum, helping to prepare these tissues for birth. By stretching the perineum and learning to yield against the discomfort, you will become familiar with the sensation of birthing your baby. At the time of writing this blog purchasing an Epi-No costs $189. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Perineal Massage and Epi-No: What You Need to Know in Pregnancy https://www.bubandme.com.au/blog/pushing-during-labour-which-way-is-best monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/bc5fdd9f-88bd-4a55-bbe2-64ee741f6e37/Untitled+design-12.jpg Blog - Pushing during labour: which way is best? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/5c401385-b10b-407c-ad60-3c89255d8692/Untitled+design-13.jpg Blog - Pushing during labour: which way is best? - To summarise, the recommendations are: Non-directed pushing is preferred. Your uterus will contract and you will get the urge to push - this is the time to push. Pushing techniques may vary between women Traditional breath holding for 10 seconds should be discouraged Lying on your back should be avoided and instead you should try to use upright positions including standing, kneeling or squatting Women should be encouraged to do what comes naturally https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/238e2ad8-364d-498a-a4a8-c12b04c57bdd/Untitled+design-14.jpg Blog - Pushing during labour: which way is best? - The Coffee Plunger: When you need to push, you will be using your diaphragm and upper abdominal muscles to exert extra pressure down on the uterus (and baby) to move the baby deeper into the birth canal. Visualise a coffee plunger. Imagine that your body is the coffee pot and as you push down the plunger, visualise pushing down from your baby’s bum, slowly increasing the pressure downwards in a controlled manner. Place your hands on either side of the top of your belly. Take a deep belly breath, imagining your belly and pelvic floor softening and opening, and as you breathe out use your diaphragm and upper abdominal muscles to push down (similar to pushing down on plunger coffee). https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Pushing during labour: which way is best? https://www.bubandme.com.au/blog/packing-your-hospital-bag-for-your-pelvic-floor monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/f402ec8c-c01d-4706-9aae-f3b0a500195f/Copy+of+Rosie+Promo+Graphics.png Blog - Packing your hospital bag – for your pelvic floor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/e492c113-a090-47a8-af5a-4846add10455/2022-01-11+07.09.46+www.nursingangel.com.au+3e89594291f3.jpg Blog - Packing your hospital bag – for your pelvic floor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0d3a8d79-6720-4d1c-b401-4c1fb75ad9fc/2022-01-11+07.11.12+kinfertility.com.au+0013d81cb0d7.jpg Blog - Packing your hospital bag – for your pelvic floor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Packing your hospital bag – for your pelvic floor https://www.bubandme.com.au/blog/incontinence-common-does-not-mean-normal-what-you-can-do-to-prevent-and-fix-it monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/cedff80d-815f-4139-aa35-e6c99d1df009/Pregnancy-postpartum-incontinence.png Blog - Incontinence During and After Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/hip-pain-in-pregnancy-what-you-need-to-know monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0fe2c1ba-79f3-4559-a174-31ad66ca93c6/Untitled+design+%2813%29.png Blog - Hip pain in pregnancy: What you need to know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/058cc378-eb80-45dc-9d29-affc71db2ef6/11.png Blog - Hip pain in pregnancy: What you need to know - 1. See a Women’s Health Physio Treatment will include soft tissue therapy to help release the muscles around your pelvis and hips, reducing that compression around the hip. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/2027488e-6d05-4911-90c6-5081f0981c06/12.png Blog - Hip pain in pregnancy: What you need to know - 2. Release the muscles around the hips and pelvis Use a spikey ball to release your glutes. You can do this on the ground in the first trimester and after that you can do so by leaning against the wall with ball between wall and buttocks. Also roll out your ITBs (side of your thighs) and stretch your hips, glutes, legs and lower back. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/5df7be82-fb65-4d82-a723-0ec8ae814345/10.png Blog - Hip pain in pregnancy: What you need to know - 3. Work on improving your pelvic and hip stability. Do this by strengthening your core and glutes. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/b20cb560-2658-4486-b977-7eb0a43b91e9/13.png Blog - Hip pain in pregnancy: What you need to know - 4. Adjust your sleeping position to find a more comfortable way to sleep. You can have a pillow under/ supporting your belly and ¼ turn forwards, taking some of the pressure off your hip You can have a pillow behind your back/pelvis and ¼ turn backwards so you take the pressure off your hip (but you are not lying on your back) Consider using a softer mattress top or egg shell foam mattress https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0f183c4c-cf3e-4184-a194-3b0be4f4eaf3/image+5.png Blog - Hip pain in pregnancy: What you need to know - 5. Magnesium Consider taking magnesium in the evening before going to bed to help relax your muscles, and in turn reduce tension on your hips. Check with your pharmacist for advice https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/14222c78-4111-4f0a-b198-62a7b00923c3/Copy+of+Rosie+Youtube+Thumbnail+%2830%29.png Blog - Hip pain in pregnancy: What you need to know - 5. Wear supportive shoes through the day. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c079e7b6-3d63-474e-abf8-9ab2fae7f639/full+sig_1.jpg Blog - Hip pain in pregnancy: What you need to know https://www.bubandme.com.au/blog/running-during-pregnancy-to-run-or-not-to-run monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/84049bb4-dadc-4e7a-912c-a0c2396b252b/Untitled+design+%2815%29.png Blog - Running during pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c02f3896-afec-4d93-a9ac-04776e51cac6/Millie.jpg Blog - Running during pregnancy https://www.bubandme.com.au/blog/recovery-from-a-vaginal-delivery-the-early-weeks monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/64e1e6ec-9a0f-45d3-bbce-2a21573fc893/Copy+of+Untitled+%2815%29.png Blog - Recovery from a vaginal delivery, the early weeks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c02f3896-afec-4d93-a9ac-04776e51cac6/Millie.jpg Blog - Recovery from a vaginal delivery, the early weeks https://www.bubandme.com.au/blog/thehormonerelaxin monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d7ba8b82-72c1-4ff8-bf7d-4538034a5711/Preg+pic.jpeg Blog - The hormone relaxin - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/68903ca3-0fb0-42f0-9b37-18c48592625b/relaxin.png Blog - The hormone relaxin - Make it stand out https://www.inne.io/en/blog/article/hormonal-changes-during-pregnancy/ https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - The hormone relaxin https://www.bubandme.com.au/blog/overactive-pelvic-floor monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632220491914-LK7ING47JICL7PIKMHIC/2021-09-21+20.32.42+www.google.com+ecaf5c09c023.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0fa8d15e-5d47-4097-8a6c-33d43972a543/BubandMe-Branding+Session-49.jpg Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Pelvic Girdle Pain and Muscle Tension Pelvic floor tension often coexists with pelvic girdle pain (PGP), including: Symphysis pubis dysfunction (SPD) Sacroiliac joint (SIJ) pain “Lightning crotch” Up to 1 in 5 women experience pelvic girdle pain during pregnancy. When not managed appropriately, it can affect mobility, sleep, exercise tolerance and birth positioning. A WHP can assess movement patterns, load management and muscle coordination to reduce pain and support continued activity throughout pregnancy. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208335851-Z31T8YE4041CK4R5CYX6/2.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Belly breathing Place one hand on your chest and another hand on your belly, just below your rib cage. Take a deep breath in to the count of three, and then exhale to the count of four. When you inhale, your pelvic floor relaxes, and as you exhale, your pelvic floor returns to its resting state https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208569082-CZ4TGRKKQ627DL4JHZ6E/7.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Childs pose Start on your hands and knees. Spread your knees wide apart while keeping your big toes touching. Gently bow forward, moving your torso downwards, between your thighs. Keep your arms stretched out long and in front of you. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208398092-HU1POSQA7MURZPOTZY92/4.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Frog pose Kneel down on the floor then rest on your elbows and forearms. Gently start to move your legs apart with your feet out behind you until you feel a stretch in the inner thighs. Hold this position for 30 seconds and focus on relaxing your pelvic floor. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208202950-ZCZZ2RZRG8OZ0R977GWN/1.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Happy Baby Lie on your back. Open your knees wider than your chest and bring them up towards your armpits. You may hold your legs with your arms behind your knees or at your ankles, but try to keep your ankles over your knees. You can either hold this position or gently rock on your back from side to side. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208494407-2XNZ5W9QIBG0FER5GGEN/5.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Butterfly stretch Sit on the floor, bend your knees and bring your heels together. Lengthen through the spine and gently lower your knees towards the floor as you breathe out. Hold the stretch for 30 seconds and make sure to focus on relaxing your pelvic floor at the same time https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1632208767628-B6HIY84HR7V14YF7WWS0/6.png Blog - Overactive (Tight) Pelvic Floor: Causes, Symptoms & When to Seek Support - Piriformis stretch Lie on your back with your knees bent. Place your left ankle on your right knee, like a figure four. Pull your right thigh toward your chest to feel a stretch on the outside of your left hip. Hold for 30 seconds, and then repeat on the other side. https://www.bubandme.com.au/blog/pre-eclampsia monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587881327153-2JPROYY2E6ZQB1H3ABYQ/Screen+Shot+2020-04-26+at+4.07.47+pm.png Blog - Pre-eclampsia - What are the symptoms and signs of mild Pre-eclampsia? Blood pressure of 160/110 mmHg or higher in more than one reading separated by at least six hours Protein in the urine OR Blood pressure of 140/90 mmHg or higher and symptoms or signs of ongoing damage to internal organs, such as: Severe headache Significant or sudden swelling in the hands, face or feet Dizziness Changes in vision/ blurred vision Reduced urine output Abdominal pain Fluid in the lungs/ Difficulty breathing Pelvic pain https://www.bubandme.com.au/blog/when-should-you-have-a-lactation-consultation monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1621211840100-EEO7A64O0W6CTFK1TRAL/unsplash-image--W1-1nSZJw8.jpg Blog - When should you have a lactation consultation? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/blog/setting-a-bowel-routine monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1621311968733-JWJ1ZG8MVC6JJ3QDRWYZ/tim-mossholder-UcUROHSJfRA-unsplash.jpg Blog - Setting a Bowel Routine https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1618481663950-B9JREP3E67K8KNCIIH2J/positioning-toilet.jpeg Blog - Setting a Bowel Routine - Steps to take in setting a routine Figure 1: Optimal toileting position https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6a1253a-bf51-4d9d-a9b4-6c1d64b78df5/Full_sig1.png Blog - Setting a Bowel Routine https://www.bubandme.com.au/blog/everything-you-need-to-know-about-gestational-diabetes-and-pregnancy monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1621312112297-CSYXGWTKXOKWCOJJ973N/image-asset.jpeg Blog - Everything you need to know about gestational diabetes and pregnancy https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/51f86d3d-0140-4358-b9f1-699f995f443c/Natalie_sig.png Blog - Everything you need to know about gestational diabetes and pregnancy https://www.bubandme.com.au/blog/abdominal-muscle-separation monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1584858786884-N9Y01OIY8V7E6UVOWQ66/pregnancy-792742_1920.jpg Blog - Abdominal Muscle Separation https://www.bubandme.com.au/blog/what-you-need-to-know-after-having-a-caesarean-section monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591266725349-MUEEQ55QQTFEIHYO4S6H/shutterstock_1143651524.jpg Blog - What You Need to Know After Having a Caesarean Section https://www.bubandme.com.au/blog/good-toileting-habits-for-a-healthy-bladder-and-bowel monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1618482453694-Q2I7DPQMM56XOSMMMOOS/amatthewsx-best-of-potty-chairs-seats-header.jpeg Blog - Good Toileting Habits: For a Healthy Bladder and Bowel https://www.bubandme.com.au/blog/tips-for-an-injury-free-pregnancy monthly 0.5 2026-02-27 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1584856657349-3GKLHTOPAGA5E7GEK72T/pregnant-woman-holding-baby-shoes-in-her-tummy-157925.jpg Blog - Tips for an Injury-Free Pregnancy https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1622145197766-JSPW634H8SZZK741CZ1J/2021-05-28+05.50.09+www.canva.com+ecc9d14fb719.jpg Blog - Tips for an Injury-Free Pregnancy - Consider your posture when standing Share your weight evenly between both your feet and try not to lean on one leg for too long. Try to: Keep your toes pointed forward e.g. when washing dishes or driving a car. Stand and walk tall. Imagine a string attached to the top of your head pulling you upwards, gently lengthening your spine. Keep your shoulders slightly back, tummy gently in, and bottom under. Use your muscles to hold you up! https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1622145355391-GR63WDITHX4P086JPXKP/2021-05-28+05.54.53+www.canva.com+405c9f292afc.jpg Blog - Tips for an Injury-Free Pregnancy - Consider your posture when sitting During pregnancy, the fatigue is real, and it can be all too easy to slowly slump into your chair, particularly towards the end of the day. To reduce the risk of developing pain from sitting try to: Sit on your sit bones rather than the soft part of your bottom and share your weight evenly across both sides. Use a lumbar roll or rolled towel to provide support for your lower back, especially if you are sitting for long periods. Rest your upper back on your chair and pull the chair as close to the desk as you can (this will depend on what stage of pregnancy you are in!) Make sure your feet are flat on the ground (resting on your toes can cause awful calf cramps) and use a footrest if you can’t reach. Avoid crossing your legs. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1622145566098-G4A7THR2L1PF4PX4CWM6/2021-05-28+05.58.56+www.canva.com+ba2c54dbb24d.jpg Blog - Tips for an Injury-Free Pregnancy - Sleeping It is recommended to sleep left-side lying when pregnant. To get comfortable, use a pillow between your knees. If you are experiencing hip pain, place a pillow or two behind your back and roll slightly off your hip so that you are turned 1⁄4 towards your back. This will take the pressure off your hip and hopefully allow you to have a better night’s sleep! https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1622145949062-WFEB9N9D6JZI3BPR70DQ/2021-05-28+06.04.53+www.canva.com+7ac1789b3632.jpg Blog - Tips for an Injury-Free Pregnancy - Safe lifting and carrying Try to avoid lifting anything too heavy. If you already have one or more young children, allow them to do as much for themselves as they can. Have footstools available and encourage them to climb into their own car seat, up onto chairs and into bed. If you have to lift an object, gently activate your pelvic floor and deep abdominal muscles before and during the lift. Bend at the hips and knees, rather than at your back. Keep the load small and close to your body. Bending Kneel or squat for low-level jobs. Avoid stooping over low surfaces especially for long periods. Avoid bending and twisting your back. https://www.bubandme.com.au/blog/guidelines-for-exercise-during-pregnancy monthly 0.5 2026-02-24 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1589535562045-IG23OE5TOXOOM4PVRULW/shutterstock_664504684.jpg Blog - Guidelines For Exercise During Pregnancy https://www.bubandme.com.au/home daily 1.0 2026-03-03 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/ba4d4286-3712-4ab7-9c67-a8a9d3ef4238/1.png https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1dabf299-aaca-4083-be4a-a4bb105ca2e5/BubandMe-Branding+Session-75.jpg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/31d89eab-cdc8-4e96-a6f3-e9999c7a216e/BubandMe-Branding+Session-135.jpg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1674454186136-EJW33QXNW0T2O2KW3YVB/BubandMe-Branding+Session-94.jpg https://www.bubandme.com.au/about daily 0.75 2026-03-03 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1645238391580-ACE5AFHVZLFQJOMBPCY4/BubandMe-Branding+Session-5.jpg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1659416487311-MFFAK4KI6RSO3XLWWZIH/BubandMe-Branding%2BSession-27.jpg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/7d2bd6eb-f952-4c7a-b73c-82d55cf9cced/Womens-health-physio-Canberra.jpg Women’s Health Physiotherapy Clinic in Canberra - Who We Are Bub & Me was founded to provide expert support to women during pregnancy and the early postnatal period. Our clinicians have a deep understanding that women’s bodies undergo significant changes during pregnancy and after giving birth — from shifts in posture and muscle activation to changes in pelvic floor and core systems. . We work with women in Canberra and surrounding regions who are looking for: personalised physiotherapy care during pregnancy guided return to exercise after having a baby pelvic floor and abdominal recovery support confidence with strength and movement Our focus at Bub & Me is on helping women adapt, recover and build long-term physical wellbeing. https://www.bubandme.com.au/book-a-class daily 0.75 2026-02-24 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/7d7b4861-6b88-4bf9-8bd4-672b65fa9404/BubandMe-Branding+Session-124.jpg BookaClass - Prenatal Face-to-face Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/64111587-f548-4a6a-baa1-8371572c6461/BubandMe-Branding+Session-68.jpg BookaClass - Postnatal Face-to-face Classes https://www.bubandme.com.au/bookaclass daily 0.75 2026-03-09 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/d6139d09-12a3-4e1b-ad93-3586b09fccb0/Pregnancy-aquatic-classes-Canberra.png https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/f093b8c4-ca34-4fb8-b05f-acb78db519ab/Fun-pregancy-classes.jpeg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/32144c2f-0c8a-46d6-ad07-bc5a05adb79c/prenatal-aquatic-classes-canberra.jpeg https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/3c979082-06c8-4b4f-964c-44a6edfa10ea/2.png Prenatal Aquatic Classes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/de54067a-83f3-485d-90a0-9c55c5d44358/Together+Strong+Physio.png Prenatal Aquatic Classes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.bubandme.com.au/faqs daily 0.75 2026-02-24 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/888abbfe-c577-4a3e-ab10-d8a91e27d81c/BubandMe-Branding+Session-49.jpg FAQ'S https://www.bubandme.com.au/prenatal daily 0.75 2026-01-30 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/9ec4ca1a-f26a-42cd-b1b5-64c496782b35/BubandMe-Branding+Session-124.jpg Prenatal Classes - Time and Place Term 1, 2026 Classes run for 10 weeks at Unit 4, 3/5 Phipps Cl, Deakin Thursdays at 5:15pm First class Thursday 5th Feb Registering for a full class will add you to the waitlist for that class. https://www.bubandme.com.au/register-postnatal daily 0.75 2026-02-23 https://www.bubandme.com.au/welcome3041 daily 0.75 2020-06-08 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1586257749759-G8C5DTQ8RLMJ2B8U0QPA/image-asset.jpeg Welcome3041 - Tailor-made Weekly Classes Enjoy weekly standing exercise classes and mat classes designed to support you in every stage of your pregnancy. With extra fitball classes and stretch classes each week, you’re sure to find something to enjoy. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587633757402-T6QCBZLC098DTPOI464V/image-asset.jpeg Welcome3041 - Great Online Resources Good support can make a world of difference during pregnancy. That’s why we’ve got a great range of online resources designed to equip you with everything you need to know. Learn all about common pregnancy conditions, the pelvic floor, nutrition and more! https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587896377711-LPXC41EYY91186YUXDOS/IMG_6850.jpg Welcome3041 - Professional Support Long story short, we’re here for you. If you have a question, or need to chat anything pregnancy related, we’re available and happy to support you. https://www.bubandme.com.au/signup daily 0.75 2021-07-01 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1586253843663-OM4Z13F92Y7HG4GHK3YA/image-asset.jpeg Sign up page https://www.bubandme.com.au/prenatal-education-class-signup daily 0.75 2021-02-04 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591495357972-D6VI7LX7S8XKUMKGX015/DSC_5991.jpg Antenatal Education Class - Welcome! Pregnancy is an exciting and confusing time. Whether this is your first pregnancy, or your 10th, this one-hour long online class will give you all the tips, tricks and techniques to ensure you’re as comfortable as possible during each stage of your pregnancy and prepare you for the birth of your baby and beyond. Hosted by qualified physiotherapist and women’s health professional, Natalie D’Rozario. Read more about Nat here. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587282662530-XJ39OPJWIFGLD3W4JR7Q/Changes%252Bdurin%252Bpregnancy%252B2.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283461660-F4C6RV3FOBTC1A0DBEYP/Pregnant_Woman_Yoga_shutterstock_Kegel8_.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587282584796-4LYWK4OH6TZOHFLFGMP5/constipation+pregnancy.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587282707439-R1Y6DEI95UQQHAERGRD8/low%2Bback%2Bpain.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587282746688-MRAC2SCXRHZU72WTYIE6/Sleeping%2Bduring%2Bpregnancy.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283479387-DK6IB8CDXVGDT8LK3MHE/4-unusual-pregnancy-conditions-you-should-be-aware-of-.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283107254-S9VW478JTHVJTQQHTGQI/exercise-during-pregnancy-gym-ball-stretch.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283025141-HXDZSCJMWGRUK8RRDM4L/labour%2Band%2Bbirth%2Bprep.jpg Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1586257784554-3T1FV4HA9QW5TTX8X4SK/image-asset.jpeg Antenatal Education Class https://www.bubandme.com.au/online-classes daily 0.75 2026-02-25 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639603292677-R8G3TWUCOENPYCO6LCV9/BubandMe-Branding+Session-133.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639603917019-0EQ4JW6YGE7P8GY3NZXX/BubandMe-Branding+Session-124.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639604432329-1AG5ZVHTHGAH90IWVF7R/BubandMe-Branding%252BSession-75.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639707727403-N56QKWPYJ3PJWAOTD6JU/image0%2B%25281%2529.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639708129892-0H5S46W0JP0L0O8UPP9G/Amie+and+Charlie+%281%29.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639708326357-GG023UMHSG79JBXZWBIH/Katy+Buffinton+testimonial+photo+2+%282%29.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639708541006-1653ITCEKGHA5SRTELTR/image0.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639708706282-0WGOR71V39D4FM0HREIO/IMG_20210621_135424+%281%29.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1641070611973-654OCC2493LWDFJR0JG4/BubandMe-Branding+Session-68.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/49616d05-77ca-4de6-9961-fcd0f3ba4278/BubandMe-Branding+Session-123.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/bb70f378-96a7-458c-aece-e19834c0445f/Bub%26Me+Physio+In-Home-19.jpg Online Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/02047aa2-d2e4-48ef-9889-048389ade120/BubandMe-Branding+Session-149.jpg Online Classes https://www.bubandme.com.au/precautions-and-contraindications daily 0.75 2024-09-09 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1679293863193-MWJALDPCTLE9F2WVX31C/Untitled+design+%2811%29.png Precautions and Contraindications https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1643653560885-3ROCPTNFRRJHT2GJ7G4E/Untitled+design-16.png Precautions and Contraindications https://www.bubandme.com.au/prenatal-resources daily 0.75 2020-06-06 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587209905229-SJ4D3DM9KYX2WD9NJ4OJ/Picture+1.png Prenatal Resources - Course Information https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591173154022-ZV0W104X9QL3IGFTYKX6/shutterstock_727852996.jpg Prenatal Resources - Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283479387-DK6IB8CDXVGDT8LK3MHE/4-unusual-pregnancy-conditions-you-should-be-aware-of-.jpg Prenatal Resources - Common Conditions https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1589535562045-IG23OE5TOXOOM4PVRULW/shutterstock_664504684.jpg Prenatal Resources - Extra Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423206033-Z190GUQ72YRX8DX53OSM/Pelvic%2BFloor.00_03_26_17.Still002.jpg Prenatal Resources - Educational Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423132302-CFBK19I3IQV7W2A8TRKX/13502974_865915976886262_4548600440278765831_o.jpg Prenatal Resources - Special Guests https://www.bubandme.com.au/foundations-week-2 daily 0.75 2021-08-08 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1628403975397-XS92H8YZPRINJL5EHOIM/Copy+of+Rosie+Promo+Graphics+%2814%29.png Foundation - Week 2 - Download the PDF. To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Abdominal Muscle Separation handout. https://www.bubandme.com.au/foundations-week-5 daily 0.75 2021-08-08 https://www.bubandme.com.au/foundations-week-1 daily 0.75 2021-09-16 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1628402918635-KHITU6WZ05CZCGA67BQB/Copy+of+Rosie+Promo+Graphics+%2815%29.png Foundation - Week 1 - Download the PDF. To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Pelvic Floor handout. https://www.bubandme.com.au/foundations-week-4 daily 0.75 2021-09-16 https://www.bubandme.com.au/foundations-week-3 daily 0.75 2021-09-16 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1628403434217-YHK0FYZ4LWWLPCONA3FT/Copy+of+Rosie+Promo+Graphics+%2813%29.png Foundation - Week 3 - Download the PDF. To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Mastitis handout. https://www.bubandme.com.au/foundations-week-10 daily 0.75 2021-08-08 https://www.bubandme.com.au/foundations-week-6 daily 0.75 2021-08-08 https://www.bubandme.com.au/foundations-week-7 daily 0.75 2021-08-08 https://www.bubandme.com.au/foundations-week-8 daily 0.75 2021-08-08 https://www.bubandme.com.au/foundations-week-9 daily 0.75 2021-08-08 https://www.bubandme.com.au/midway-resources daily 0.75 2021-12-10 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/8abd14d0-ce35-4115-8893-5096d0fe932d/BubandMe-Branding+Session-18.jpg Prenatal Resources - Course Information https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/be96495f-e22c-4ffd-9877-4dccb1e62fef/BubandMe-Branding+Session-133.jpg Prenatal Resources - Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/486657a0-e6db-4a7a-98a8-8ccecee7c63d/BubandMe-Branding+Session-38.jpg Prenatal Resources - Common Conditions https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/04b1c78e-9b28-434b-aaa5-11e9ca589b20/BubandMe-Branding+Session-120.jpg Prenatal Resources - Extra Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423206033-Z190GUQ72YRX8DX53OSM/Pelvic%2BFloor.00_03_26_17.Still002.jpg Prenatal Resources - Educational Videos https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423132302-CFBK19I3IQV7W2A8TRKX/13502974_865915976886262_4548600440278765831_o.jpg Prenatal Resources - Special Guests https://www.bubandme.com.au/the-whole-package-resources daily 0.75 2022-03-25 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/9995ba2f-d3d3-4786-9b10-cf8c260241f8/BubandMe-Branding+Session-47.jpg Prenatal Resources - Course Information https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/93db204a-4fb4-4e08-9b33-85acbfff1a81/Bub%26Me+Physio+In-Home-19.jpg Prenatal Resources - Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/ab0678b6-43f8-4b8c-ae06-765a81ab8082/Copy+of+Rosie+Youtube+Thumbnail-14.png Prenatal Resources - Common Conditions https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591616643544-EZEFVJ7AKAE324N33Y3V/shutterstock_664504684.jpg Prenatal Resources - Extra Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423206033-Z190GUQ72YRX8DX53OSM/Pelvic%2BFloor.00_03_26_17.Still002.jpg Prenatal Resources - Educational Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423132302-CFBK19I3IQV7W2A8TRKX/13502974_865915976886262_4548600440278765831_o.jpg Prenatal Resources - Special Guests https://www.bubandme.com.au/foundation-postnatal-resources daily 0.75 2021-12-12 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587209905229-SJ4D3DM9KYX2WD9NJ4OJ/Picture+1.png Postnatal Resources - Course Information https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1590026107425-CNTF7S3RQ8J13GZWTAT7/shutterstock_1693980619.jpg Postnatal Resources - Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1589592160799-N5I98YMKFE61AJ20GC8U/shutterstock_784490113.jpg Postnatal Resources - Common Conditions https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1590224938961-8T6872QDBOKB8B6FQE9Z/shutterstock_608071421.jpg Postnatal Resources - Extra Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1590225193879-67JVDT6126LY2KALMAEP/shutterstock_608072738.jpg Postnatal Resources - Educational Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1590226651409-DI6LCJZ82Y58Z956UPB2/shutterstock_432238936.jpg Postnatal Resources - Spotlights https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423132302-CFBK19I3IQV7W2A8TRKX/13502974_865915976886262_4548600440278765831_o.jpg Postnatal Resources - Special Guests https://www.bubandme.com.au/the-better-latethan-never-resources daily 0.75 2020-06-08 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587209905229-SJ4D3DM9KYX2WD9NJ4OJ/Picture+1.png Prenatal Resources - Course Information https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591173154022-ZV0W104X9QL3IGFTYKX6/shutterstock_727852996.jpg Prenatal Resources - Antenatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283479387-DK6IB8CDXVGDT8LK3MHE/4-unusual-pregnancy-conditions-you-should-be-aware-of-.jpg Prenatal Resources - Common Conditions https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1589535562045-IG23OE5TOXOOM4PVRULW/shutterstock_664504684.jpg Prenatal Resources - Extra Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423206033-Z190GUQ72YRX8DX53OSM/Pelvic%2BFloor.00_03_26_17.Still002.jpg Prenatal Resources - Educational Classes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1588423132302-CFBK19I3IQV7W2A8TRKX/13502974_865915976886262_4548600440278765831_o.jpg Prenatal Resources - Special Guests https://www.bubandme.com.au/prenatal-landing-page daily 0.75 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639686260535-DJE8DGWZ8WGXSRTBQ7E6/BubandMe-Branding+Session-133.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639686348419-XA85977S1CMGJCBFF8SH/BubandMe-Branding+Session-124.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639711713203-C9BZW4IVBI6I6LVONF26/image0%2B%25281%2529.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639711743839-1LSDPO2GS0JRZXG89CT2/Amie+and+Charlie+%281%29.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1639711798148-7T8EK1PU1MPAKBBSQFQN/IMG_20210621_135424+%281%29.jpg Prenatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/31d89eab-cdc8-4e96-a6f3-e9999c7a216e/BubandMe-Branding+Session-135.jpg Prenatal Landing Page - The Best Care Be intentional about caring for yourself during your pregnancy, and preparing for birth, with our Strong Mama program. Increase your chances of an easier labour and recovery Improve your pelvic floor & core Reduce pregnancy aches and pains Improve your mood and feel good in your body Reduce your likelihood of incontinence, tearing and prolapse Know what to expect every step of the way Reduce your risk of gestational diabetes With the right support and knowledge, it is possible to feel strong, capable, and calm throughout your pregnancy – because, even in the tough moments, you are informed and in control. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/a25f5a97-4cc3-4b34-ae11-9fb10a017aa7/5.jpg Prenatal Landing Page - What’s included? Weekly tailored workout videos Different difficulty levels you can select Training for your core & pelvic floor Solutions for aches and pains Birth prep for vaginal or caesarian delievry Physiotherapist designed education videos to keep you informed every step Access to women’s physiotherapists Trimester specific stretch sessions All classes are pre-recorded so you can do them in your own time The only equipment you need is a resistance band. Having a fitball is optional. So you’ll be all set to follow along at home, work or on the bus (maybe not the bus). Prices do not include GST. Before commencing prenatal exercise, please take a moment to read the precautions and contraindications here. https://www.bubandme.com.au/postnatal-education-class-signup daily 0.75 2020-06-07 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591495357972-D6VI7LX7S8XKUMKGX015/DSC_5991.jpg Postnatal Education Class - Congratulations on the birth of your baby Having a new baby is such an exciting time, with so many firsts. Whether this is your first baby, or your 10th, this one hour class will give you all the tips, tricks and techniques to ensure you’re as well-equipped as possible for each aspect of your postnatal recovery. Hosted by qualified physiotherapist and women’s health professional, Natalie D’Rozario. Read more about Nat here. https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591494256149-C0Z9NSJZAIF2Q2LA7R7I/AdobeStock_313483255.jpg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1587283359534-R654XPYR9BFPPSKTZOIQ/Photo-Urogyn-Pelvic-floor-exercises-during-pregnancy-400x267.jpg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1589593232117-9X8RY89YG9TLTDB4OPNG/shutterstock_146347283.jpg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591420648637-7Y3V3OJZ3IR5XBVASH9J/AdobeStock_157113224.jpeg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591266725349-MUEEQ55QQTFEIHYO4S6H/shutterstock_1143651524.jpg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591494485560-2RM2TUY3TZMVOT7F80KI/image-asset.jpeg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1590302394110-QQ046S5S7LUIF1J9IQR6/shutterstock_608071421.jpg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1591494623027-ULGDX8UFOYX71KX4OFAX/image-asset.jpeg Postnatal Education Class https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1586257784554-3T1FV4HA9QW5TTX8X4SK/image-asset.jpeg Postnatal Education Class https://www.bubandme.com.au/postnatal-landing-page daily 0.75 2026-02-23 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1641069554109-0707KPB3D5338R4Y95KY/BubandMe-Branding%2BSession-75.jpg Postnatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1641152435081-6G1783X5UBW2WNTZ89MG/BubandMe-Branding%2BSession-68.jpg Postnatal Landing Page https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/f0e9d45b-a186-479d-9d8f-3770d797be87/Untitled+design+%289%29.jpg Postnatal Landing Page - Make postpartum the best it can be for you As physiotherapists we know the power of knowledge. Our Strong Mama Postnatal Program is loaded with informative videos to support you from Day 1, and the weekly workouts can be started anytime from six weeks postpartum. Return to your pre-baby fitness safely (this is key!) Re-strengthen your pelvic floor and abdominals Reduce abdominal muscle separation Reduce prolapse and incontinence Avoid common new-mama aches and pains And fit it in from home, around your baby’s schedule! https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1625206972887-IHFV8A79JO2GKV6HVAJS/woman-wearing-white-sleeveless-top-3094230.jpg Postnatal Landing Page - What’s included? 20-weeks of weekly, tailored workout videos Different difficulty levels you can select Recovery and training for your core & pelvic floor Solutions for common postnatal aches and pains Postnatal recovery guides for any type of birth Physiotherapist designed education videos Access to women’s physiotherapists Stretch sessions The only equipment you need is a resistance band. Having a fitball is optional. So you’ll be all set to follow along at home, work or on the bus (maybe not the bus). https://www.bubandme.com.au/feedback-survey daily 0.75 2022-03-28 https://www.bubandme.com.au/pelvic-floor-video daily 0.75 2021-09-22 https://www.bubandme.com.au/form-submission-redirect daily 0.75 2020-09-26 https://www.bubandme.com.au/terms-and-conditions daily 0.75 2021-11-13 https://www.bubandme.com.au/contact-us daily 0.75 2026-02-24 https://www.bubandme.com.au/ebook daily 0.75 2021-12-10 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/1630642826484-57D81T18HYM2LLTQP2EM/MOCKUP.jpg ebook https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/888abbfe-c577-4a3e-ab10-d8a91e27d81c/BubandMe-Branding+Session-49.jpg ebook - We are physiotherapists, women’s health experts and mothers, endlessly passionate about empowering you through motherhood.. We LOVE working with women during pregnancy and postnatally. But waay too many women don’t prepare their body and pelvic floor for birth, going on to experience problems that may have been AVOIDED with the right advice. While we know that nothing replaces a one-on-one appointment with a women’s health physiotherapist, we wanted to write this e-book to ensure that you get access to important, safe and evidence-based advice. https://www.bubandme.com.au/book-a-consultation daily 0.75 2026-02-28 https://www.bubandme.com.au/terms-and-conditions-1 daily 0.75 2021-11-13 https://www.bubandme.com.au/classes daily 0.75 2026-02-24 https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/c05b4f17-e61b-4bb8-bef5-147293ddb64e/BubandMe-Branding+Session-114.jpg classes - Prenatal Strength Classes To join a class you must first book an Initial Women’s Health Consultation with our Women’s Health Physiotherapist. Our pregnancy strength classes are about far more than staying fit — they are a powerful way to support your body through the physical and hormonal changes of pregnancy, prepare for birth and lay the foundation for recovery. Physiotherapist-led classes help reduce back and pelvic pain, support pelvic floor function, improve strength and endurance for labour, and lower the risk of common pregnancy complications. Just as importantly, they build confidence, body awareness and safe strength habits that carry into the postnatal period. All consultations and prenatal strength classes are held at Together Strong Physio, 25 Mustang Ave, Canberra Airport (Majura Park Shopping Precinct). https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/0dd0a59f-b324-4e38-9414-ef4f89e88703/Copy+of+Copy+of+Untitled+%286%29.jpg classes - Prenatal Aquatic Classes Exercising in water is one of the safest forms of exercise during pregnancy. Water-based exercise is one of the safest and most effective ways to stay active during pregnancy. The buoyancy of the water supports your growing belly, minimizing impact on your pelvic joints and floor. Regular aquatic workouts help manage the physical changes of pregnancy, contribute to a shorter labor with fewer complications, and promote a quicker recovery postpartum. Classes are run Wednesdays at 5pm and 6pm Hartley Hydrotherapy, 13A Wynter Place, Hughes https://images.squarespace-cdn.com/content/v1/5e71c1a98be8702959311513/80c69288-7a5a-4421-9742-43982a61c2a4/BubandMe-Branding+Session-75.jpg classes - Postnatal Exercise Classes To join a class you must first book an Initial Women’s Health Consultation with our Women’s Health Physiotherapist. Postnatal exercise is about more than “getting your body back” — it’s about restoring strength, rebuilding confidence and supporting long-term health after pregnancy and birth. Physiotherapist-led postnatal exercise helps retrain the pelvic floor and deep abdominal muscles, improve bladder control, reduce back and pelvic pain, and safely guide your return to lifting, running or higher-impact activity. It also supports energy, mood and overall resilience during a physically and emotionally demanding stage of life. Most importantly, it provides a structured, progressive pathway back to strength — not just for early recovery, but as a foundation for ongoing health in the years ahead. All consultations and postnatal strength classes are held at Together Strong Physio, 25 Mustang Ave, Canberra Airport (Majura Park Shopping Precinct). https://www.bubandme.com.au/store daily 0.75 2024-09-05