Thrive and Flow
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💜Helping moms stay strong during pregnancy and rebuild strength after
🤰🏻Pre & Postnatal Corrective Training
⬇️7-Day Free Trial
🥗 Nutrition Coaching
14/09/2026
Motherhood is not one emotion. You can feel completely in love with your baby and still miss parts of your old life, your freedom, your sleep or the version of you who could leave the house in five minutes.
When the day feels heavy, make the question smaller: what would make today 10% easier? A proper meal? A shower? Someone holding the baby? A short walk? Start there.
Save this for a day when you need permission to hold more than one feeling at once.
06/08/2026
Diastasis recti is more common than many moms realise—but it doesn't have to be confusing.
During pregnancy, your growing baby places pressure on the abdominal wall, causing the connective tissue between your abdominal muscles to stretch. This is called diastasis recti, and for many women, it's a normal part of pregnancy.
The good news? 💚
With the right approach, you can support your core, improve function and gradually rebuild strength after birth.
In this carousel you'll learn:
• What diastasis recti is
• Common signs to look out for
• Why it's not your fault
• How appropriate exercise can help
• Gentle movements you can start with
💾 Save this post so you can come back to it whenever you need a reminder.
Looking for guided pregnancy and postpartum workouts?
Start your FREE 7-day Thrive & Flow Studio trial TODAY. Just click on the link below to register:
https://thriveandflow.co.za/courses/pre-and-post-natal-studio/
Inside the Studio you'll find expert-led strength, mobility and recovery programs designed to help you move with confidence before and after birth.
Pregnancy can leave your hips, back, neck and shoulders feeling tight, especially as your posture changes and your bump grows.
This gentle 5-minute mobility routine is designed to help you move more comfortably:
🌿 Butterfly Cat-Cow - 60 seconds
🌿 Upper Trapezius Stretch - 30 seconds each side
🌿 Doorway Chest Stretch - 30 seconds each side
🌿 Thoracic Extension - 60 seconds
🌿 Child’s Pose with Side Reach - 60 seconds
Move slowly, breathe throughout each stretch and stay within a comfortable range. You should feel a gentle stretch, not pain.
Save this routine for later and share it with another expecting mom who may need it.
Looking for more pregnancy mobility routines? Join my FREE 7-day Thrive & Flow Studio trial and access more guided workouts designed for pregnancy and postpartum.
🔗 Tap the link in my bio to get started.
Does the Third trimester have you feeling tight, heavy, and uncomfortable? Try these 3 gentle stretches.
As your belly grows, it is common to feel more tension through your hips, upper back, and sides.
Save this simple third trimester stretch routine for days when your body needs a little extra space:
🧘♀️ Seated Pigeon
🧘♀️ Thoracic Extension
🧘♀️ Child’s Pose Side Reach
Move slowly, breathe deeply, and only stretch within a comfortable range. Your goal is not to push deeper—it is to help your body feel supported and relaxed.
If you’d like more support with pregnancy exercise, birth preparation, core connection, and postpartum recovery, my Online Pre & Postnatal Studio is designed to help you move safely and confidently through every stage of motherhood.
Launch Special: 20% OFF
🔗 Link in bio
Always check with your healthcare provider before starting or changing your exercise routine during pregnancy.
Click here to claim your Sponsored Listing.
Contact the business
Website
Address
5A Skool Street
Paarl
7646
Opening Hours
| Monday | 08:00 - 17:00 |
| Tuesday | 08:00 - 17:00 |
| Wednesday | 08:00 - 17:00 |
| Thursday | 08:00 - 17:00 |
| Friday | 08:00 - 17:00 |
| Saturday | 09:00 - 13:00 |