Empowered Mamas Thrive

Postpartum Recovery? Get Your Free Guide

Motherhood's a journey & your postpartum recovery counts. Get our FREE Quick Start Guide for pelvic floor exercises you can do ANYWHERE. Feel empowered & confident in your body today!

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Emp Mamas Quick Start Guide Mama, you’ve spent close to a year focusing on nourishing and nurturing your growing babe. In the postpartum phase, it’s time to give some of that love and attention to your own self-care and that includes caring for your pelvic health!

I got this postcard from my biggest a few summers back when she was away at film camp in NYC for a month.

On the other side was the sweetest message ever that made this mama cry.

Some days you feel like you may have this motherhood thing figured out. That was one of those days.

Now that postcard sits in a frame on my desk at work for when I need inspriration...

What little something have your kiddos done to make you feel like you are on the right track learning to parent?

If I’m being honest, I was terrified when I started my business 20 years ago. But I knew that there were so many possibilities waiting for me outside of my comfort zone, so I went for it!

I’m so glad I did, because I’ve been able to serve amazing people like Catalina, who said this about my business:

“When I first started this course I had no idea how important the pelvic floor was. I was only concerned with my tummy area, and hoping it would get back to normal.

As the course progressed, I quickly realized how some of these symptoms that I thought were completely normal after a vaginal birth, were not really normal. It was a very educational course.

I have been doing all the exercises and feeling like my normal self everyday. It's not easy to find the time for yourself with a newborn, but this was the best self-care I have done since having baby! All new mommas should take this course!!"

Her heartfelt words gave me all the warm fuzzies. There’s so much joy in what I do, and for that I am so very thankful.

Why is there such extensive education on how to breastfeed our babies, (and I am thankful that education is there!), but minimal to zero education on what moms should focus on to support THEIR RECOVERY?

With pelvic health physical therapy referrals as standard of care in multiple other countries, the US really could and should do better in supporting moms postpartum.

What do you think?

Welcome to "What to do in the first 24 hours Postpartum 101".

In today’s lesson, we’re going to discuss the importance of starting pelvic floor and deep core activation right away after birth. Pay attention, mamas!

First, it’s important to start gentle pelvic floor contractions in the first 24 hours after birth, so you can immediately get started on retraining the coordination needed to not leak or have pelvic pressures as you recover and get more active again.

You should also make an effort to begin subtle focused deep core (transverse abdominis) activations as well. For these, lie on your side and gently draw your lower belly in toward your spine, coordinated with making a shhhh sound as you exhale. Keep your ribs very quiet and relaxed.

Does that all make sense? What questions do you have for me? Let me know in the comments!

Before I finish up the week, I wanted to share this postpartum mama testimonial with you:

My first postpartum was a nightmare. I struggled with postpartum depression and anxiety and felt so overwhelmed, alone and only focused on baby, never on myself. There’s so much information out there but for a new mom it can be so daunting trying to navigate it all on your own.

I went into my second postpartum with this course and it was such a HUGE game changer. It felt so empowering, not only taking time to focus on caring for myself after the intensity of pregnancy, labor & delivery, but also gaining so much knowledge about the way our bodies work postpartum.

It’s so frustrating that we go from so many prenatal appointments to being completely left on our own after giving birth when that is arguably one of the most vulnerable times for a woman.

I recommend this course to every postpartum momma because it’s so incredibly important to address the millions of changes we go through after giving birth - both mentally and physically!
-Natalie, mom of 2

These words mean so much, and it would be an honor if I could help guide you in your postpartum recovery journey, too!

If this is something you’re interested in, shoot me a message and we can discuss what you are looking for in terms of guidance!

How about a little unsolicited advice? I don’t claim to be an expert, but I know how to keep moving forward.

And more than a few times, I’ve felt as if we would never see a change and improvement in the standard of care in postpartum recovery.

But I am convinced that every challenge that comes my way is happening FOR me, not TO me.

That every birthing professional that just thinks that once a womxn delivers she can just get back to "life" without guidance, is an opportunity to continue to educate.

That every mom who thinks leaking with sneezing is "normal" and they just have to live with it, is an opportunity to continue to educate.

To the postpartum athlete who drops out of exercise because they are afraid of worsening a diastasis, is an opportunity to educate.

Education is the key to impacting change.

That, my friend, is what makes me grow! What is helping you grow these days?

How’s your weekend looking? Could you use a little feeling of empowerment to make it even better?

I've have been providing new mamas with my free eBook, The Quick Start Guide to Pelvic Floor Recovery after Childbirth for the last year, but the real thing these mamas enjoy is the feeling confidence that they have a structured plan to follow to jump start their physical recovery after baby!

I’m so proud of the way I've been able to deliver in the biggest ways to the women who reach out for support.

Can I help you with something today? Ask me anything!

Love wins in the end.

A message we all need to hear.

Are you ready for what’s on the agenda today?

If you've got one of these darling tiny humans, then it is time to start your own postpartum recovery asap.

And the easiest way to do that?

You download and follow the guidance in my free eBook, The Quick Start Guide to Pelvic Floor Recovery after Childbirth, of course!!

It’s all about how to CORRECTLY do a pelvic floor contraction (Kegel) and how to focus on retraining the deepest layer of your core - which is crazy important for long term recovery from pregnancy and birth!

There are some tips in there too on just how to squeeze in those exercises during your day as a busy mama!

Plus exact instructions on how many and how often you need to be doing those exercises.

Head to the link in my bio to check it out and come back here to let me know what you think!!

Tag fellow mamas who are currently pregnant and prepping for their birth, or the moms in your mom support groups - then you can all hold each other accountable to doing those exercises and focusing some love on your own self care and recovery!

I realized something today.

After 23 years of working to keep my physical therapy company profitable, I realized why I work so diligently.

More specifically, I realized WHO I work so diligently for.

I work for the pregnant and postpartum moms who I can help guide through this tender exciting season of life.

It’s an honor to be able to work with them in hopes of providing guidance and support for a strong pregnancy, a confident birth, and an empowered postpartum recovery.

What about you, friend? Who do you work for?

This is what is next.

It is time to start your pelvic floor and deep core recovery!

Download my free eBook now in the link below!

Please share with your mom friends who may not know where to start on their own self care!

Can I take a minute of your time? Allow me to reintroduce myself to those who are a bit new around here!

I’m Jenni, and I am a physical therapist who specializes in treating pelvic health challenges - and the group I love the most to work with are pregnant and postpartum mamas!

A super random but fun fact about me is that I grew up in the South, but could often be found on the local ski hill, where I was the only girl on the race team (Coach wanted my brother and ended up getting a pair for the deal!) I LOVED that care-free time of life, and now my nephew skis for the same team that I grew up skiing for - and my brother lives on the ski hill!

A couple years ago I did wear my husbands Garmin watch and recorded my speed going all out down a run at Mammoth resort in California - and I am super proud to say that mamas still got it - I clocked 55 mph. My old coach would be proud!

Now that you know more about me, I’d love to learn more about you! Comment below with a random fact about yourself!

Ever since I was little, I’ve been a dreamer. I used to dream about being a professional ballet dancer, and spending my life on stage.

Now, when I dream about success, I envision being able to create change in our postpartum standard of care, making sure that ALL people who birth babies have access to the guidance they need to fully recover and get back to their best life.

I’ve always had big dreams, so thank YOU for accompanying me as I work towards them! Join me in speaking up to YOUR health care providers about the necessity of guidance for optimal postpartum recovery!

What would you like your birthing professional to know or do differently? Tell me in the comments!

This makes me think of my oldest - she is 19 and an activist for all the underdogs of the world.

I am so proud of her and the woman she is becoming.

I am proud of myself for bringing her into the world!

I am proud that she shares my passion for caring for and supporting others who can then become empowered and inspired by that support.

Are you a rebel too?

Well thanks King Louis XIV for promoting birthing lying down!

For centuries women gave birth in whatever position they felt powerful in - standing, squatting, sitting supported...

Old King Louis XIV, who ruled France from 1643 to 1715, had a bit of a obsessive fascination with watching women give birth.

He did have a bit of a reason, having sired 22 children between his wives and mistresses.

He was known to have disliked upright or squatting positions for birthing since it "obstructed his view", so he promoted the lying down position for his convenience.

Anyone feeling sympathy for old King Louis?

Nope, me either.

Once the royalty promoted lying down to be the new standard for birth, the lower classes began following suit.

It is convenient for a lot of people in the birthing room, just not the mom.

Let me know if you have birthed in other positions and how you liked it!

I personally delivered my brute of a second kiddo in hands and knees, and found that to be a very powerful position.

Leave a comment on your thoughts!

Doesn't this image make you think of a powerful woman giving birth?

That was the first thing I thought when I saw it.

No one should struggle alone.

All moms should feel supported.

Supported while they learn their new role as parent.

Supported while they navigate returning to intimacy with their partner.

Supported while they show self-love by focusing on their own physical recovery.

Don't hesitate to reach out if I can help support you along the way of your postpartum journey. Shoot me a DM and tell me how you are feeling.

No one deserves to struggle alone.