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Image of mom running above Postpartum Recovery Timeline Logo with print below reading First Year Postpartum Recovery Guide

First Year Overview Guide (Full Version)

This guide makes navigating many of our best postpartum recovery resources simple and easy. You can purchase our Full First Year Overview Guide at Dr. Alex's Vibrant Thinkific Page. It goes over what to do and when to do it for each phase of recovery. Includes healing timelines, exercise instructions, tips for common struggles and more.

From Dr. Kristina

5 Exercises for the Fourth Trimester

Our expertly crafted guide brings you five amazing exercises that will help you recover, strengthen, and cherish this beautiful phase.

Exercise after C-section Guide and Planner

As you embark on your post-C-Section journey, we're here to support you every step of the way. Our exercise guide is tailored to help you recover, rebuild your strength, and reclaim your active lifestyle.

Postpartum Recovery After Vaginal Birth

The first six weeks after giving birth are known as the postpartum period. This period of time is important for both you and baby. While everyone’s experience is different, there are some key similarities that we'll cover in this guide. If you have questions of "Is this normal?" or "What do I do when?," this guide is for you!

Free Guides

Flyer with Timeline covered by text that reads Free Ready to Run Guide

Ready to Run Guide

Are you Ready to Run? Sign up and get this simple guide to get you back to running with: ideal timeline, self-tests, exercises to help you succeed, and running tips just for moms.

Products We Love

Graphic with pictures of Expecting and Empowered App on a Phone as well as Discount Code PRT

$5 - $20 Off Guided Workouts

Kristina used the Expecting and Empowered App and the mamas we have talked to rave about these guided workouts.

2 Moms wearing postpartum recovery leggings and shorts from SRC Recovery with Text reading Fast Track Your Recovery

10 % Off SRC Recovery Compression Wear

Alex wore these daily at the end of pregnancy. These were the most supportive product she tried for vericose veins, pelvic pain, and pressure. Discount code applies to select items.


Product Image with title Active Labor and text below that reads 'Childbirth Prep Class Learn how to ease birth with movement and hands-on support from your partner'. Image below of pregnant mother holding her belly and logo for Vibrant Physical Therapy and Wellness in bottom right corner.

Childbirth Prep Class

Learn how to ease birth with movement and hands-on support from your partner. This <2 hour course was created for busy moms by Dr. Alex, DPT from PRT.

pregnant mom leaning over birth ball on hospital bed with Title text below that reads Prepare for Birth

Prepare your Pelvic Floor for Labor and Birth

Prepare your body for birth. These 5 things can help prepare not only you but your pelvic floor for labor and for birthing your baby! This was created by Dr. Kristina, DPT from PRT.

Pelvic Floor & Core

The Pelvic Floor and Core Program for Pregnancy by Dr. Kristina from PRT will help you strengthen your core and pelvic floor to minimize things from leakage to pelvic pain to back pain during pregnancy.


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Right now, when you sign up, you will get your First Year Guide. We will send your Month-By-Month Guide every month starting in August. You will also get updates as we launch new content, products, events, and more.

    *Note: We provide information on postpartum recovery not healthcare advice. We encourage you to discuss any content with your healthcare provider – we value their role in your recovery and this site is not a replacement for healthcare services like obstetricians, gynecologists, midwives, primary care providers, physical and occupational therapists, and mental health providers. See our Terms & Disclaimer and our Resources for more information.