Alright Mama, let's dive in! Please be sure to watch this before beginning the program.

First week postpartum involves mostly sitting and/or laying down.
Recovery is the most crucial part to postpartum rehab. We have to give our bodies time to rest before we begin rehab. During my first week postpartum, I’m focusing diaphragmatic breathing—really working on that 360 breathing and wo...

During this week, we’re still exploring reconnection and how that feels. What that feels like in our bodies. Primarily focusing on breathing exercises to reconnect with our pelvic floor and core, still mobility work to keep our bodies moving but in a gentle way, and adding in a little more releas...

We have officially graduated from "rest" phase of postpartum, and are moving into "rehab" phase! As goes with the rest of this program, you get to decide when you're implementing these exercises, and how often you're doing them. My advice (and how I'm doing it personally) is: 3 times a week.

- 3...

These are exercises for week 3, but in a demo version (not follow along).
If you're not one for follow along workouts, or short on time, or have already watched the follow along and need a quick recap--this is the choice for you!

- 360 breathing: 30 reps throughout the day
- The single most ...

Adding in some more progressions this week as we continue to build strength and work on connection!

- Mobility:
- Cat/cow: think about 360 breathing with this one
- Open book stretch
- Supine shoulder presses
- 360 breathing: 30 reps throughout the day
- Again, in different po...

- Mobility:
- Cat/cow: think about 360 breathing with this one
- Open book stretch
- Supine shoulder presses
- 360 breathing: 30 reps throughout the day
- Again, in different positions. I’ve added in a few different ones today that you can throw in the mix. If you’ve been strug...

More progressions are being added into this week's programming! We're adding resistance into certain exercises, as well :)

Ideally, we're going for 3 times a week for this workout, but per usual, do what feels BEST FOR YOU! Remember Mama, this isn't a race.

Mobility:
- Cat/cow (notice the...

- Mobility:
- Cat/cow (notice the bigger range in motion here! And remember 360 breathing)
- 90/90 stretch
- Supine 4 stretch (each leg)
- 360 breathing: 30 reps throughout the day
- Single Leg Bent Knee Fallouts: 3 sets of 6-8 (each side)
- You should be feeling much more con...

Mamas! We have this week and next week left! I SO hope y'all are feeling the work you've been putting in. Week by week, workout by workout, we're getting stronger, more mobile, and taking more steps to full recovery. I'm SO proud of us!

- Mobility:
- Cat/cow
- Chest Open Chair Stretch
...

- Mobility:
- Cat/cow
- Chest Open Chair Stretch
- 90/90 alternating stretch
- 360 breathing: 30 reps throughout the day
- Band Lat Pulldown with Knee Raise: 3 sets of 6-8 (each side)
- Bridged Knee Raise with Crossbody Press: 3 sets of 6-8 (each side)
- Band Lat Pulldown with Knee...

Alright mamas, this is it! The final week. The one we've been working for. We're finishing off with some exercises we've been progressively building up towards!

Goals by the end of this week:
- Steady deadbugs
- PLANK!
- Feel ready to move on to "real" workouts

- Mobility:
- Supine 4 Stret...

Alright mamas...here's the LAST week of the program! My goal by the end of this is to have you feeling strong, reconnected, and ready to move onto some real workouts. Let's finish this!

- Mobility:
- Supine 4 Stretch (each leg)
- Supported hip airplanes (each side)
- Back bend re...

With hours and hours of hunched over feeding positions, our bodies desperately need to be stretched and lengthened out! You will very quickly notice that your upper back starts to feel achey with feeding. We can fix this, though! Keeping our chest open (remember talking about this during TFM, mam...

Before beginning, I do suggest waiting until around week 5 to begin this one. This will give your body time to heal on its own and ensure you're able to do these exercises safely!

All of these movements are meant to help cue our rib cage down.

- 360 breathing: think about breathing into your b...

I hope this helps mamas!! Remember:

Inhale: relax, expanding your ribs, belly, and back OUT and your pelvic floor DOWN (expanding that "circle" around your body)

Exhale: engage, drawing your ribs, belly, and back IN and your pelvic floor UP (enclosing that "circle" around your body)

It is important to note that there will be a little bit of a separation of the abdominal muscles during the first several days/weeks after labor and delivery as your uterus goes through a process called involution. During involution, the uterus is contracting back down from the expanded size to a...

Once the stitches are dissolved and the incision is healed, mamas can free up the scar tissue by using the thumb and forefinger to massage the tissue between the fingers by gently rolling with the grain, then against the grain, of the scar (explained below and in the video).

TIMELINE:
- 0-3 wee...

While I can't be the one to diagnose you with prolapse (like for real, PLEASE make sure you seek out a pelvic floor PT before diagnosing yourself with prolapse!), I CAN help you with making symptoms better.

What CAN help with symptoms:
- Building strength! Our daily life as a mom demands hingin...