The Postpartum Return
A 12-week program to rebuild strength, support, and confidence after birth, so you can get back to lifting your kids, exercising, and living fully. Designed by Dr. Sarah Hall, PT, DPT, CSCS.
What's inside
The Postpartum Return is the same approach Sarah uses with patients in the clinic, organized into a week-by-week plan you can follow at home.
It looks at more than the pelvic floor on its own. Your feet, hips, pelvis, and ribcage all work together to support you, and the program trains how your whole body moves and absorbs load, rather than relying on endless kegels.
Each week builds on the last, starting with foundations and progressing toward the strength you need for daily life with a baby and a return to exercise.
Is it right for you right now?
This program is for women who are at least six weeks postpartum and have been cleared for exercise by their doctor or midwife.
Please see a provider first if you have:
- Heavy bleeding, or bleeding that increases with activity
- Pelvic, abdominal, or C-section scar pain that hasn't settled
- Heaviness, bulging, or dragging in the vagina
- Leaking you can't control, or trouble controlling bowels or gas
- Chest pain, shortness of breath, dizziness, or calf pain or swelling
An evaluation with Sarah is a great place to start. Book a visit.
A program, not a diagnosis
The PDF program is general education and exercise guidance. It isn't a substitute for an individualized evaluation, and buying the program on its own doesn't create a patient relationship with Stella Maris Physical Therapy.
Packages that include visits with Sarah are scheduled separately and include her usual intake and consent forms.
If something doesn't feel right during the program, stop that exercise and check in with your provider. If you'd like care tailored to you, Sarah can evaluate you in person first.
Start your 12 weeks
Follow the program on your own, or add visits with Sarah for guidance along the way.
Before you choose, please confirm:
Check the box to unlock the buy buttons.
Program only
$199
- The full 12-week PDF program
- Delivered to your inbox right away
- Available wherever you live
Check the box above the packages to continue.
Program + 2 check-ins
$299 Save $25
- The full 12-week PDF program
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with check-insCheck the box above the packages to continue.
Program + evaluation + 2 check-ins
$449 Save $50
- The full 12-week PDF program
- An in-person evaluation in Madisonville, Cincinnati
- Two 30-minute telehealth check-ins with Sarah
- Use your visits within 16 weeks
Telehealth for patients located in Ohio
Buy with evaluationCheck the box above the packages to continue.
How it works
- Check out securely. Payment is handled by Stripe. Your card details never touch this website.
- Get your PDF by email. The program arrives in your inbox within minutes. Check spam if you don't see it.
- Schedule your visits. If your package includes visits, Sarah will contact you within 2 business days to schedule them.
Good to know
Telehealth check-ins are available only to patients located in Ohio at the time of the visit. If you purchase a package with check-ins and aren't able to use them for this reason, contact us and we'll refund the difference to the program-only price.
Check-ins and evaluations must be used within 16 weeks of purchase; unused visits expire after that and aren't refundable. Because the program is a digital download delivered immediately, the program itself is non-refundable.
More programs on the way
Strong Through Pregnancy
Stay strong and comfortable as your body changes, and prepare for labor and recovery.
Coming soonRun Without Leaks
An 8-week program for runners who leak, built around how your whole body absorbs impact.
Coming soonWant to hear first?
Send a note and Sarah will let you know when new programs open.
Contact Sarah →Program questions
Do I need an evaluation first?
It isn't required, but it's recommended, especially if you have pain, leaking, heaviness, or any of the symptoms listed above. An evaluation lets Sarah tailor the program to you.
Who can choose a package with check-ins?
Sarah is licensed in Ohio, so telehealth check-ins are available only to patients who are located in Ohio during the visit. The in-person evaluation takes place in Madisonville, on the east side of Cincinnati. If you live outside Ohio, choose the program-only option.
What if I chose the wrong package?
Email [email protected] and Sarah will sort it out. If you bought check-ins but can't use them because you're outside Ohio, she'll refund the difference to the program-only price.
How do I receive the program?
Right after checkout, an email with your PDF arrives at the address you used to pay. If it doesn't show up within a few minutes, check your spam folder. If it hasn't arrived within 24 hours, email [email protected] and Sarah will send it directly.
Is this the right program if I had a C-section?
The program is written for vaginal and cesarean births. If your scar is still painful or you haven't been cleared to exercise, wait and check with your provider first.
Do I need equipment?
Most exercises use your body weight. A few use simple home equipment; the PDF lists what you'll need.
Prefer one-on-one care?
Book an evaluation and Sarah will build a plan around your body and your goals.