Introducing: The Postpartum Recovery Guide
A Gentle, Supportive Starting Point for Postpartum Recovery (Yes, It's Diastasis Recti-Friendly)
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A foundational resource for moms who want to feel strong, supported, and informed—without the overwhelm.
IIf you’re here, chances are you’re navigating the often confusing and overwhelming world of postpartum recovery—maybe with questions about your core, pelvic floor, or a term you’ve heard floating around: diastasis recti.
Maybe a provider mentioned it at your postpartum checkup. Maybe you noticed some changes in your body—like a feeling of weakness, a bulging midline, or difficulty with movements that used to feel easy. Maybe you just knew something didn’t feel quite right after having your baby.
I created this guide because I’ve been there—not just as a pelvic health physical therapist, but as a twin mom, trying to recover while juggling babies, sleep deprivation, and a million questions of my own.
I wanted something simple. Helpful. Clear.
So that’s exactly what I made—for you.
What Is the Postpartum Core Recovery Guide?
This self-paced, evidence-informed PDF is your starting point for healing and reconnecting with your core after pregnancy—whether you’re weeks, months, or even years postpartum.
And yes—it’s diastasis recti-friendly.
Whether you’ve been told you have abdominal separation or just suspect it, this guide gives you the foundational tools to support recovery safely and confidently.
It’s not a workout plan.
It’s not about “bouncing back.”
And it’s definitely not about “fixing” your body.
It’s about understanding what’s happening in your core, learning how to work with your body (not against it), and building strength and awareness in a way that feels manageable and supportive.
✨ What’s Inside:
✅ The Big Three – The foundational breath and movement patterns every mom should start with (diaphragmatic breathing, transversus abdominis activation, pelvic floor coordination)
✅ What to Avoid (and What to Modify) – A clear breakdown of common exercises that may cause coning or doming, and how to know when you're ready to progress
✅ Favorite Core Exercises – Gentle, effective strengthening movements that support diastasis recti recovery
✅ Pressure Management Strategies – Learn how to protect your core during everyday movements like getting out of bed, lifting your child, and going to the bathroom
✅ Exercises for Improved Posture – Easy and effective exercises to promote improved posture for continued Postpartum Recovery
✅ 6-Week Framework –Simplifying the recovery even more by building out your program for 6 weeks
BONUS: How to Check for Diastasis Recti – A step-by-step guide (with images) to help you safely assess abdominal separation at home
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Why I Created This
✨ Because healing doesn’t have to be complicated.
✨ Because you deserve better than Googling at 2am.
✨ Because most moms are told to “just do some core work” without ever being taught how.
Who This Guide Is For:
Moms in the early weeks or years postpartum
Women experiencing core weakness, coning/doming, or a lingering “disconnect”
Anyone who wants to rebuild their core safely, with guidance that respects their body and their season of life
Those ready to feel empowered instead of confused when it comes to their core and pelvic floor
Ready to Start?
This guide is printable, easy to follow, and designed to meet you where you are. You don’t need to do it all at once. You just need to start somewhere. And this is a really great place to begin.
P.S. If you’re not sure if this is the right fit, feel free to reach out. I’m always happy to help point you in the right direction—because your healing matters.