Annalena Mülln

Mother, founder of family support Lebensvoll, physiotherapist specialized in gynecology & urogynecology (pelvic floor physiotherapy Physio Pelvica® & rectus diastasis: Tupler Technique Trained Professional), scar therapist, owner of the specialized physiotherapy practice “Physio Lebensvoll,” owner of Babybeach Wetzlar – salt inhalation facility for families and adults

A new life begins – and with it a new awareness of your body

It often begins very quietly – a feeling, a hunch, perhaps a slight tug in the belly. And suddenly it is there: the certainty that new life is growing within you. With this realization begins one of the most intense and moving journeys of your life – full of questions, full of anticipation, full of changes.

But pregnancy is more than the time between a positive test and the birth. It is an important period in which your body, your feelings, and your mind should be in harmony. In this article, you will find everything you need to know now – from the first signs of pregnancy to birth preparation, and on to recovery and aftercare.

What exactly is women's health?

Women's health includes all aspects of physical, mental, and hormonal well-being of women – at every stage of life. Especially during pregnancy, childbirth, and breastfeeding, your body undergoes profound changes.
A mindful approach to:

  • Nutrition

  • Movement

  • Mental strength

  • Medical care

strengthens your health holistically – from prevention to aftercare. Your body signals, which you become increasingly aware of, as well as your growing trust in your body, help you with this. This knowledge is also essential for expectant mothers to go through all the months of pregnancy well informed and strengthened. Comprehensive education is especially important for pregnant women to feel safe and understood.

The Beginning: The First Signs of Pregnancy

Even before the test shows two lines, many women
feel the first bodily signs:

Morning sickness

Exciting breasts

Fatigue

Heightened sensitivity to odors

These signs are often the first clues to your little miracle.

A pregnancy test provides clarity. Most tests respond to the hormone hCG, which your body produces shortly after implantation. The hormone relaxin also takes effect from the very first moment: it softens ligaments and joints – important for the later birth.

An appointment with your midwife or women's health doctor is now the next step. There, the pregnancy will be confirmed by ultrasound, and you will receive your maternity record – a key document for gynecological care in the coming months. Further examinations will give you additional assurance over the course of the months.

A new time also begins emotionally: uncertainties, anticipation, questions, and perhaps also worries. All of this is normal. Talk about it – with your partner, with friends, a midwife, or your birth companion. Midwifery knowledge can help you make decisions with more confidence and less fear. Conversations with experienced parents can also be supportive. Many pregnant women also find valuable exchange in forums or childbirth preparation courses.

Healthy through pregnancy: Nutrition, exercise, relaxation

The coming months are marked by growth – not only for your child, but also for you. A balanced way of life is now essential for your health.

Nutrition: Nutrients, Vitamins & Enjoyment H3

During pregnancy, your need for the following increases:
• Folic acid
• Iron
• Iodine
• Calcium

These strengthen your immune system and support the development of your newborn. Avoid:

  • Raw meat

  • Raw milk products

  • Alcohol

  • Nicotine

Exercise & Physical Activity During Pregnancy

Moderate exercise is healthy. Suitable activities include:

  • Pregnancy yoga

  • Walks

  • Light swimming

  • Pelvic floor exercises

They help to ease common pregnancy ailments such as back pain or tiredness. However, you should avoid sports with high impact. For mothers who already have children, short training sessions offer an important break in everyday life. Being pregnant does not mean you have to give up activity. On the contrary: exercise strengthens both body and mind alike.

Relaxation & mental well-being

To help you relax and balance hormonal mood swings, for example:

• Breathing exercises
• Meditation
• A warm bath

Relaxation is important for your mental health – and for your baby, who responds to your inner balance. You will notice: The more you trust your body, the better you can embrace this special time.

Preparation for childbirth

The closer the due date comes, the more concrete the thoughts about childbirth become. Good preparation eases fears and gives you confidence.

Helpful are:

  • Childbirth preparation courses with a midwife
  • Hypnobirthing courses
  • Pelvic floor training

Your partner can also take part. Inform yourself in good time about possible birthplaces:

• Hospital
• Birthing centre
• Home birth

Decide according to your gut feeling and in conversation with your midwife or your doctor. It is an individual and very personal decision that leaves room for your intuition. Many hospitals offer information evenings and tours – make use of them!

When the contractions begin, the great moment starts. Every birth is different. Perhaps it begins with a slight pulling, with back pain, or the breaking of the amniotic sac. Stay calm and relaxed and trust in your knowledge and your body.


In the delivery room, an experienced team awaits you. You may bring a trusted person who supports you and gives you emotional strength. Whether with breathing techniques, massages, or simply by being there – every help counts.


The birth itself is a strenuous effort, like a long race. Yet it is also a miracle. The moment you see your baby for the first time is unforgettable. Pain and effort fade into the background for a moment. Remember during birth the things you learned earlier in the preparation course.


Gamechanger for the pelvic floor: Circle your pelvis during delivery, keep your facial muscles, jaw joint, and mouth area loose and relaxed. This way your pelvic floor can better relax and widen to give your baby the necessary space for birth. “Loose mouth, loose womb opening”

After birth: Settling into the new daily life

The so-called lying-in period begins with birth. Your body recovers, hormones settle. What matters now: rest, help, and loving support.

Bonding, Breastfeeding & Nursing Period

The first hours are crucial for the bond between you and your baby. Important are:

• Breastfeeding or feeding
• Skin contact
• Calm and security

During the breastfeeding period, your need for nutrients continues to increase. Continue to pay attention to a balanced diet and drink enough fluids.

Your body needs time to recover. With targeted postnatal exercises, you can gently strengthen your pelvic floor and your muscles. You can start the postnatal course earliest 4-6 weeks after an uncomplicated birth, or 8-9 weeks after a cesarean section. Inform yourself about a suitable postnatal course from a specially trained expert such as specialized physiotherapists or midwives before giving birth.

How long the recovery actually takes varies greatly from person to person. Many tissues have regenerated after about 6 months, others only after a year or longer. To assess the current state of your pelvic floor and abdominal structures, specialized physiotherapists (Physio Pelvica ® therapists) offer targeted examinations. This allows a precise and individual evaluation of whether your body is ready for more strenuous physical activity or if specific exercises and training sessions should be done beforehand.

The postnatal discharge is also an important indicator for recovery. Observe it regularly and discuss any irregularities with your midwife or doctor. Special examinations can also provide early reassurance here.
Annalena Mülln
Annalena is the founder of the family support "Life Full," "Physio Life Full - Physical Therapy for Women," instructor for postpartum recovery as well as postnatal training, and a specialized physical therapist "Physio Pelvica." She takes joy in passing on her knowledge to women so that they emerge from her courses strengthened and well-informed. Her passion is supporting women during the special time after the birth of their children.

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