From the Inside Out:

Postpartum Recovery

We get pregnant to have a baby, but we don't anticipate coming out with an injury. Unlike other injuries, we don't rehabilitate the female body after pregnancy and birth. This program includes the information that I believe all women post vaginal and c-section birth should be given for a successful postpartum recovery.

What people are saying

  • Ashley B, Guelph

    The education and exercises each week enabled me to begin the reconnection with my body. Starting early on at 2 weeks postpartum really facilitated my recovery.

  • Kayla R, Ontario

    It really did help me make that mind body connection with my pelvic floor and being more aware overall. I also learned so much that I no longer have fear or anxiety towards my post baby recovery I think the way you speak and communicate resonates with me and I find you truly authentic in the way you deliver your message. It never feels fake, overly scripted etc. You always seem genuine towards everything you talk about and you can see your passion!

  • Jasmina R. Williams Lake

    Thank you for everything. I'm so glad I did the program. I feel more in touch with my body than ever and am enjoying exercise, which is the best part.

Modules

  • Module 1- The early days and weeks postpartum (gentle, simple yet effective tips and tricks that are safe to start right away after vaginal or C-section birth)

  • Module 2- I'm ready for more (gentle progression of the core & pelvic floor, what you need to know about diastasis, prolapse and leaking

  • Module 3- Integrating the Core and Pelvic Floor into your day (Before you progress your exercises, it pays to feel confident and strong in your day as a mom)

  • Module 4- Progressing Exercise (How to progress core, cardio, strength and flexibility)

  • Module 5- Getting Back to Your Favourite Activities (How to confidently progress back to activities like running, weight lifting and CrossFit)

Pacing

How should I move through the Postpartum program

Keep in mind that you are unique! 

You will want to consume this program in a way that feels right for you.


Week 0 to 2

- Pelvic floor and core coordination module 1+2
- Basic exercises focusing on core coordination (pelvic tilt, bent knee drop out, heel slides, clamshell etc) module 2
-Walking (for cardiovascular exercise).


Week 2 to 4

-Progress walking
-Introduce functional strengthening with core coordination including movements you do in the day as a mom (squats, lunges, bridging etc ) module 3+4


Week 4 to 6

-Introduce low impact/no jumping exercise respecting type of birth and comfort during exercise (low impact aerobics style exercise, cycling, eliptical, hiking, rowing machine) module 4
-Progress strength exercise making necessary modifications according to symptoms module 4


Week 6 to 8

-Increase intensity/duration of exercise module 4+5
-Add resistance during strength exercise (weights, bands etc) module 4+5


Weeks 8+

-Further progress cardiovascular exercise (swimming, spinning etc)
-Start to gradually add exercises that involve leaving the ground/light jumping
-Remember that running includes one leg hopping and balance