Nurturing Movement
A Guided Recovery & Exercise Plan for Early Postpartum
The demands of parenting begin immediately postpartum. Your body has gone through something so incredible and now you’ll begin healing while simultaneously caring for your precious little one. This is no small feat.
Exercise can be a small way for you to take care of yourself during a time that is so focused on the baby.
Exercise can be a tool to help your achy and sore body feel some relief while recovering from birth. Exercise can provide you with the strength to rock your baby for hours.
I’d love to show you a simple, accessible plan to do just that.
I help individuals prepare for and recover from birth with short, effective strength training workouts done at home, helping them feel strong and confident throughout pregnancy, birth and parenthood.
I created this postpartum recovery and exercise program during my second postpartum because I wanted a plan to follow that was easily accessible — because as you’re about to find out, early postpartum leaves little time for anything else besides feeding your baby, changing diapers and sleeping in tiny intervals.
I also knew that the status quo around postpartum exercise — do nothing until your 6 week check in and then resume regular exercise — wasn’t cutting it, for me or my clients.
There’s a way to integrate movement into our postpartum healing from day one that is sustainable, safe and effective. I’d love to guide you through this time, whether you had a vaginal or cesarean delivery.
"The movements felt like medicine to my breastfeeding back pain. I also had way less pelvic floor symptoms this time around postpartum!
This program has given me the tools to know how to strengthen and move my body in all the right ways for the demands of being a postpartum mother of two littles."
— Angela [Mom of Two & Kindergarten Teacher]
A great postpartum recovery plan should do 3 things:
Soothe an achy body
Support the demands of parenting
Restore a sense of self for the birthing person
This postpartum guide is a digital download that includes:
16 weeks of thoughtfully planned out movements and exercises — 12 different programs — for early postpartum with video demonstrations of every single exercise to help you feel confident and able, as if I'm in the room coaching you.
Plus helpful information specific to postpartum recovery on the core, pelvic floor, breathing with exercise, how to reintroduce exercise safely and more!
Part One guides you through daily movements that can start as early as day 1 postpartum.
You can easily split up the exercises throughout the day between feedings and diaper changes!
There are two sections included — one for vaginal birth and one for cesarean.
Part Two walks you through two workouts each week, progressively building back strength and function in your healing body.
And of course, everything is designed to help you have a more enjoyable postpartum experience — there’s plenty of new areas to navigate already, exercise doesn’t need to be one more thing for you to figure out!
"The program was very easy to use! I loved having the option to watch videos of the movements along with the description, so I knew exactly what it should look like. The movements felt very comfortable to do during postpartum. I appreciated how the exercises were short and to the point, when I was trying to fit them between nap times."
— Jana [First time mom]
"The initial workouts, which were focused on breathing, were extremely helpful for me physically and mentally so early on after giving birth. That kind of set the tone for the rest of the program. Being that I had a cesarean, my abdominal muscles and lower back were in shambles. The flow of the program and different workouts helped my ab muscles and lower back tremendously.
I really do believe that the program helped me and encouraged the parts of my body that went through so much during birth to recover much more efficiently."
— Taryn [First time mom]
FAQs
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The first half of the program includes daily movements that will progress every week and should take 5-10 minutes to complete each day. Then the second half of the program will have two weekly workouts that you can do in under 30 minutes. Each movement is linked to a video demonstration of me teaching you how to do the exercise with both visual and audio cues.
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The daily movements will slowly progress from the floor to standing and will help connect you to your body again after the intensity of pregnancy and birth while also soothing your early postpartum body.
Then, the weekly workouts will build on top of these movements with strength training and mobility focused work. You'll need just a few pieces of equipment – a couple bands, maybe a dumbbell, but otherwise you'll use things around your house like pillows, a chair and stairs for the rest.
Each workout has 3 warm up movements, 4-6 strength training exercises and 1 cool down movement. You’ll repeat these weekly workouts for 4 weeks before moving on to the next progression of movements.
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Absolutely not. The beauty of strength training is you can take very basic, fundamental movements and make them easier or harder with small tweaks, like how slow or quickly you move and how much weight or tension you use.
Postpartum is a time to nourish the body with movement, not deprive the body of any more energy, so this program is generally going to be a bit more “back to basics” and rooted in overall wellness rather than complicated movements that will deplete you.
If you are looking to keep up with high intensity exercise during your postpartum recovery, this is not the guide for you.
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Absolutely. Whether you’re day 1 or day 1,000 postpartum, you can benefit from this recovery and exercise guide. I’ll walk you through where to start based on your stage of postpartum.
The movements and exercises in this guide are all about building a strong foundation, which most of us can benefit from at any time, not just postpartum!
Looking for a shorter program?
The first 8 weeks of my Postpartum Exercise & Recovery Guide include daily movements to take you from the day of your baby’s birth to feeling ready for exercise again.
This downloadable PDF guide includes 8 weeks of daily recovery movements for both vaginal and cesarean births as well as 20 pages of information on the core, pelvic floor, common postpartum symptoms and specific information on healing from a cesarean birth.
You can start with the first half of the program — the recovery portion — and do the first 8 weeks of daily movements.
Then if you decide you’d like to continue on, you’re more than welcome to purchase part two, the biweekly workout portion of the program.
The second 8 weeks of my Postpartum Exercise & Recovery Guide include two weekly workouts that will continue your healing journey from birth back to feeling like yourself.
This downloadable PDF guide includes options for both vaginal and cesarean delivery as well as 20 pages of information on the core, pelvic floor, common symptoms like pelvic organ prolapse and tips on healing from a cesarean birth.
Looking for the perfect baby shower gift?
Give the gift of a structured and safe postpartum recovery program to the parent-to-be in your life!
Adorable onesies, toys and all the other essentials for a new baby make great shower gifts, of course — but why not gift the pregnant person in your life something that will take care of THEM in the early postpartum period?
So often new parents feel at a loss for how to physically recover after pregnancy and birth. They want to exercise again to feel like themselves, to get a mental boost, or to keep up with their kids as they grow. A quick “all clear” at the 6 week postpartum visit isn’t cutting it. We need to provide a structured, easy to follow and quick to complete program for postpartum moms and parents to use. I’m delighted to have that program available for gifting!
When you purchase this gift guide, you’ll receive a postcard digital download that you can either print, wrap and gift to your recipient or just simply email them the digital file. From there, the recipient will easily be able to access my Postpartum Recovery Program and download it directly to their phone, computer or tablet.
This program includes 8 weeks of recovery movements for both vaginal and cesarean births.
