4th Trimester | Early Recovery From Childbirth
Educated and supportive guidance on how to navigate your early days recovering from Vaginal or Cesarean childbirth. Guided breath based exercises and gentle mobility help your body heal while reducing the build of new-born tension on your shoulders, back and hips. In each video, Rachel shares her practical tips on how to best protect your body while meeting the many physical demands of motherhood. Make your way to the Assessment Video at the end to determine when you're ready to start Phase 1.
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Caesarean Recovery
Join Rachel for this informational video as she shares her guidance on how to navigate your early recovery from C-Section. From tips on early scar care, to how and when to choose a pelvic PT and how to improve your healing in your daily mom movements and starting this 4-Trimester recovery program.
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Vaginal Birth Recovery
Join Rachel for this informational video as she shares her guidance on how to navigate your early recovery from Vaginal Birth. From tips on early pelvic floor care, to how and when to choose a pelvic PT and how to improve your healing in your daily mom movements and starting this 4th-Trimester r...
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Video 1: Breathing + Discovering Your Postpartum Self
A very gentle, breath based healing sequence. Appropriate and safe for as soon as you are inspired to move post birth. Filled with Rachel's tips for caring for your body in the early days of caring for your newborn. Repeat as frequently as needed until you feel ready to move on and try the next...
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Returning to the Soft Foam Roller
A simple, sweet, soft foam rolling sequence to gently mobilize your pelvis, release your mom shoulders and get some fluid washing out of you.
Props: Soft Foam Roller -
Shoulder + Upper Back Freedom
Using the pilates ball and a chair, Rachel guides your TVA into breath based activation, then layers into freeing your shoulders, upper back and neck. Squats bring your low body alive to help support your low back.
Props: Blue Band, Pilates Ball + Optional Chair -
Cross Body Standing Awakening
Continuing with the roller, this sequence begins to increase range of motion in your pelvis and core muscles while activating your cross body balance + strength.
Props: Soft Foam Roller, Optional Chair -
Day 1: Transversus Abdominals : Activate + Integrate
The foundation of all of your core strength lies in your TVA muscles. This sequence completely re-patterns your mind-body connection to your ab muscles, lifting your pelvic floor, freeing your low back and leaving you feeling centered.
Props: Soft Foam Roller, Pilates Ball -
Beginning Yoga Flow :
Perfect for newly pregnant and postpartum mamas, this gentle yoga flow leaves you feeling open + balanced, linking your movements through your center belly. Weaving together gentle sun salutes, shoulder opening, back rotations, standing poses + hip release, you'll feel open, relaxed + embodied....
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Recovery Assessment
Check in as Rachel guides you through an assessment sequence to determine if you're ready to begin Phase 1, Week1.
Props: Soft Foam Roller
