MMD BLOG


CATEGORY:

MAMA WELLNESS

BEFORE YOU EXERCISE POSTPARTUM, READ THIS

 Modern Mommy Doc


PUBLICATION DATE:

July 7, 2020

BEFORE YOU EXERCISE POSTPARTUM, READ THIS

 Modern Mommy Doc

CATEGORY: MAMA WELLNESS

We are so excited to have a guest post to share today from the one and only Wendy Foster. You can read her bio below, but basically, she’s the founder of Mamalates Online, the queen of postpartum rehab and, such a lovely human being.


Although the advice below is catered toward the brand new mama, these are things we all should be doing, at all phases of life, to keep our core strong and prevent injury.


Thank you, Wendy! Let’s dive in!


Wendy Foster is the founder of Mamalates Online - a video streaming site for prenatal and postpartum wellness. As a licensed Pilates Instructor with over 20 years in health and fitness, she is a Birth Recovery Specialist who is passionate about helping mom's find safe exercise and wellness options for motherhood. She is the mother of 2 active boys and lives in Portland, OR.


When you hear "postpartum workout" or "after baby exercise", you may have a preconceived idea of what that looks like.


For many women, the idea of strapping on running shoes or sashaying back into barre in those early months sounds unimaginably exhausting. And we get it! You carried a baby for 9 (ish) months, birthed a human, and you're just trying to get some sleep and figure this mom thing out. It’s ok to take your time.


When you do feel ready to resurface and integrate a little more movement into your life, start slowly. Don't jump back into your pre-pregnancy workout. Now is a perfect time to start fresh and rebuild a foundation of strength and endurance.


Before making it out of the house for appointments is a realistic option, here's how you can get started on your own, from your living room:


TIP #1 START WITH BREATH


Proper breathing can make or break your recovery. If you are a breath holder your shoulders may never relax and tension will be all you know. If you are a belly breather, you may have more challenges recovering from separated abdominals (diastasis recti).


Try using a Pilates-inspired breath by inhaling through your nose, expanding the sides and backs of ribs, then exhaling through your mouth. This is the beginnings of a deep, diaphragmatic breath.


When you lift your babe (or anything heavy), do so on the EXHALE. Save the INHALE for lengthening and preparing for the activity. Proper breathing technique is something that can be started the day your little bundle of love is born.


TIP #2 REALIGN


After baby is born, your shoulders may be rounded and your low back may feel over arched. If you lay down on the floor and start banging out crunches in this position, you are just going to exacerbate already existing back conditions, neck pain, etc. Take a few minutes before you start each workout to make sure you are aligned as possible to prevent exacerbating any structural issues and for the most efficient workout.


One way to adjust your alignment is with a foam roller. Rolling out your muscles helps release and lengthen fascia. When you lay down on the roller, face-up, your bra strap should be in contact without your shoulders rounding forward.


To check your standing posture, ensure that your weight is back on your heels, ribs are over pelvis and ear lobes are over shoulders.



TIP #3 MODIFY


Now that you have your breathing down and your posture in line, you are ready to get moving. However, when you head back into that yoga, barre or Zumba, remember that you may still have weakness (or tightness) in certain areas. You will likely need to modify your poses and possibly reduce your range of motion- especially when it comes to twisting and core work. If something doesn’t feel good, don’t do it.


If it is determined that you DO have diastasis recti, avoid crunches, scooping or movements that cause your abdominals to bulge. Modify with side-lying core work or engaging your core through breath and one-legged toe taps. As you strengthen the connective tissue of your core, you will eventually be able to do more advanced variations.


For more information check out the Mamalates Essential Birth Recovery Course. This course is OB/GYN endorsed and is designed for those early weeks and months postpartum.



GET THE COURSE FOR $6.95


Missed a Modern Mommy Doc Podcast episode?


You can catch them all here:


Join the Online Parenting Program: A Baby Care Basics Class for Expectant and New Moms


The Book is Here!


Pick it up Online


Raising Body-Confident Kids Starts at the Doctor's Office!

START NOW
By Dr. Whitney December 17, 2025
About the Episode: In this episode, Dr. Whitney sits down with Dr. Jay Gargus and Dave Justus from NeuroQure to discuss the power of early clarity when it comes to autism detection and why earlier intervention can fundamentally change outcomes for childre n and families. Dr. Gargus explains the science behind early behavioral therapies and why their impact goes far beyond short-term skill-building. Research shows that early, evidence-based interventions can lead to measurable, lifelong improvements in IQ, so cial skills, independence, and educational placement, often determining whether a child can thrive in mainstream education or requires ongoing specialized support. The conversation also tackles a critical and often overlooked issue: access. Dave Justus shares the personal motivation behind NeuroQure’s work and explains why the test is being launched at cost, with installment plans and employer subsidies, while the team works toward insurance coverage. The goal is to prevent families from losing precious years waiting for answers. Together, they emphasize a hopeful message for parents: families don’t need to wait for a future “silver bullet.” We already have therapies that work and getting kids connected to them earlier can change the course of a lifetime. In this episode, we discuss: Why early autism detection leads to lifelong changes—not just short-term gains What a 17-point IQ difference actually means for education, independence, and quality of life How early intervention can shift developmental trajectories as early as 6 months The science and validation behind current autism therapies Why NeuroQure is pricing testing at cost while pursuing insurance coverage How early clarity can reduce long-term strain on families, schools, and healthcare systems This episode is a powerful reminder that timing matters and that early access to answers can make an extraordinary difference for children and the families who love them. About Our Guest: Dr. Jay Gargus, MD, PhD is a physician-scientist and nationally recognized expert in neurodevelopmental disorders, with decades of experience researching the biological underpinnings of autism. His work has focused on translating well-established science into meaningful, real-world interventions that can improve lifelong outcomes for children. Dr. Gargus emphasizes that early, evidence-based therapies are already available—and that connecting families to them sooner can fundamentally change developmental trajectories. Dave Justus is a parent and the founder of NeuroQure, whose work is driven by personal experience navigating delayed autism diagnosis and intervention. Motivated by the belief that early clarity can spare families years of uncertainty, Dave is focused on expanding access to early testing through cost-based pricing and ongoing efforts to secure insurance coverage. His mission is simple but powerful: ensure families don’t have to wait for answers that could change everything. Want to Start Raising Body-Confident Kids Today? 📘 Order the Book Order your copy of My One-of-a-Kind Body 👉 www.raisingbodyconfidentkids.com/books 🎁 Claim Your Free Bonus When you order on our site, you’ll also get access to a FREE video mini-course with five bite-sized lessons for parents. In just 25 minutes, you’ll walk away with: Simple, script-style ways to respond when your kid says, “I hate my thighs” How to talk about health without weight talk What to do when your own inner critic shows up How to interrupt diet culture at home The first step to raising a body-confident kid, even if you didn’t grow up as one 📩 Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.
By Dr. Whitney November 13, 2025
Stop being so busy, and start being more present.
By Dr. Whitney November 5, 2025
Starting out right with solids doesn't have to be so scary.
By Dr. Whitney October 29, 2025
What if YOU are the one who needs to calm down first?

Welcome! Get the information you need to win at parenting without losing yourself.

LEARN MORE

My Kids' Book on Body Confidence is Finally Here!


Wish your partner would do more to lessen your mental load?


Want to make self-care a priority but not sure how to?


SIGN UP FOR SUSTAINABLE SELF-CARE. IT'S FREE. CLICK HERE



FRESH

ON THE PODCAST


By Dr. Whitney December 17, 2025
About the Episode: In this episode, Dr. Whitney sits down with Dr. Jay Gargus and Dave Justus from NeuroQure to discuss the power of early clarity when it comes to autism detection and why earlier intervention can fundamentally change outcomes for childre n and families. Dr. Gargus explains the science behind early behavioral therapies and why their impact goes far beyond short-term skill-building. Research shows that early, evidence-based interventions can lead to measurable, lifelong improvements in IQ, so cial skills, independence, and educational placement, often determining whether a child can thrive in mainstream education or requires ongoing specialized support. The conversation also tackles a critical and often overlooked issue: access. Dave Justus shares the personal motivation behind NeuroQure’s work and explains why the test is being launched at cost, with installment plans and employer subsidies, while the team works toward insurance coverage. The goal is to prevent families from losing precious years waiting for answers. Together, they emphasize a hopeful message for parents: families don’t need to wait for a future “silver bullet.” We already have therapies that work and getting kids connected to them earlier can change the course of a lifetime. In this episode, we discuss: Why early autism detection leads to lifelong changes—not just short-term gains What a 17-point IQ difference actually means for education, independence, and quality of life How early intervention can shift developmental trajectories as early as 6 months The science and validation behind current autism therapies Why NeuroQure is pricing testing at cost while pursuing insurance coverage How early clarity can reduce long-term strain on families, schools, and healthcare systems This episode is a powerful reminder that timing matters and that early access to answers can make an extraordinary difference for children and the families who love them. About Our Guest: Dr. Jay Gargus, MD, PhD is a physician-scientist and nationally recognized expert in neurodevelopmental disorders, with decades of experience researching the biological underpinnings of autism. His work has focused on translating well-established science into meaningful, real-world interventions that can improve lifelong outcomes for children. Dr. Gargus emphasizes that early, evidence-based therapies are already available—and that connecting families to them sooner can fundamentally change developmental trajectories. Dave Justus is a parent and the founder of NeuroQure, whose work is driven by personal experience navigating delayed autism diagnosis and intervention. Motivated by the belief that early clarity can spare families years of uncertainty, Dave is focused on expanding access to early testing through cost-based pricing and ongoing efforts to secure insurance coverage. His mission is simple but powerful: ensure families don’t have to wait for answers that could change everything. Want to Start Raising Body-Confident Kids Today? 📘 Order the Book Order your copy of My One-of-a-Kind Body 👉 www.raisingbodyconfidentkids.com/books 🎁 Claim Your Free Bonus When you order on our site, you’ll also get access to a FREE video mini-course with five bite-sized lessons for parents. In just 25 minutes, you’ll walk away with: Simple, script-style ways to respond when your kid says, “I hate my thighs” How to talk about health without weight talk What to do when your own inner critic shows up How to interrupt diet culture at home The first step to raising a body-confident kid, even if you didn’t grow up as one 📩 Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.
By Dr. Whitney November 13, 2025
Stop being so busy, and start being more present.