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

  • A woman with glasses and heart-shaped earrings smiling at the camera against a plain background.

    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

  • Elderly woman exercising on a purple stability ball, lying on her back with her arms raised holding a pink dumbbell in a bright room with potted plants.

    Faster, Safer Recovery

    - Designed and led by qualified physiotherapist for optimal healing after surgery.

    - Gently supports your return to movement with confidence.

  • 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.

  • Two women with blonde hair smiling at each other during a friendly conversation in a bright room, one holding a red dumbbell, the other gently touching her arm. The room has a white wall and plants.

    Pelvic Floor & Core Focused

    - Proven methods to strengthen pelvic floor and deep core muscles

    - Reduce risk of prolapse and incontinence

  • Elderly woman exercising on purple stability ball, lying back with arms raised, in a well-lit living room with plants and wooden floor.

    Easy-to-Follow Video Workouts

    - Professionally guided videos – no guesswork, minimal equipment needed

    - Suitable for beginners and experienced exercisers alike

  • A woman doing sit-up exercises on an exercise ball, guided by a trainer in a gym or home workout space with plants.

    Prevent Complications

    - Exercises designed to support mobility, healing, and recovery.

    - Improves posture, balance, and functional movement.

  • A woman in a black sleeveless top and pink workout pants is holding orange dumbbells, standing in front of a plain white wall with potted plants on each side.

    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…

Physiotherapist Elise Horn is sitting in a room with a white wall. She is wearing a white top and a light pink skirt and is smiling at the camera. To her left is a large green potted plant.

Safe Post Op Workout Routine

Regain strength and confidence with a detailed 15-week program for your pelvic floor, core, and whole body.

Womans physio, Elise Horn is assisting an elderly woman with weightlifting exercises using small dumbbells indoors, against a plain white wall.

Frequently asked questions

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.