Your Free Postpartum Recovery Checklist
Nobody can pack your bag or heal your body for you, but we can hand you the list we wish every mom had. It is free, it is made by a midwife, and it is yours.
What this checklist covers
Three things, in one printable PDF: what to pack in your hospital bag for you and for baby, what recovery realistically looks like week by week, and the small daily habits and supplements many moms find supportive. It is written the way SR Adéle talks in her classes – practical, honest and free of scare stories.
Hospital bag essentials
For you
ID and medical aid card, your birth preferences, comfortable nightwear that opens in front, a gown and slippers, maternity pads, high-waisted underwear, toiletries, lip balm, a phone charger with a long cable, and snacks.
For baby:
Vests and babygrows in two sizes, a hat and socks, receiving blankets, nappies and wipes, and the car seat properly fitted before you leave home.
For your support person
Snacks, a jersey, cash or a card for parking, and patience.
Recovery week by week
Week 1
Rest, feed, repeat. Accept every offer of help and keep visitors short.
Weeks 2 to 3
Feeding settles into a rhythm, emotions run high and low, and your first postnatal check happens.
Weeks 4 to 6
Slightly longer stretches of sleep, gentle movement, and your six-week check.
Beyond six weeks
You start to feel more yourself, and that is exactly when many moms come in with the questions they were too tired to ask earlier.
If anything worries you at any stage, please phone us on +27 12 367 4060 or speak to your doctor.
Supplements moms find supportive
Many of the moms in our care keep three things on the kitchen counter: an omega-3, a daily collagen booster and a gentle fibre. Our Mom Supplements range covers all three, and you are welcome to collect free from either clinic. There is no pressure to buy anything – the checklist is yours either way.
These are supplements and not a substitute for professional medical advice.
Download
Pop in your name and email and we will send the checklist straight to your inbox, along with occasional gentle tips from SR Adéle. You can unsubscribe at any time.
Book a class
A checklist is a good start; a class is better. Our antenatal classes run on selected Saturdays from 9am to 4pm at Zuid-Afrikaans Hospital in Muckleneuk, walking you and your support person through labour, birth, breastfeeding and those first weeks at home. R2,300 per couple in cash or R2,500 by card, lunch included.
Phone +27 12 367 4060 or email [email protected] for the next date.