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Postpartum Fitness

Happy Mom, Happy Baby

The fourth trimester is tough. Not only do you have a new baby, but your own body is recovering from pregnancy and childbirth. During this time, your body is vulnerable to injury and postpartum complications. For this reason, it's important to maintain a strong body while also being conscious of how you are carrying out daily tasks that involve your baby, your job, and any household duties. 

Overall, these programs allow you to have a Physical Therapist as your best friend while you maneuver through the phases of healing post-pregnancy. 

*These programs are intended for women who are not currently experiencing orthopedic or pelvic floor issues. If you are postpartum and currently experiencing a musculoskeletal or pelvic floor issue, please visit the Postpartum Physical Therapy page. Once a session has been scheduled, you will receive a phone call from Rooted Wellness Physical Therapy to confirm your session. 

Baby and woman sitting on yoga mat ready for postpartum exercise with kettlebell

One on One
Personal Training

​Depending on you and your goals, your Personal Training Program may include:

  • A personalized exercise program that changes and progresses as you become stronger 

  • A Return-to-Run assessment and exercise program for women interested in returning to (or beginning) high impact exercise such as running or CrossFit

  • Education on proper posture and body mechanics for prevention of back pain, hip pain, sacroiliac joint pain, and/or other musculoskeletal issues that commonly arise postpartum

  • Education on how to take care of your pelvic floor as you recover from pregnancy and childbirth  

*Personal training is offered both in person and virtually

*All participants will be screened for pelvic floor and musculoskeletal issues prior to the session. If an issue is present, a Physical Therapy evaluation must be conducted prior to participating in a Personal Training session.

Strong Mom Circuit Class

This circuit style class is a one hour workout designed specifically for postpartum moms to build back abdominal and pelvic floor strength in a safe but effective manner. The circuit is a blend of Pilates Reformer work and classic strength training exercises. Max of three people per class. So bring your sister, friend, or your own mom to the class for an amazing workout!

*Email or call us to schedule your first circuit class.

All participants will be screened for pelvic floor and musculoskeletal issues prior to the session. If an issue is present, a Physical Therapy evaluation must be conducted prior to participating in the circuit class.

Women ready to exercise together
Woman performing exercise on pilates reformer

55 Min Private Pilates Class

We offer Private Pilates classes on a Pilates reformer that aims to strengthen the core and surrounding musculature while simultaneously improving flexibility and coordination. As a low-impact exercise, anyone can do Pilates! This includes postpartum women. In addition to being a low-impact form of exercise, Pilates is helpful for pelvic floor and core strengthening (perfect for postpartum moms!)

*All participants will be screened for pelvic floor and musculoskeletal issues prior to the session. If an issue is present, a Physical Therapy evaluation must be conducted prior to participating in the pilates class.

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