Postpartum
restoration Plan
Restore your core & move with confidence
An 8-week plan designed to help postpartum women restore from their pelvic floor to core.
This plan is progressive; each week we will improve upon what you worked on the prior weeks to assure that you are getting stronger and building your way back to stability. Each day's programming will take you approximately 15-20 minutes!
What it includes:
- An 8-week periodized restoration plan to aid women in postpartum Recovery
- 4 days of exercises per week
- Exercise tracker and spreadsheet
- Exercise glossary
- 53 Guided Exercise videoS
- Suggested equipment list
Hi! I'm Dr. Karlie Causey.
I am a sports chiropractor, a certified strength and conditioning specialist, and a level 2 Crossfit coach. More importantly, I am a new mom who is ridiculously passionate about helping moms and moms-to-be restore their bodies and continue exercising after their babes are born.
As any new mom knows, it can be HARD to get out of the house for appointments once baby is born. While I ALWAYS encourage new moms to seek out a postpartum chiropractor and pelvic floor physical therapist, I developed this program to give new moms a place to start -- to begin working with their breath (that diaphragm gets SO crammed in there with baby pressing up into it!), learn how to heal diastasis recti, make their core more functional, and return to exercise safely.
What does the postpartum Plan Focus on?
Building Strength & Confidence
core stability
Slowly re-learn how to engage your core to stabilize your spine and be the functional supermom you were made to be!
pelvic floor work
Use breathing techniques and learn tips and pointers on how to engage your pelvic floor
Diastasis recti rehab
Learn to create tension in the abdomen to functionally heal diastasis recti
regain strength
Use our periodized plan to increase weight and reps each week as you get stronger and begin to feel more like yourself!
breathing techniques
Learn how to use your breath to help create tension in the core and decrease pressure through the pelvic floor
need more help?
Schedule a 1-on-1 consult call to ask questions about postpartum fitness, rehabilitation or where to turn for more advice!
Sample Exercises
“I am a very active person and slowing down after the birth of my son was challenging, but not moving at all was not a good thing for me. I became so stiff and unaware of my body. I started using Dr. Karlie's rehab 5 days postpartum and it felt so good to get my body moving with intention in a safe and effective way. Reacquainting with your body after the birth of a child is a necessary part of recovery and it got me headed in the right direction.”
— Karla W
Frequently Asked Questions
Is this a workout program?
No, this is a foundational plan to get you back to the point where you can do your exercise of choice. In the future, a supplemental workout plan will be available because I believe movement is imperative for your body and mind.
Can I do this plan at home?
Yes! There is minimal equipment required, but you don't need a lot of space or a gym to complete the exercises.
Do I need equipment for this plan?
Yes, there are a few required items but I have compiled the list for you and most of the items are available for minimal-low cost. Think along the lines of a couple bands, foam roller and a light weight or two!
Can I do this plan if I had a C-section?
Yes! While you may have to wait an additional few weeks before starting, this plan is safe for women who have had a C-section.
Am I doing the exercises correctly?
While I can't be there with you in person, I have put together videos and exercise descriptions so that you can feel confident in your movement! If you would like more one-on-one guidance, I offer video consultation calls.
Can I use my HSA/FSA to pay for this plan?
Currently, you are able to submit your receipt to your insurance company for reimbursement, but in the future we will be accepting HSA/FSA!