S.D.O. Content Hub
Evidence-based articles, movement guides, and honest advice for moms rebuilding after baby — plus the program that puts it all together.
Core health · 8 min read
September 28, 2026
Your bra doesn't fit, your ribs sit wider, and nobody mentioned this would happen. A physiotherapist explains rib flare after pregnancy — and why it's a breathing problem before it's a shape problem.
Latest articles
Pelvic floor · 9 min read
Not everyone needs pelvic floor physio — but some symptoms genuinely don't respond to self-directed work. A physiotherapist on how to tell which camp you're in.
September 28, 2026
Postpartum recovery · 9 min read
Pelvic, SI joint, or pubic bone pain that never quite went away after birth is common — and it usually isn't your pelvis being "out." A physiotherapist explains what's actually going on.
September 28, 2026
Core health · 8 min read
The "postpartum exercises to avoid" list you were handed is mostly out of date. A physiotherapist explains what the evidence actually says about planks and crunches — and how to tell if you're ready.
August 31, 2026
C-Section Recovery · 8 min read
Numb in one spot, oddly sensitive in another, with a ledge of tissue sitting above the line. A physiotherapist explains what's actually happening at a C-section scar — and what helps.
August 31, 2026
Postpartum recovery · 9 min read
Cleared at six weeks but still not feeling like yourself? A physiotherapist's month-by-month guide to what's normal postpartum — and what isn't.
August 11, 2026
Pelvic floor · 8 min read
Sudden, overwhelming urges to pee after birth aren't the same as sneeze-leaking — and more Kegels usually won't fix them. A physiotherapist explains what does.
August 11, 2026
Core health · 8 min read
Rebuilding your core after pregnancy isn't an exercise problem — it's a sequencing problem. A physiotherapist's five-stage order of operations.
August 9, 2026
Postpartum recovery · 8 min read
You already lift a car seat and a toddler daily. A physiotherapist explains when to start lifting weights postpartum and how to load safely.
August 9, 2026
Postpartum recovery · 8 min read
Postpartum back and hip pain months after birth is common — but not something you're stuck with. A physiotherapist explains the causes and what helps.
July 28, 2026
Pelvic floor · 8 min read
That heavy, dragging feeling down there after birth is common — and often isn't prolapse. A physiotherapist explains what causes it and what helps.
July 28, 2026
Postpartum recovery · 7 min read
A registered physiotherapist explains when it's generally safe to return to running postpartum — plus a readiness checklist you can try at home.
July 21, 2026
Core health · 6 min read
Diaphragmatic breathing is step one of postpartum core recovery. A physiotherapist explains the 3-D "core canister" and how to practise it.
July 21, 2026
C-Section Recovery · 8 min read
Six weeks isn't a finish line — it's a starting line. A physiotherapist's realistic timeline for rebuilding after a caesarean.
July 14, 2026
Pelvic Floor · 7 min read
You've been doing your Kegels for months and you're still leaking. The problem usually isn't you — it's that Kegels are the wrong first tool.
July 14, 2026
Postpartum recovery · 7 min read
Cleared at 6 weeks postpartum but still feel weak or leaky? A physiotherapist explains what clearance really means and the first steps that actually help.
July 7, 2026
Core health · 6 min read
A physiotherapist's step-by-step self-check for diastasis recti — what to feel for, what the finger-width gap means, and what to do next.
July 7, 2026
Pelvic floor · 6 min read
Still leaking when you sneeze, laugh, or run months postpartum? Here's why it happens, why Kegels alone often don't fix it, and how to start now.
July 7, 2026
Core health · 6 min read
Months or years postpartum, your core can still change. A physiotherapist explains why it's not too late to fix diastasis recti — and what actually works.
July 6, 2026
All the articles are a starting point. The program is the complete, week-by-week rebuild — self-paced, at home, built by a physiotherapist.
The 6-Week Postpartum Movement Roadmap — a free taste of the principles behind every article here.
