COMING SOON
Recover Stronger After a Vaginal Birth
Created by Women's Health Physiotherapist Heidi, this step-by-step online program is designed to help you understand your recovery, reconnect with your core and pelvic floor, and confidently return to exercise, daily activities and doing the things you love again.
You'll gain practical, evidence-based guidance to support your healing and recovery during the first 12 weeks after having your baby.
$99 USD
Weeks 0-4
Rest & Recovery
Focus on healing, rest and laying the foundations for early recovery.
Learn how to manage pain, support bowel function, wear compression garments appropriately and begin gentle pelvic floor and breathing exercises.
Weeks 4-8
Reconnect & Activate
Safely reconnect with your pelvic floor and core muscles as your body continues to heal. This phase focuses on assessing diastasis recti (abdominal separation), commencing safe core activation exercises and provides you with an upper and lower body strengthening program.
Weeks 8-12
Build & Return
Progress your strength, endurance and confidence as you prepare to return to higher-level activity. You'll build pelvic floor endurance, progress your core and hip strength, develop single-leg stability and learn how to safely work towards running, jumping and higher-impact exercise.