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
This program is general education and exercise guidance. It isn't a substitute for an individualized evaluation, and buying it doesn't create a patient relationship with Stella Maris Physical Therapy.
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
$199 one-time purchase
- Check out securely. Payment is handled by a trusted payment processor. 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.
- Start week 1. Follow along at your own pace, and email Sarah with any questions.
Check the box above to continue.
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.
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.