Annalena Mülln

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

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

It often starts very quietly – a feeling, a hunch, maybe a slight twinge in your stomach. And suddenly it’s there: 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, full of anticipation, full of changes.

But pregnancy is more than just the time between a positive test and birth. It is an important phase in which your body, emotions, and 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, postpartum recovery, and aftercare.

What exactly is women's health?

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

  • Nutrition

  • Exercise

  • 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 empowered. 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 physical signs:

Morning sickness

Exciting breasts

Fatigue

Increased sensitivity to odors

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

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

An appointment with your gynecologist 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 reassurance over the course of the months.

A new era also begins emotionally: uncertainties, anticipation, questions, and perhaps worries. All of this is normal. Talk about it – with your partner, 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 classes.

Healthy through pregnancy: Nutrition, exercise, relaxation

The coming months are all about growth – not just for your child, but for you as well. A balanced lifestyle is now essential for your health.

Nutrition: Nutrients, Vitamins & Enjoyment H3

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

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

  • Raw meat

  • Raw milk products

  • Alcohol

  • Nicotine

Exercise & Sports During Pregnancy

Moderate exercise is healthy. Suitable activities include:

  • Pregnancy Yoga

  • Walks

  • Light swimming

  • Pelvic floor exercises

They help relieve common pregnancy complaints such as back pain or fatigue. However, you should avoid high-impact sports. For mothers who already have children, short workout sessions provide 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 equally.

Relaxation & Mental Health

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 gets, the more concrete the thoughts about childbirth become. Good preparation reduces fears and gives you confidence.

Helpful are:

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

Your partner can also participate. Make sure to find out in time about possible birth locations:

• Hospital
• Birthing center
• Home birth

Decide based on your gut feeling and in conversation with your midwife or your doctor. It is an individual and very personal decision that allows space for your intuition. Many hospitals offer information evenings and tours – take advantage of them!

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


In the delivery room, an experienced team will be waiting for you. You are allowed to bring a trusted person who supports you and provides emotional comfort. Whether through breathing techniques, massages, or simply by being there – every bit of help counts.


The birth itself is a physical effort comparable to a marathon. But 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. During labor, remember the things you learned in your 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 helps your pelvic floor to relax and stretch better, giving your baby the necessary space for birth. “Loose mouth, loose cervix”

After birth: Settling into the new daily routine

The so-called postpartum period begins with birth. Your body regenerates, hormones stabilize. 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-to-skin contact
• Calm and security

During the breastfeeding period, your nutrient needs continue to increase. Keep paying attention to a balanced diet and drink enough fluids.

Your body needs time to recover. With targeted postpartum exercises, you can gently strengthen your pelvic floor and muscles. You can start the postpartum course no earlier than 4-6 weeks after an uncomplicated delivery, or 8-9 weeks after a cesarean section. Find out about a suitable postpartum course from a specially trained professional such as specialized physiotherapists or midwives before giving birth.

The actual duration of recovery varies greatly from person to person. Many structures have regenerated after about 6 months, while others take a year or longer. To assess the current condition of your pelvic floor and abdominal muscles, specialized physiotherapists (Physio Pelvica® therapists) offer targeted examinations. This allows for an accurate and individual evaluation of whether your body is ready for more intense physical activity or if specific exercises and training sessions should be completed first.

The postpartum discharge is also an important indicator of recovery. Monitor it regularly and discuss any irregularities with your midwife or doctor. Specialized examinations can also provide early reassurance here.
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 takes great joy in sharing her knowledge with women so they leave her courses feeling empowered and informed. Her passion is supporting women during the special time after the birth of their children.

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