Restore Your Pelvic Floor and Posture After Childbirth
Leaking, back pain, and that feeling of being 'unstable' aren't just part of being a mom. They are signs your body needs targeted support. Let's fix your alignment and rebuild your core strength from the comfort of your home.
Leaking after delivery? It's a sign of urinary incontinence, and it's fixable. I'll show you how to first relax your pelvic floor muscles and then strengthen them with connection breath.
Getting out of bed the wrong way can put extra pressure on a weak core and pelvic floor. Here is the right way to get up, especially if you are newly postpartum or had a C-section.
Back pain is common in motherhood, but it is not normal. It's your body telling you something is off, likely a weak core or poor posture. The good news is that it's fixable.
My daughter helps me demonstrate what an anterior pelvic tilt looks like. This posture is common after pregnancy and can be fixed with a complete rehab program targeting your core and alignment.
Pregnancy changes your posture due to weight gain and a shifting center of gravity. I explain the common postural changes and what you can do to correct them and support your core healing.
Struggling with back pain postpartum? The right postures and movements can make all the difference. This video shows how small changes in how you move can bring much-needed relief.
This one stretch, legs up the wall, was a game-changer for my own back ache. It's a simple, restorative pose that can help relieve tension and improve circulation.
If you're suffering from a hypertonic (or overly tight) pelvic floor, these simple release exercises can help you find relief from pain and discomfort.
Do you have a hypertonic pelvic floor? I explain the common symptoms, from pelvic pain and urinary issues to lower back pain, and why a good rehab program is essential.
About Pelvic Floor & Posture Restoration
Fixing your pelvic floor isn't about endless Kegels, which can sometimes make tension worse. We start by identifying whether your pelvic floor is tight or weak, then use specific connection breath techniques to re-align your rib cage and pelvis. This approach releases the pressure that causes leaking and back pain, rather than just masking the symptoms.
After delivery, your body goes through significant changes. Your center of gravity shifts, your posture adapts to breastfeeding and carrying your little one, and your core muscles lose their natural 'zipper' connection. When you feel that nagging lower back ache, or notice accidental leaking when you sneeze or laugh, it is your body telling you that your internal pressure system is off balance.
My approach isn't about rushing back to the gym or doing intense crunches that can actually worsen conditions like diastasis recti. Instead, we focus on safe, functional rehab.
Why the 'Bounce Back' Myth Hurts You
Most postpartum advice pushes for quick weight loss through cardio or standard ab workouts. If your core isn't stable, these moves often increase intra-abdominal pressure, which pushes against a weakened pelvic floor. That’s why you might still feel 'pooch' or experience discomfort months, or even years, later.
The Path to Restoration
We tackle this by:
- Postural Alignment: Correcting rib flare and rounded shoulders to take the load off your lower back.
- Connection Breath: Teaching your diaphragm and pelvic floor to work as a team again.
- Functional Rehab: Simple, effective movements you can do while your baby naps. No expensive equipment needed—just you, a mat, and consistent practice.
Whether you are dealing with a hypertonic pelvic floor, recurring back pain, or just want to feel strong enough to pick up your child without hesitation, we go step-by-step. My programs are designed to meet you where you are today, regardless of how long ago you gave birth. Your body has done an incredible thing; now it is time to give it the compassion and the methodical, science-backed care it deserves to heal properly.
Mama Be Fit
I'm Ankita, and I’ve been right where you are—feeling exhausted and disconnected from my own body. My program is how I rebuilt my core after having my daughter, Miraya, and it’s designed to help you regain your strength without the pressure of a gym or crash diets.
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