Empowering Postpartum Movement and Pelvic Health
The postpartum journey is transformative, exhilarating, and often overwhelming. Women navigating this phase experience immense physical and emotional changes, and their access to care can make all the difference. Unfortunately, postpartum support often falls short of addressing critical areas like pelvic health and movement rehabilitation. This is why conversations like those we’ve had with experts like Mel Cosio, PT, DPT, are so vital—they bring clarity to what’s possible in postpartum care.
Here’s what you need to know about reclaiming your body, movement, and confidence in the weeks and months after giving birth.
The Current Gap in Postpartum Care
After delivering a baby, many women are left with sparse resources and guidance. Beyond a six-week follow-up with their OB-GYN, there's little structured support to help them recover physically or emotionally. Women often must advocate for themselves to find solutions that support their well-being.
Mel Cosio, a physical therapist specializing in pelvic health, highlights that one major step toward filling this gap is increasing access to pelvic floor physical therapy. Regardless of whether a woman delivers vaginally or via C-section, a pelvic floor therapist can provide personalized support to help manage recovery, improve movement, and alleviate discomfort.
Why Pelvic Floor Therapy Matters
Mel points out that pelvic floor physical therapy isn’t just for those who experience tearing, prolapse, or other complications during delivery. Pregnancy alone puts immense strain on the pelvic floor, and therapy can help strengthen and rehabilitate this critical group of muscles.
“When someone goes through a C-section,” Mel shares, “it doesn’t mean they shouldn’t see a pelvic floor therapist. You’ve still carried a baby on your pelvis for nine months, and that changes things. Plus, addressing scar desensitization early can prevent pain years down the line.”
Pelvic floor therapists also educate mothers on what's normal during recovery, such as abdominal separation (diastasis recti), changes in intra-abdominal pressure, and scar healing. This knowledge empowers women to navigate their recovery with confidence.
A Proactive Approach
One of the most valuable pieces of advice Mel offers is to prepare ahead of time. "Get all your resources together before the baby comes," Jessica, host of The Mama Making Podcast, advises. “The last thing you want to do when you're sleep-deprived is figure out your insurance or find a provider.”
Mel suggests booking a pelvic floor therapy appointment during pregnancy, aiming for around four weeks postpartum. This ensures mothers can secure a spot with a provider without delays—many pelvic floor therapists book out weeks in advance.
Additionally, Mel recommends asking your OB-GYN for a referral while still in the hospital. In many states, direct access to physical therapy is available, but insurance companies may still require a doctor’s note. Having this referral ready eliminates extra steps when you’re already juggling newborn care.
Addressing the Fear Factor
Pelvic floor therapy can feel intimidating, especially for women unfamiliar with it. Many wonder: What will the therapist do? Will it be invasive? Mel emphasizes that therapy is highly customizable.
“If internal work isn’t your cup of tea, that’s okay,” she says. “There’s so much a pelvic floor therapist can do externally—like teaching body mechanics, helping you manage intra-abdominal pressure, and guiding you through movements that rebuild strength.”
Jessica agrees, recounting her own experience: “I had a small prolapse, so my therapist did some internal work, but most of her focus was on techniques like cupping my lower back. It’s amazing how things you wouldn’t expect can make such a difference.”
Rethinking Postpartum Movement
Mel’s expertise extends beyond pelvic health to safe postpartum exercise. Her advice underscores a phased approach to movement, starting with basics like reconnecting the breath, core, and pelvic floor.
“Everyone’s timeline is different,” she explains. “After my uncomplicated delivery, I began short walks in my first week and started pelvic floor breathing exercises by week two. From there, I gradually reintroduced mobility and strength exercises, like bridges and open book stretches, always monitoring how my body responded.”
For women recovering from C-sections, the approach will look different, with extra care to avoid straining the incision site. However, Mel stresses that gentle movement is still beneficial, as long as it’s done mindfully.
What Needs to Change
Both Mel and Jessica advocate for systemic changes in postpartum care. Women shouldn’t have to fight for access to essential services like pelvic floor therapy or navigate the complexities of postpartum recovery alone.
“I wish healthcare providers would make these recommendations standard,” Mel shares. “It shouldn’t fall on the mom to figure out what’s available and convince themselves they’re worth the investment. There needs to be a shift toward proactive care.”
Jessica echoes this sentiment, adding, “Education is key. Women don’t know what’s possible unless they listen to podcasts like this or read books. The more we spread the word, the more women can take control of their recovery.”
Final Thoughts
Postpartum care shouldn’t feel like uncharted territory. By equipping yourself with resources, seeking pelvic floor therapy, and gradually returning to movement, you can take control of your recovery journey.
For those considering pelvic floor therapy, Mel offers this encouragement: “Don’t let fear hold you back. The right therapist will meet you where you’re at, helping you regain strength and confidence without pushing you beyond your comfort zone.”
As we continue these conversations, the hope is that postpartum support becomes the standard, not the exception. Together, we can build a world where women feel empowered, educated, and cared for throughout every stage of motherhood.
Connect with Mel Cosio
To learn more about pelvic health and postpartum recovery, follow Mel on Instagram at @melcosio.pt. You can also reach her via email at melaniecosio.dpt@gmail.com.
TL;DR
Mel Cosio, a physical therapist specializing in CrossFit and pregnant/postpartum athletes, shares her expertise on staying active during pregnancy and postpartum.
Mel discusses the importance of listening to your body, making exercise modifications, and celebrating small wins. She also highlights the benefits of working with a pelvic floor physical therapist and when to seek support. Mel shares her personal journey, including preparing for an unmedicated birth, the mental fortitude required, and practical advice for returning to exercise after birth.
This episode is full of insight and encouragement for moms who want to stay active while navigating the changes of pregnancy and postpartum.
How to connect with the guest:
IG: @melcosio.pt
Website: www.movewellmobile.com
Mom podcast, Motherhood Podcast, Motherhood Journey, Postpartum Mental Health, Pregnancy, New Mom Support, CrossFit, physical therapy, modifications, mindset shift, pelvic floor physical therapist
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