The Postpartum Movement Academy is a 90-day self-paced program that walks you step-by-step through your postpartum recovery and educates you on having a lifetime of core health while gently and progressively getting you back in motion!
Re-Connect (Week 1-4)
Foundational Skills First!
Jumpstart healing by learning to engage your core the CORRECT way through the foundational pelvic floor, diaphragmatic breathing, and deep core exercises.
It may feel like a slow start, but these first few weeks will build the foundations of your core health and ensure you can progress without injury! We focus on stability, mobility, and strength!
Re-Engage (Weeks 5-8)
During Stage 2, we focus on progressing to exercises that help stabilize and further heal your core during FUNCTIONAL activities.
We begin to incorporate isometrics, body weight, and resistance through these basic exercises.
Re-Build (Weeks 9-12)
Now that your body is ready for movement, we get to the meat of our exercises.
We add in heavier weights, rotation, upper body, & more glute work to begin strengthening your WHOLE body to support your core healing!
This self-paced progressive program takes the guesswork out of returning to fitness postpartum and will help you regain your confidence!
When you join the Postpartum Movement Academy, you will:
"I really like the combination of exercises. They are simple but paired together in a way that feels like a good intro back into exercise. But, it’s still more than “just do some kegels”."
"Breathing has been much easier to combine with exercise now. I finally think I’m doing the diaphragmatic breathing correctly! I feel like I have more control over my pelvic floor and I’m not leaking when I sneeze!"
"Your program is amazing! I had at least a 4 finger gap. I finished weeks 1 and 2, and have now started on week 3 and I already see a HUGE difference. Thanks!!"
"I’ve been LOVING reconnecting with my pelvic floor. I’ve also been taking the long walks every day and being intentional about my posture since starting the program."
"I really love the layout and design of the index for the curriculum, sooo well organized and great for busy moms and all types of learners. Also, the stretches were wonderful to do with the breathing at the end of the workouts! I have to say I was experiencing some back pain postpartum before starting this program and since starting, my back pain is gone and I feel so much stronger."
"I have truly enjoyed your program so far. It’s really great for learning how to engage your deep core... "
Fitness is a major part of my life and I knew I wanted to return to fitness in the safest way possible without sacrificing my physical or mental health.
I compiled all the research from my background in Pelvic Floor Occupational Therapy and Pre/Postnatal Corrective Exercise certifications and developed a plan to get back to basics with my function and fitness.
I wish that it were but recovering from pregnancy and healing diastasis recti requires more than kegels and a good ab circuit.
To bring your body back to full function, the goal isn't JUST to close the gap! Our goal is to properly heal and strengthen the deep inner layers of your core that traditional fitness does not focus on.
Sometimes we have to get a little creative. Whether that's splitting up our 30-minute workout into 10 minutes throughout the day, while we are doing housework, with kiddos, during our lunch break, or waking up a tiny bit earlier to get it in first thing in the morning! Because it's accessible from any device, you can be as flexible as you need to!
Life happens to all of us! Listen to your body. If you have established the foundational skills, freshen up on what you did before you took your break, and if you feel your body still has the skills then continue where you left off!
If you miss more than 2 weeks, I suggest repeating the last week that you did and then decide to move on from there. This program was designed to fit around your life intentionally!
Some women have used this program as a stepping stone in their journey and others have experienced full closure before finishing out the 14 weeks.
Occasionally women may need to take more steps, get in-person pelvic floor therapy or consider other alternatives.
You may find similar exercises but without the correct exercise pairing, pattern, and positioning your progress may be seriously halted.
If you want to see progress consistently you have to appropriately progress your workouts to heal your core in the RIGHT order. That is what this program provides.
It's never too late to start! Your journey may be different but that doesn't mean that you can gain core strength and function!
If you've had a baby, this is for you! Men and women of all walks of life can benefit from a pelvic floor and core strengthening program.
Unfortunately, many are not taught about the importance of core strength and pelvic floor health until it is too late.
Learning the foundational pieces of core strength will benefit you for life, not just within the immediate postpartum period. Core strength is about life-long health, not external appearances.
The program includes 14 weeks of guided pelvic floor and core rehabilitation exercises (70 total) that are gentle, proven, and progressive for the journey of every mama! You can repeat each phase until you feel ready to move on to the next! See above for more details!
Serving Haddonfield and surrounding areas: Haddon Township, Collingswood, Cherry Hill, Audubon, Haddon Heights, Maple Shade, Bellmawr, Marlton, Lawnside, Somerdale, Runnemede, Philadelphia, PA.
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