Postpartum Considerations: Once postpartum, always postpartum.
Main goal: Establish a great base of strength, and get the pelvic floor and core working 100%. Then progress smartly.
We start with breathing. Get the diaphragm working correctly to help move organs back in place, get the abs firing, and strengthen the pelvic floor.
Get the core contracting correctly again to decrease rib flare, bring the abdomen back to its proper size, and help decrease tension in the low back muscles.
Work on posture to help everything come together.
Assess for other imbalances that may have been exaggerated by pregnancy.
As your body changes, I will suggest adjustments and modifications to your exercises to keep you and your baby safe.
❖ Safe and effective personalized exercise programs
❖ Nutrition Coaching
❖ Corrective Exercise (Diastasis Recti, incontinence (pee when you cough, laugh, sneeze, exercise), pain that comes along with body changes, and hormones.
❖Corrective Exercise management (breathing, posture, pain, mobility, etc.)
bi-Weekly/monthly monitoring of body changes (video/zoom) (loading, pressure, Pelvic floor pain, diastasis recti changes)
Remember in the early stages: Just because I can do something doesn’t mean I should. Put that ego in check for the best recovery results.
Take a moment to appreciate everything a pregnant body just went through:
Organs got squished and moved around.
Diaphragm got pushed up and probably stopped working properly.
Ribs spread to make room for the baby (also affects diaphragm function).
The pelvic floor had to handle tremendous amounts of pressure from the growing baby. Even with a c-section, the pelvic floor can have increased strain.
Abs had to stretch out substantially.
Back muscles had to overcompensate and tighten to make up for the abs’ inability to handle the extra front weight. This re-trained the back muscles to be overactive and tight.
Posture changes increased thoracic kyphosis, and holding a baby in front or a child on the hip for hours on end.
Hormones! Ligament laxity.
Sleep deprivation. Psychological stress.
1:1 Pregnancy and Postpartum
Corrective Exercise and Nutrition Coaching
As a qualified prenatal/postnatal personal trainer, I will enable and empower you to exercise in a way that supports and enhances your and your baby’s health. Beyond relating general knowledge about the best exercises to facilitate in this time of life, I will gain and establish a far more personal knowledge base of you as a client.
**Women should not be told to stop x, y, and z. These are the ways of the past. Learning how to safely perform x, y, and z is the now and what is needed for success!
No two people are the same, especially when it comes to recovery and rehab, therefore; my programs will always be customized for your individual goals and abilities
Prenatal and Postnatal Fitness
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8 Months Prenatal Plan
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Postnatal Corrective Exercise and Strength
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Prenatal and Postnatal or just Postnatal. Corrective Exercise, Nutrition, Strength, Diastasis Recti, and weak pelvic floor correction. Nutrition and getting stronger and healthier.