HER Physio: Post-Op Guide
This physiotherapist-designed, evidence-based course provides a comprehensive guide to exercising safely and effectively post op. The content is structured to give you clear, practical education and support throughout your recovery.
What you’ll get
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Physio-Created & Evidence-Based
- Developed by a qualified physiotherapist specialising in women's health
- Backed by the latest research in post operative care and pelvic floor health
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Faster, Safer Recovery
- Designed and led by qualified physiotherapist for optimal healing after surgery.
- Gently supports your return to movement with confidence.
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![Restore Strength & Mobility]()
Reduce Pain & Injury
- Gradual, evidence-based workouts to rebuild muscle and flexibility.
- Focus on regaining movement in the surgical area and overall body strength.
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Pelvic Floor & Core Focused
- Proven methods to strengthen pelvic floor and deep core muscles
- Reduce risk of prolapse and incontinence
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Easy-to-Follow Video Workouts
- Professionally guided videos – no guesswork, minimal equipment needed
- Suitable for beginners and experienced exercisers alike
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Prevent Complications
- Exercises designed to support mobility, healing, and recovery.
- Improves posture, balance, and functional movement.
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On-Demand & Flexible
- Train anytime, anywhere with mobile and desktop access.
- Progress at your own pace with flexible weekly modules.
What’s Inside
Education
Have all your questions answered regarding your post op recovery. What to expect and how to improve your overall body health.
Instructional Videos
Choc a bloc full of instructional videos for understanding your pelvic floor, diaphragmatic breathing and more…
Safe Post Op Workout Routine
Regain strength and confidence with a detailed 15-week program for your pelvic floor, core, and whole body.
This physiotherapist-designed, evidence-based course provides a comprehensive guide to exercising safely and effectively post vaginal surgery. The content is structured to give you clear, practical education and support throughout your recovery.
Frequently asked questions
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You can begin right from week 1 post-op. In the first three weeks, the focus is on gentle recovery with simple diaphragmatic breathing exercises and a light walking program. From week 4 to 15, you’ll move into a progressive program that includes pelvic floor training and strengthening sessions, which gradually increase in intensity as your body heals and adapts.
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You don’t need any prior exercise experience to join this program. The workouts are designed to be gentle, safe, and adaptable. They are perfect for beginners as well as those who are already active.
Each session includes clear instructions and options to make movements easier or more challenging, so you can go at your own pace. If you’re new to exercise, start slowly, focus on good technique, and take extra rest when you need it. Over time, you’ll build strength, confidence, and stamina.
Always check in with your doctor or midwife before starting any new exercise program.
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It’s recommended to see a women’s health physiotherapist around 6 weeks post-op. At this stage, we can check in on your recovery, assess for any bladder or bowel concerns, and help manage any pain or discomfort. We’ll also review and modify your exercises as needed to make sure your rehab is safe, effective, and tailored to your body’s healing.
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From week 4, each week is broken into three main workouts, each taking around 20 minutes. You’ll also have a short pelvic floor routine to do daily. It only takes a few minutes but makes a big difference.
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Absolutely! If you find a session that feels particularly good for your body, you can repeat it as often as you like. It’s all about moving in a way that works for you.
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It’s normal for recovery to feel different for everyone. If you find a session too challenging, listen to your body and pull back. You can repeat a week as many times as you need and progress at your own pace. The week number is just a guide. Each exercise also has easier variations outlined in the description, so you can choose the level that feels right for you.