Prenatal Core Training
Prenatal Core Training is a 6-week online program that systematically and safely prepares internal core and pelvic floor muscles for the connection and coordination required for pregnancy, labor, delivery, and birth recovery.
This course is good for: Any expecting mother who is past her first trimester but still has at least 6 weeks left in her pregnancy. It is especially beneficial for pregnant women suffering from diastasis recti, back pain, pelvic pain and those with a history of a previous difficult delivery, C-section, or traumatic birth.
Access: You will have 8 weeks of access to this 6-week course.
How It Works
We have a thriving community of online clients from all over the world in our private member’s forum. You can use this to ask our therapists questions, get encouragement, or receive additional instruction. You are not on your own during this journey! And we don’t revoke access to the forum when your program ends – you can continue to ask questions as you continue your core strong journey.
We also offer eSessions (virtual appointments) if you need more 1-on-1 instruction.
We recognize that it can be hard to understand exactly how this online rehab thing works. Rest assured, our programs are based on research and functional anatomy. Each of our online programs is a direct reflection of what we do with clients in our clinic in Camas, WA. Because we spend so much time on education in how the body was designed to function, it is easy to translate this into a guided online program. Each week you have educational videos, instructional videos, exercise cards, charts, assessments, and a rehab plan. You’ll watch the videos, print your handouts, and then apply what you’ve learned throughout the week. We have even more information on how online rehab works here.
We also have extensive information on what to expect for each specific program. Find the program you are looking for in our store and then click “View Sample Videos and More” to learn about what that program offers.
Splinting is a valuable part of the rehab process, but it is not the whole program. It is possible to rehabilitate your core without a splint; however, we have seen many benefits of splinting alongside our rehab program. It can speed up the healing of diastasis recti, it provides sensory feedback to help you understand what your core muscles should feel like, it increases blood flow to the damaged tissue, and ultimately reinforces what we teach in our core rehabilitation program. See more FAQs about splinting here.
Our programs are rehab based, not fitness based. We spend a lot of time educating you on how your body is designed to function and how to address pain and dysfunction. Because all of our rehab “exercises” are functional, they are designed to seamlessly integrate into your daily habits. By the end of our program, these routines will be second nature to you. There is no real need to re-watch the program once you’ve intentionally made these changes in your lifestyle.
There are two extra weeks of access built into each program, but we also offer a 4-Week Extension for $39.
This is physical therapy and as such, clients need to be progressed at a certain pace to see results. The effectiveness of the program is due in part to the accountability and structure of the programs. Each piece builds on the previous training, allowing the body the ideal amount of time to build strength before taking on more.
If you know you will be traveling or something will prevent you from keeping up with your program, please contact us to discuss the option of manually pausing your program access. We don’t recommend starting and stopping rehab if you can help it because it can hinder your progress, but we understand life happens.
Remember: there are two extra weeks of access built into each program, but we also offer a 4-Week Extension for $39.
Splinting in Pregnancy
We don’t usually splint during the first trimester. It is the most beneficial during the second or third trimester when there are more demands on your body. Here are our general guidelines:
- We do recommend splinting when clients are suffering from pregnancy-related pain, such as abdominal pain, lower back pain, pubic bone pain, hip pain, SI joint instability, sciatica and more. The splint will provide the necessary support that your core craves to eliminate that pain.
- We recommend intermittent abdominal splinting late in the pregnancy as the baby gets heavy and your muscles need a break. The splint will provide the support you need to give you much-needed relief.
Keep in mind that splinting should always make you feel better, not worse. Never power through pain or ignore what your body is telling you. If you are ever feeling overheated, crampy, nauseous, or anything else, then take a break from the splint.
Pregnancy Related Questions
We recommend you start Prenatal Core Training during your second trimester after nausea has passed and you have a bit more energy. You’ll want at least six weeks before your due date to train your abdominals and pelvic floor for labor, delivery, and recovery. The more time you have, the stronger you will be.
However, if you just found us and don’t have six weeks, our Prenatal Crash Course would be more beneficial than nothing.
Refunds are not given for online programs. We stand behind the effectiveness of our programs, but as with all physical therapy, the effectiveness is in part determined by the client’s application and integration of the content provided in the programs.
Please see our full policy information here.