Your New Body

Connect with your confident self

Is this normal?

Each woman is unique and therefore has a unique postpartum experience. It is common for women to feel disconnected, uncoordinated and feel like they have been through a war after giving birth. The battle of childbirth often leaves you with pain, leaking, vaginal pressure and abdominal separation. These are all common at this stage. The hope is that these symptoms improve and resolve. There is a difference between common and normal. Too often, these symptoms are considered a normal part of being a mom. However, after the healing phase they are not normal they are common. We want you to understand it does not need to be this way.  

It is normal in the first 8 weeks postpartum:
  • To feel poor body awareness
  • You may have pain in your back, hips, pelvis (from laxity during pregnancy, not to mention your delivery)
  • Pain in your neck and shoulders from feeding and carrying your baby
  • To experience difficulty controlling your bowels, bladder and gas.


If after 8 weeks postpartum you still have:
  • Vaginal bleeding
  • C-section or episiotomy/tear that isn’t healing,
  • Unresolved incontinence
  • Unresolved vaginal or rectal pressure

We recommend you see your family doctor to discuss these issues before starting this program.

Core After Pregnancy – Mommy Berries

Understanding the Core

The ‘deep core’ or ‘big four’ is made up of 4 muscles;  

1) Pelvic floor
2) Diaphragm (the muscle that drives our breathing)
3) Transverse Abdominus ( acts like a corset)
4) Multifidus

  These muscles work together and rely on the relationship between one another to provide a foundation or anchor for our body. The coolest thing about these muscles is that they have the ability to work without us having to think about them… so basically they come on to stabilize our body before we need to move!!…. That’s what they are supposed to do. However, things happen to our bodies, we get injured, we develop bad habits… or we get pregnant. The drastic changes the female body goes through during pregnancy, in combination with the shock of delivery is a huge reason for our anchor/our core muscles to go on vacation. They have been stretched, maybe torn, cut for a C-section, and they have forgotten what they are supposed to do. All of a sudden, we expect our body to keep doing what it did before pregnancy, without our foundation causing things to breakdown. Women experience this breakdown differently. It may be pelvic floor related with leaking or prolapse or show up as hip or back problems. The reason is most often the same… poor core strength.

Diastasis Rectus Abdominis

Also known as ‘abdominal separation”, refers to the split between your six-pack muscles after pregnancy. Diastasis gets a bad rap because women assume they have done something wrong during pregnancy or have just been unlucky. The reality is, the separation between the rectus muscles is the body’s smart way of making room for a growing baby, so it is inevitable to some degree in every pregnancy. There is a tissue that runs between the right and left rectus muscles called the linea alba. There are some factors that can exacerbate the separation during pregnancy like how you get in and out of bed, how you stand, or exercises that put extra stretch on the linea alba. However, many factors cannot be controlled including how big your baby is, the number of pregnancies you have had, or just your genetics. The goal after pregnancy is to be able to create tension in that tissue between the rectus muscles again. It may seem logical that if you strengthen the six pack muscles or “abs” it will help them go back together, but this isn’t the case. Instead, you need to think deeper, down to the pelvic floor and transverse abdominis which acts like a corset to help strengthen the gap.

From the Inside Out

The program incorporates three important pillars; postpartum body explained, self-care and manageable exercise. Melissa and Amy will take you through this 6 week program, to help you gain confidence and achieve your goals. Start safely, slowly and in a smart way; From the Inside Out.

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