Annalena Mülln

Mother, founder of the Lebensvoll family support service, physiotherapist specializing in gynecology and urogynecology (pelvic floor physiotherapy—Physio Pelvica®—and diastasis recti: Tupler Technique Trained Professional), scar therapist, owner of the specialized physiotherapy practice “Physio Lebensvoll,” owner of Babybeach Wetzlar—a 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, an intuition, perhaps a slight tugging in your belly. And suddenly, there it is: the certainty that new life is growing inside you. With this realization begins one of the most intense and moving journeys of your life—full of questions, anticipation, and change.

But pregnancy is more than the time between a positive test and giving birth. It is a significant stage in which your body, emotions, and mind should be in harmony. In this article, you’ll find everything you need to know now—from the first signs of pregnancy and birth preparation to postnatal recovery and follow-up care.

What is women's health, anyway?

Women's health encompasses all aspects of women's physical, mental, and hormonal well-being at every stage of life. During pregnancy, childbirth, and breastfeeding in particular, 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’s signals, which you become increasingly aware of, and your growing trust in your body help you along the way. This knowledge is also essential for expectant mothers to navigate all the months of pregnancy well-informed and empowered. Comprehensive information is especially important for pregnant women so they feel safe and understood.

The beginning: The first signs of pregnancy

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

Morning nausea

Tingling breasts

Fatigue

Increased sensitivity to smells

These signs are often the first indications of your little miracle.

A pregnancy test provides clarity. Most tests detect the hormone hCG, which your body begins producing shortly after implantation. The hormone relaxin also takes effect from the very beginning: it makes ligaments and joints more flexible—important for the later birth.

Making an appointment with your gynecologist is the next step. They will confirm the pregnancy by ultrasound, and you will receive your maternity record—a key document for gynecological care over the coming months. Further examinations will provide you with additional reassurance as the months progress.

Emotionally, a new chapter begins too: uncertainty, anticipation, questions, and perhaps worries as well. All of this is normal. Talk about it—with your partner, friends, a midwife, or your birth companion. A midwife’s knowledge can help you make decisions with greater confidence and less fear. Conversations with experienced parents can also be helpful. Many pregnant people also find valuable support and exchange in forums or childbirth preparation classes.

Healthy Pregnancy: Nutrition, Exercise, Relaxation

The coming months are all about growth—not only for your child, but also for you. A balanced lifestyle is now essential for your health.

Nutrition: Nutrients, Vitamins & Enjoyment H3

During pregnancy, your need for:
• folic acid
• iron
• iodine
• calcium

These strengthen your immune system and support your newborn’s development. Avoid:

  • Raw meat

  • Raw milk products

  • Alcohol

  • Nicotine

Exercise & Sport During Pregnancy

Moderate exercise is healthy. Suitable activities include, for example:

  • Pregnancy yoga

  • Walks

  • Light swimming

  • Pelvic floor exercises

They help relieve common pregnancy symptoms such as back pain and fatigue. However, you should avoid sports involving high-impact strain. For mothers who already have children, short training sessions provide a valuable break from everyday life. Being pregnant does not mean having to give up physical activity. On the contrary, exercise strengthens both body and mind.

Relaxation & mental health

To help you relax and balance hormonal mood swings, try:

• Breathing exercises
• Meditation
• A warm bath

Relaxation is important for your mental health—and for your baby, who responds to your inner balance. You’ll notice that the more you trust your body, the better you can embrace this special time.

Preparing for childbirth

As your due date approaches, your thoughts about childbirth become more concrete. Good preparation can ease fears and give you confidence.

Helpful options include:

  • Childbirth preparation classes with a midwife
  • Hypnobirthing classes
  • Pelvic floor exercises

Your partner can take part too. Find out in good time about possible places of birth:

• Hospital
• Birth center
• Home birth

Make your decision based on your intuition and in consultation with your midwife or doctor. It is an individual and very personal decision that leaves room for your intuition. Many hospitals offer information evenings and tours—take advantage of them!

When labor begins, the big moment arrives. Every birth is different. It may begin with a slight pulling sensation, back pain, or your water breaking. Stay calm and relaxed, and trust your knowledge and your body.


An experienced team will be there to support you in the delivery room. You may bring someone you trust who can support you and provide emotional reassurance. Whether through breathing techniques, massages, or simply being there—every bit of help counts.


Giving birth is physically demanding, much like running a marathon. But it is also a miracle. The moment you see your baby for the first time is unforgettable. For a moment, the pain and exertion fade into the background. During labor, remember the things you learned earlier in your childbirth preparation course.


A game changer for the pelvic floor: Rotate your pelvis during labor, and keep your facial muscles, jaw joint, and mouth area loose and relaxed. This allows your pelvic floor to relax and open more easily, giving your baby the space needed to be born. “A relaxed mouth, a relaxed cervix”

After Birth: Settling into Your New Routine

The postpartum period begins with the birth. Your body recovers, and your hormones settle into balance. What matters now: rest, help, and loving support.

Bonding, Pregnancy & Breastfeeding

The first hours are crucial for bonding between you and your baby. Important factors include:

• Breastfeeding or feeding
• Skin-to-skin contact
• Peace and security

During the breastfeeding period , your nutrient requirements remain elevated. Continue to eat 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 muscles. After an uncomplicated delivery, you can begin a postnatal course no earlier than 4–6 weeks after giving birth; after a cesarean section, you should wait 8–9 weeks. Before giving birth, find out about a suitable postnatal course offered by a specially trained professional, such as a specialized physiotherapist or midwife.

The length of the recovery period varies greatly from person to person. Many structures have regenerated after approximately 6 months, while others take a year or longer. To assess the current condition of your pelvic floor and abdominal structures, specialized physiotherapists (Physio Pelvica ® therapists) offer targeted examinations . This makes it possible to assess precisely and individually whether your body is ready for more strenuous physical activity or whether you should first complete targeted exercises and training sessions.

The postpartum discharge is also an important indicator of recovery. Monitor it regularly and discuss any abnormalities with your midwife or doctor. Specialized examinations can also provide reassurance at an early stage in this regard.
Annalena Mülln
Annalena is the founder of the family support service “Lebensvoll,” “Physio Lebensvoll – Physiotherapy for Women,” a course instructor for postpartum recovery and postnatal training, and a “specialized physiotherapist, Physio Pelvica.” She is delighted to pass on her knowledge to women so they can leave her courses feeling empowered and informed. Her passion lies in supporting women during the special time following the birth of their children.

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