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4th Trimester

Wait… there’s a fourth trimester?! There sure is and I highly recommend learning about it DURING your pregnancy versus waiting until after your baby has arrived. The fourth trimester includes the 12 weeks after giving birth to your precious little one.

Exercise Guidelines

  • Focus on resting and gentle posture and mobility the first 1-2 weeks

  • Start short, daily 5-10 minute walks around week 2

  • Introduce squats, lunges and bridging in line with daily movements around week 2


To-Do List

✔️Work on 360° breathing and gentle movement

✔️Once your incision is healed, start working on scar mobility

✔️Continue taking prenatal and staying hydrated

✔️Enjoy this special time with your little one

✔️Prioritize healing and taking care of yourself


3 of Our Favorite Exercises for 4th Trimester

  • Countertop breathing on elbows

  • Thoracic extension over foam roller with pectoral stretch

  • Hip flexor stretch


Need More Guidance?

We help women move through all stages of life. We help women who want to stay active, fit, healthy and mobile without medications, injections, imaging or surgery. All sessions are one-on-one, personalized, and holistic to help you feel your best. We want to help you feel good and well balanced.


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