Rise Early Postpartum Recovery Guide
Early Postpartum Pelvic Floor Recovery Guide
A step-by-step roadmap for healing your body in the first 6 weeks after birth.
This 50+ page evidence-based guide gives you a clear, gentle plan for the first six weeks postpartum so you can support healing, reconnect with your core and pelvic floor, and feel more confident in your recovery.
Created with pelvic health principles, this guide walks you through exactly what to focus on each week after birth — with exercises, education, and check-ins so you can progress safely.
What You’ll Get
• 50+ page digital recovery guide
• Pelvic floor and core exercises with photos
• Week-by-week postpartum roadmap
• Education to understand your recovery
• Reflection prompts and progression checkpoints
Instant digital download.
Inside the Guide
A complete roadmap for the early postpartum phase
✔ Week-by-week recovery guidance for the first 6 weeks postpartum Know what to prioritize each stage of healing.
✔ Pelvic floor and core exercisesEach movement includes photos, clear instructions, and the purpose behind the exercise so you understand why you're doing it.
✔ Progression checkpoints
Simple check-ins to help you decide when your body is ready to move forward.
✔ Evidence-based education
Learn what is happening in your body so you can support recovery with confidence.
✔ Reflection prompts
Gentle prompts to help you reconnect with your body and notice progress.
✔ Early postpartum healing guidance including:
Perineal care
Diastasis recti (DRA)
Bowel care and strategies to reduce pelvic floor strain
This Guide Is Perfect For You If
• You want clear guidance on what to do during the first 6 weeks postpartum
• You want to support pelvic floor and core healing safely
• You prefer simple, realistic exercises that fit into life with a newborn
• You want evidence-based information without the overwhelm
Why Early Postpartum Recovery Matters
The first six weeks after birth are not about “bouncing back.”
They’re about creating the foundation for long-term pelvic floor health, core strength, and return to movement.
Small daily habits during this window can help support healing and set your body up for a stronger recovery months and years down the road.
Reviews
As a competitive collegiate athlete, I thought I knew everything there was to know about recovery/ working out. However, after having my first child, I felt so lost and didn’t even know where to start. This guide was amazing. In the early postpartum days, I didn’t have to scramble to figure out what to do, it told me exactly what I needed to help my body recover.
The program was thoughtful, clear, and easy to follow. The program isn’t time consuming but I felt like I was taking care of my body.
I wish I had this for my first pregnancy!
every page of this is so helpful even on my third pregnancy!
This guide would be so insightful and helpful for your first pregnancy & postpartum, but still worth every penny on your next!
It’s so clear & organized it makes it very easy to follow- also not too time consuming to add into any routine!
Such a needed program! Super excited to continue!