Pregnancy & Postpartum

Ready to optimize your pregnancy and postpartum recovery? Our structured Pregnancy Program prepares you for labor, delivery, and postpartum. You do not need a symptom or problem to get started - this program is for anyone who is pregnant and wants to learn:

  • How to begin or continue an exercise program in pregnancy

  • Mobility programs to reduce round ligament pain, hip and back pain

  • How to prevent and manage pubic symphysis pain (lightning crotch)

  • How to properly strengthen your “deep core” and prevent Diastasis Recti

  • Constipation and bladder management

  • Strategies to reduce tearing and how to “relax” your pelvic floor for delivery

  • How to push effectively to optimize delivery with reduced complications

  • How to confidently push in various positions & reduce labor pains

  • What to expect postpartum with peeing & pooping, pelvic pressure, pain management, return to exercise and intercourse

A woman in a pink shirt assisting a woman in a gray shirt and black pants with a physical therapy exercise on a bed.

“I dealt with a lot of urinary and pelvic symptoms including significant SPD pain and felt overwhelmed by the lack of direction and help. Pelvic PT made me feel heard and validated… so helpful for teaching me how to manage my anxiety and pain as well as teaching me strengthening exercises for a smooth delivery and strong return to running postpartum… made me feel confident and empowered for my first birth (which turned out to be a very positive vaginal delivery)! You will not be disappointed!”

- Sarah Miller

Did you know in countries like France, Norway, and Sweden pelvic floor therapy is the standard postpartum? Women are automatically given a referral to pelvic floor rehab after delivery. This is imperative to optimize tissue healing, scar and wound healing, decrease pain postpartum, and begin strengthening for motherhood and personal interests like sport, running, or just chasing your toddler! We recommend postpartum visits as early as 2-4 weeks after delivery with continued check-ins at least monthly to ensure scar healing and mobility, screen for diastasis recti, normal bladder / bowel function, progress core & pelvic floor strengthening, and make sure you’re feeling your BEST for you and your family.

Pregnant woman sitting in a hospital bed looking at a pelvic model held by a healthcare worker.

Frequently Asked Questions

  • Yay for taking charge of your birth experience with Birth Bootcamp!

    While this 3hr course is jam packed with information, sometimes it can be tricky to actually implement perineal massage or you may find pain as you begin to stretch. If you have any pain with perineal massage or the exercises / positions reviewed in the course it is absolutely recommend to see on of our therapist to get to the root of the problem and eliminate any road blocks for labor. If unsure about your situation, you can schedule a free 15-min screen with our therapists to ask your questions and ensure you’re ready for labor and delivery.

  • We recommend starting between 8-12 weeks, but its never too late to begin!

    We want to start a mobility program early on to reduce aches and pains, as well as manage things like constipation which commonly onsets in the first trimester (nobody wants hemorrhoids!)

  • Pelvic floor therapy is safe and recommended during ALL stages of pregnancy!

    Your body experiences many changes including joint laxity, excessive lumbar extension from growing belly, round ligament stretch, and increased demand on your core and back muscles. Besides managing this- we want to teach you how to “push” which can be trickier than it seems, and prepare you to have an empowering and confident labor and delivery experience.

  • It’s never too late to empower yourself for a confident birth experience.

    We see patients up to delivery date and even 1 session before labor can help manage pain, learn to push better, and reduce pelvic discomfort.

  • There are many strategies you can implement to help reduce tearing such as:

    • perineal massage

    • diaphragmatic breathing

    • exercise/positions to labor in and for delivery to optimize baby’s exit

    • learn how to “relax” your pelvic floor to get OUT of the way and encourage baby to move down your pelvis

    • how to advocate for yourself and your birth preferences (reducing unnecessary interventions, how to optimize your epidural, etc.)

  • As early as you need! Most mamas start around 4 weeks, but some birth experiences requires earlier sessions just a few days after birth (listen to your gut- if you’re in excessive pain, can’t stand/walk, or are having concerning symptoms, please reach out).

    We offer telehealth but always encourage moms to come in person with baby if they need hands on care.

  • Cesarean deliveries are major abdominal surgery and absolutely require prenatal prep and postpartum care.

    Before birth we teach core and pelvic floor strength to optimize pregnancy & postpartum, how to transfer, stand, pee and poop postpartum with reduced pressure on your scar, and how to best hold your baby. We also begin scar desensitization and mobility in the first 2 weeks PP continued with core and breath rehab.

    Many people dont realize c-sections can STILL cause pelvic floor dysfunction, often contributing to incontinence, pelvic pain, constipation, and other symptoms. It’s always recommend to see a pelvic therapist post c-section.

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