Friday Refill at the big mob Mum meet-up: Pelvic Floor, carpal tunnel & Real Talk for Real Mums
Katie O’Malley, founder of A Long Way To Go, and pre- and postnatal fitness coach Anna Rose Clark speak at the Big MOB Mum Meet-Up in Walthamstow, hosted by Mums Who Build. Together, they explored the importance of pelvic floor health, postnatal recovery, and real conversations around motherhood, movement, and wellbeing. This weekly in-person event is part of a growing London-based community supporting mums to rebuild confidence, strength, and connection through expert-led sessions.
This week at the Big MOB Mum Meet-Up, we were joined by @annarose_clark, a pre- and postnatal fitness coach, yoga pro, and the much-loved instructor behind our free Monday gym classes, exclusively for the Mums Who Build community in partnership with Pure Muscles Gym.
Anna sat down with Katie O’Malley, founder of @alongwaytogoclub, for an open and honest chat about the realities of postnatal recovery, from pelvic floor health to wrist pain, and all the confusing, often ignored parts of healing after birth.
Anna has supported hundreds of the mums who build community on their recovery journey, helping them feel strong, safe, and at home in their bodies again. Katie was one of them. She discovered she had diastasis recti (abdominal separation) during one of Anna’s free Monday sessions, part of the exclusive Mums Who Build x Pure Muscles Gym programme, after being signed off to return to exercise at her 8-week GP check. That moment, and the lack of clear, consistent advice surrounding it, sparked the creation of A Long Way To Go, a supportive space helping mums feel strong, confident, and informed as they transition into motherhood.
💡 Want to join the free Monday and Friday gym classes?
Sign into your Mums Who Build account to get involved and check-out our exclusive 15% discount off the Pure Muscles x Mums Who Build maternity leave Gym membership.
Pelvic Floor: More Than Just a Squeeze
“The pelvic floor isn’t just about holding in wee,” Anna shared. “It’s the foundation of your body, it supports your bladder, your bowels, your womb, and helps stabilise you through everyday movement. We use it when we lift, bend, breathe, it’s always working.”
She explained how pregnancy changes the whole shape and tilt of the pelvis.
“Even before birth, your muscles start loosening, ligaments shift, tissue tone changes. It’s not that anything’s gone wrong, it’s just that your body has done something incredible, and now it’s asking for a bit of help to reconnect.”
There’s a lot of pressure on mums to “bounce back” - something Anna challenges directly:
“That idea of returning to normal is kind of outdated. Postpartum isn’t about going back. It’s about moving forward, with awareness and support. It’s a recalibration.”
One practical way to begin reconnecting with your pelvic floor? Make it part of something you already do, like brushing your teeth.
“Relax your belly,” Anna guided. “Then gently squeeze your bum. Imagine stopping a wee. Hold, then release. That’s it. Even 2–3 minutes a day helps retrain the mind-body connection. It doesn’t need to be fancy.”
Wrist Pain, Nerve Flossing & Why It Matters
When the conversation shifted to wrist pain (carpal Tunnel Syndrome), many mums nodded in recognition. Postpartum carpal tunnel, numb fingers, aching wrists, common complaints that rarely get explained.
“It’s often caused by fluid retention and nerve compression,” Anna said. “Especially the median nerve, it runs from the neck down to the wrist. Add in the way we hold and carry our babies, and it’s no wonder so many of us feel it.”
To help, Anna shared a technique called nerve flossing:
“Start by relaxing your shoulders. Extend your arm, palm facing away. Then tilt your head away from that side, and gently bring it back toward the hand. Repeat it a few times, you’re just helping the nerve glide a little more easily.”
Another quick release: interlace your fingers, stretch your arms out, and drop your wrists. “You’ll feel it immediately, especially if you’ve been feeding or holding your baby all day.”
Ritual, Not Routine
Time is scarce for new mums - something Anna deeply understands.
“So many women think, ‘I don’t have time for rehab.’ But ritual doesn’t have to mean routine. It can be tiny, mindful moments stitched into your day.”
Brushing your teeth. Boiling the kettle. Rocking your baby.
“These little habits add up,” she said. “It’s not about doing more - it’s about doing gently, with intention.”
And this kind of awareness can be shared with your children, too.
“I always say - ask your toddler if they know how to hold in a wee,” she laughed. “It’s playful, but you’re planting seeds of body awareness.”
Why This Space Matters
“There’s so much information online - and so much of it is confusing or contradictory,” Anna acknowledged. “Sometimes, you just need a real conversation. Somewhere you can ask, ‘Is this normal?’ and know someone will actually answer.”
That’s what the Big MOB Mum Meet-Up is all about: real talk, shared experience, and expert advice that doesn’t talk down to you.
How to Get Involved
The Big MOB Mum Meet-Up runs every Friday morning at CRATE Walthamstow, giving mums a welcoming space to connect, learn, and recharge - with their babies and children always welcome.
You’ll find:
Coffee from our faves Perky Blenders (with 10% off for MOBsters!)
A baby-friendly zone with sensory play provided by Etta Loves
Real conversations, expert guests, and inspiring mum-to-mum connection
The sessions are free to attend, just sign up via the eventbrite on the events page, come along and feel the power of a community that truly gets it.
What Is Mums Who Build?
Mums Who Build is a mission-led community helping mums grow financial security, business and career confidence, and long-term wellbeing - without burning out.
Whether you’re navigating a career return, building a business, or figuring out what’s next, we’re here to support you with:
Online peer support and exclusive skills workshops via MOB+
In-person mum meet-ups in Walthamstow, Crouch End, Stoke Newington, and launching in Notting Hill this September
Weekly in person fitness sessions in Walthamstow and soon at notting hill club
Free monthly onling wellbeing content from Xena Life
Workshops, co-working, and skills-based events for entrepreneurial mums
What is A Long Way To Go?
A Long Way To Go is a fast-growing community dedicated to empowering pregnant and postpartum women on their journey to feeling fit, strong, confident, and healthy. Founded by Katie O’Malley, it’s built around real stories, expert knowledge, and a belief that mums deserve better support when it comes to their physical and mental recovery.
Ready to join?
Join the movement! Sign up to MOB+ for 24/7 access to over 200 supportive mums building careers, businesses, and better futures together. Or come along to one of our free local meetups and see what the MOB magic is all about.
👉 Explore upcoming events
👉 Join the MOB+ waitlist
