Post-Partum Rehab Program - Return to Your Core
A series of videos guiding you to reconnect with your body following giving birth. The exercises focus on core stability, pelvic floor, and breathing. Each video progresses in difficulty. Go at your own pace. These videos will help prepare you to return to your exercise program prior to pregnancy or even act as a foundation for a new exercise program!
A series of videos guiding you to reconnect with your body following giving birth. The exercises focus on core stability, pelvic floor, and breathing. Each video progresses in difficulty. Go at your own pace. These videos will help prepare you to return to your exercise program prior to pregnancy or even act as a foundation for a new exercise program!
A series of videos guiding you to reconnect with your body following giving birth. The exercises focus on core stability, pelvic floor, and breathing. Each video progresses in difficulty. Go at your own pace. These videos will help prepare you to return to your exercise program prior to pregnancy or even act as a foundation for a new exercise program!
I am a physical therapist and yoga therapist. I work with all types of orthopedic and sports injuries as well as women’s health pelvic floor. I have a great deal of experience working with women who are pregnant and post-partum. In working with the post-partum population, I see a lot of similar patterns of recovery from both vaginal and c-section delivery. Many patients complain about feeling disconnected from their core, having pain in their pelvis/hips/back, incontinence, pelvic heaviness, and feeling a general weakness in their body. I made these videos to help you reconnect with your core and assist with recovery following giving birth. The videos will guide you to regain your strength and confidence in your body.
There are 5 sections of content. Each section contains a strength and mobility video. You can start the videos as soon as 2 weeks post-partum. Go at your own pace with the videos. You might stay with one section for several weeks or even several months before feeling comfortable to progress to the next. I provide a general timeline for when it would be safe to perform the exercises. It does NOT mean that you should perform them in that timeframe. Everyone responds differently to pregnancy and birth. Everyone has a different level of baseline fitness prior to pregnancy. Please, listen to your body to help you determine when you move to the next section.
Always start with the first section, even if you are further out from giving birth since each section builds on the previous one. I will explain proper form for each exercise and explain where in your body you should feel the exercise. If you are not able to feel the muscles activating in that area after several weeks of practicing, then I strongly encourage you reach out to a post-partum physical therapist to help guide you in-person. I also recommend that you schedule a session with a pelvic floor specialist at six weeks post-partum to evaluate your pelvic floor, your core strength, and your overall function with movement patterns like lifting and squatting so that you can safely return to exercise and care for your child.
Your body just performed an extraordinary act of making and carrying a baby for nine months as well as birthing your baby! Be kind and compassionate with your journey! Please reach out if you have any questions.
There are two videos for each section (1 strength and 1 mobility). The videos are appropriate to perform daily; however, the goal would be to complete them 2-3 times per week. The strength videos work through a series of exercises which you can complete 1-3 rounds during each work out.
Equipment needed: soft/squishy ball or yoga block, yoga strap or belt, resistance band loop, long resistance band, rolled towel or foam roller or yoga bolster.
Optional equipment: large physioball, free weights.