Everything MatraBloom does, and the problem each part solves

At a glance

• A personal plan from your birth date, birth type, goals, concerns, time and equipment
• A daily session of 3 to 20 minutes, with every exercise gated to its earliest safe week
• Separate thresholds after a caesarean or VBAC, because that is abdominal surgery
• Daily mood, energy and confidence check-ins, plotted across your recovery weeks
• A 52-week recovery timeline in six stages, with caesarean-specific notes
• A private journal, 23 sourced guides, a mental-health check-in and gentle reminders
• Ten languages, Android and the web, free to start

A plan built from your birth, not a programme

Three minutes of questions, and the first session already fits.

Setting up MatraBloom means answering what matters to recovery: your baby's birth date, or a quick pick such as about two weeks or one month ago; how you gave birth, vaginally, by caesarean, by VBAC, or prefer not to say; your age and height, with weight optional; what you want back, from strength and energy to better sleep and moving without pain; the concerns on your mind, such as back pain, your pelvic floor, energy or mood; how you feel and how much energy you have today; how long a session you can realistically manage, five, ten or twenty minutes; and what you have to hand, nothing, a resistance band or dumbbells.

From those answers it builds a plan: three, four or five sessions a week depending on your energy, sized to the minutes you chose, and starting at the week you are in. The plan is free. It is the heart of the app, not the upsell.

How it helps

• No generic week-one programme when you are actually at week nine, or week nine content when you are three days out of surgery.
• Sessions fit the time you said you had, so a five-minute day is a complete day, not a failed twenty.
• Concerns change the plan: tick back pain and the sessions lean toward breathing, pelvic tilts and mobility first.

Today: one decision made for you each morning

Your week, your stage, your session, and why it was chosen.

The Today card shows the week you are in and the stage it belongs to, then your plan for the day: the session's name, how long it will take, a line on why it was chosen and a Start button. Below it sits the two-minute reset, a breathing and pelvic-tilt routine that becomes breathing only when tilts are not yet safe for your week, for the days when two minutes is what there is. When the day's session is done, the card offers something short to read instead.

How it helps

• You open the app knowing what to do, not scrolling a library wondering what is safe.
• A hard night does not cancel the day; the two-minute reset still counts toward your streak.

Daily check-ins that take one tap

How you feel, how much you have, and how confident you feel about getting better.

Each day you can record your mood, choosing from great, okay, sad, tired, grateful or calm; your energy on a five-point scale from very low to very high; how confident you feel about your recovery, also from one to five; and any notes. Only the mood is required, and on a rushed morning a one-tap mood check-in from the Home screen is enough. One check-in a day; a second replaces the first. The check-in sheet offers itself at most once a day when you open the app, and never on your very first visit.

Your check-ins build a history with a garden that grows as your streak does, and they are plotted on your recovery timeline by week, with overall, energy and confidence views and a one-line trend.

What the check-in is not: a symptom tracker or a screening tool. It does not record bleeding, pain or wound healing, and it does not diagnose anything. If something feels wrong, your midwife or doctor is the right call, and the app says so.

How it helps

• A run of low days becomes a pattern you can see and name to your midwife, instead of a feeling you half remember.
• Energy over the weeks shows recovery happening when the mirror and the scale do not.
• It is quick enough to keep doing, which is the only kind of tracking that works with a newborn.

Movement sessions sized to your week and your day

Thirty-two exercises, one personal session a day, three to twenty minutes.

The library holds 32 exercises in eight groups: breathing, pelvic floor, gentle mobility, bodyweight strength, resistance band, dumbbell, core and light cardio. Every exercise comes with a video tutorial. From it, the app builds your personal daily session using your week since birth, your birth type, the goals and concerns you chose, the mood and energy you gave it, the equipment you have, how many sessions you have completed, and how hard you rated the last ones. It avoids repeating the moves from your last three sessions, lengthens the working moves after your fourth and your tenth session, and eases off sooner than it steps up when you say a session was too much. From week thirteen the emphasis rotates each week between strength, cardio and core.

Three fixed sessions sit alongside the personal one: Gentle Mobility at five minutes, Postpartum Strength at ten and Gentle Full Body at twenty. The player has a pause card, previous and skip, and rest screens that show what is coming next. After each session it asks how it felt, too easy, just right, challenging or too much, how your energy is, and whether you want to add a note.

On Premium you can also modify a session on the spot, making it easier, shorter or lower intensity, or swap a single movement for another that is safe for your week and birth type.

How it helps

• A session you can finish on a bad day and one that grows with you on good ones, without you having to plan either.
• Honest feedback changes the next session, so you are never stuck repeating something that hurt.
• Equipment is optional; most of the library needs nothing but a floor.

Safety gating by birth type

Every exercise has an earliest safe week, and a later one after a caesarean.

Each of the 32 exercises carries two numbers: the earliest week it appears after a vaginal birth, and the later week it appears after a caesarean or a VBAC, because an abdominal incision needs longer before it is loaded. Pelvic tilts open at week two, or week four after a caesarean. Glute bridges at three and six. Wall squats at six and eight. Core work such as heel slides and bird-dog at eight and twelve. Dead bug at twelve and fourteen. Light cardio is held back until week eight after a caesarean, and whenever you report pain or concerns about your incision. The gates apply to your personal session, the two-minute reset and every swap.

The thresholds are general guidance drawn from postnatal exercise guidelines, not a clearance. Your own midwife's or doctor's advice comes first, especially after a complicated birth.

How it helps

• Nothing appears before its week, so you do not have to know which exercises are risky to avoid them.
• A caesarean changes every threshold automatically; you say it once at setup.

A 52-week recovery timeline

Six stages, one note per week, and your own numbers beside them.

The timeline runs from week one to week fifty-two in six stages: Early Recovery for weeks one and two, Initial Healing for three to six, Recovery Progress for seven to twelve, Growing Stronger for thirteen to twenty-four, Finding Your Rhythm for twenty-five to forty, and Thriving for forty-one to fifty-two. Every week has a title, a short description, the experiences that are common at that point and a line of encouragement; the first two weeks carry separate notes after a caesarean.

Beside the notes sit your own data: check-ins out of the last seven days, sessions completed against your weekly goal, your streak, and a chart of your check-ins averaged by recovery week.

How it helps

• Recovery stops being a vague fourth trimester and becomes a week with a name and a description.
• You can see your own energy rising across the stages, which is the best answer to is this normal.

Streaks and milestones that forgive a bad week

Consistency, measured kindly.

Checking in grows a bloom streak through ten stages, from Seed on day one through Sprout, Bud, Bloom, Blossom and Full Bloom at thirty days, on to Garden, Meadow, Orchard and Evergreen at a full year. One missed day a week is forgiven, and every stage you reach stays in your garden even if the streak later breaks.

Movement has its own streak, which allows two rest days a week as long as they are not back to back, and counts the two-minute reset. You set a weekly goal of between two and five full sessions, three by default, and pick the days you plan to move, which is the only time movement reminders arrive. Milestones mark your first, fifth, tenth, twenty-fifth, fiftieth and hundredth session, and two, four and eight weeks in a row at your goal.

How it helps

• Rest is built into the rules, so a day off is part of the plan rather than a broken chain.
• Small milestones arrive often in the early weeks, when encouragement matters most.

A journal that lives in your account, not on a feed

A place for the things you would not say out loud yet.

The journal takes an entry whenever you want one: an optional title, the text, and the mood you were in. Entries can be edited and deleted. Six prompts are there for the days when a blank page is too much to start from. Entries are stored in your own account and are never shown to other users; there is no community feed.

How it helps

• Writing a hard day down is one of the few things that reliably makes it smaller.
• Your own words, kept in order, are a record of recovery no chart can match.

Guides that cite their sources, and a mental-health check-in

Twenty-three short reads, and a seven-question check that points to real help.

The Learn library holds 23 short guides in English across five topics: recovery, including hair loss; mental health, including the baby blues, postpartum depression, anxiety and body image; caesarean recovery, including scar care and vaginal birth after caesarean; nutrition; and exercise. Each guide lists its sources and says plainly when something warrants a call rather than a read. Seventeen are free and six are Premium. The library can be updated from the server, so new guides arrive without an app update.

The mental-health check-in asks seven questions on a four-point scale and returns one of three result tiers with next steps and support lines. It is not a diagnosis or a medical screening, and your answers are never stored.

How it helps

• Answers you can trust at 3 a.m., with the source one tap away.
• A low mood gets a gentle, private first step toward support rather than a search engine.

Reminders at your times, quiet at night

Nudges you chose, and none you did not.

A check-in reminder arrives at the time you choose, ten in the morning by default, in your own time zone. If your streak is two days or more and you have not checked in by eight in the evening, a single nudge follows. Movement reminders come only on the days you planned to move, at half past eight by default, with a seven o'clock evening nudge offering the two-minute reset. A short note arrives on Mondays. Journal and Learn reminders exist but are off until you turn them on. Quiet hours run from ten at night to eight in the morning. The app only asks permission to send any of this after your first check-in or session, and while you are expecting, recovery reminders stay off.

How it helps

• A reminder at the one moment in the day you might actually have, rather than ten you do not.
• Nothing buzzes during the night feed.

Still pregnant? There is a mode for that

Getting Ready now, week one on the day.

If your baby has not arrived yet, tell the app and it switches to Getting Ready: your due date, a handful of gentle tips, and no exercises. When the day comes, one tap on My baby has arrived moves you into onboarding and week one of your plan.

How it helps

• Set it up in the calm of late pregnancy instead of in the fog of the first week.

A one-minute tour, personalised

Seven spotlights on the real screen, once.

On your first visit to Home, MatraBloom offers a short tour: a welcome card with your name, week and birth type, then seven spotlights on the actual screen, the Today card, the timeline, the check-in card, the Workout tab, the journal button, Learn and Profile, and a closing card that offers your first check-in or today's session. The copy changes with the concerns you ticked. Skip is one tap on every card, and Show me around again in Profile replays it whenever you like.

How it helps

• You find the journal and the timeline on day one, not by accident in week six.

Ten languages

The app speaks yours; the guides are in English for now.

MatraBloom runs in English, Spanish, French, German, Portuguese, Hindi, Indonesian, Arabic with a right-to-left layout, Turkish and Italian. The guides in the Learn library are currently in English. This website is available in English, Spanish, Portuguese, Hindi, French and German.

How it helps

• The morning check-in and the exercise names are in the language you think in.

Your account, your data, Android and the web

Email or Google sign-in, synced across the app and the browser.

Sign up with an email address and password or with Google. Your check-ins, sessions, journal and plan live in your account, so the Android app and the web app at matrabloom.online show the same recovery. Sessions are kept on your device as well as in your account, the bundled guides work offline, and a check-in made before you create an account waits on the device until you do. Your data is never sold or shown to other users, and you can delete your account from inside the app.

MatraBloom is a wellness and education companion, not a medical device. It does not diagnose, treat or prevent any condition, and nothing in it replaces your midwife, doctor or health visitor.

How it helps

• Check in on your phone at 6 a.m. and read your timeline on a laptop at lunch.
• Leaving is as easy as joining, from inside the app.

Share it, and you both get Premium time

Fourteen days for a friend, up to ninety for you.

Every account has a share code and a Play Store link. A friend who joins with it gets fourteen days of Premium. Once she has set up the app and started using it, you earn seven days of Premium for one friend, thirty for three and sixty for five, up to ninety days in total. Codes work on new accounts only.

How it helps

• The friend who most needs it in week two gets the longer sessions free, and so do you.

What is free and what is Premium

The free plan is the real product. Premium adds depth, and it is asked for once, after your first check-in or finished session, with a Not now that simply continues on the free plan.

Monthly and yearly plans are sold through Google Play in the app, with a free trial, and through the web on the pricing page. You can cancel at any time. See plans and pricing →

Questions about the features

Whatever week you are in, start there

Setup takes about three minutes. Your first session is built from the answers, and your first check-in takes one tap.

Free to start. General guidance, not medical advice; follow your provider's clearance before exercising.