Introducing: The Postpartum Recovery Guide

A Gentle, Supportive Starting Point for Healing (Yes, It’s Diastasis Recti–Friendly)

If you’re here, chances are you’re navigating the confusing world of postpartum recovery—wondering what’s “normal,” what to do about your core or pelvic floor, or whether that word you’ve seen online (diastasis recti) applies to you.

✨Maybe your provider mentioned it at your checkup.
✨Maybe you noticed a soft bulge down your midline, weakness in your core, or movements that just feel… different.
✨Maybe you simply know something doesn’t feel quite right—but you’re not sure where to start.

You’re not alone.

I’ve been there—not just as a pelvic health physical therapist, but as a twin mom trying to heal while juggling babies, sleep deprivation, and the weight of endless “shoulds.”

And what I wanted most back then?

Something simple. Clear. Helpful.

So that’s exactly what I created—for you.

What Is the Postpartum Recovery Guide?

This gentle, self-paced PDF is your starting point for reconnecting with your core—whether you’re weeks, months, or even years postpartum.

It’s evidence-informed, diastasis recti–friendly, and designed to meet you where you are.

This isn’t a “bounce back” program.
It’s not about fixing your body.

It’s about understanding your body—how your core and pelvic floor work together—and rebuilding strength in a way that feels empowering, supportive, and sustainable.

What’s Inside:

✅ The Big Three – The foundational movements every mom should start with: diaphragmatic breathing, transversus abdominis activation, and pelvic floor coordination.

✅ What to Avoid (and Modify) – Learn how to recognize coning/doming and which exercises to skip early on.

✅ Core Exercises That Feel Good – Gentle, effective strengthening movements that promote recovery—not setback.

✅ Pressure Management Tips – How to move, lift, and even get out of bed in ways that protect your core.

✅ Posture + Alignment Exercises – Simple moves to support better posture and reduce strain.

✅ 6-Week Framework – A step-by-step structure to simplify your recovery and build consistency.

✨ Bonus: A step-by-step Diastasis Recti Self-Check Guide (with photos) to safely assess your core at home.

Why I Created This

• Because healing doesn’t have to be complicated.

• Because you deserve better than Googling at 2 a.m.

• Because most moms are told to “just do some core work” without being taught how.

This guide gives you the clarity, structure, and confidence to start moving forward—without fear or confusion.

Who It’s For

• Moms in the early postpartum weeks—or years later—wanting to reconnect with their bodies.

• Anyone feeling core weakness, bulging, or a sense of “disconnection.”

• Women who want to rebuild safely and confidently, without guesswork.

• Moms ready to feel supported, not overwhelmed.

Ready to Start?

Your recovery doesn’t have to wait until you “have more time.” You can start small, today.

This printable guide meets you where you are and helps you build strength—one breath, one movement, one day at a time.

👉 Download your Postpartum Recovery Guide and take the first gentle step toward feeling strong, connected, and supported again.

P.S. If you’re not sure if this is the right fit, feel free to reach out at info@ashleygadelha.com. I’m always happy to help point you in the right direction—because your healing matters.

Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.