Postpartum Redefined
Regain stability, mobility, and confidence. The Fourth Trimester was designed with the busy mom in mind. This 6-week program is focused on helping women regain strength in a safe and segmental fashion. We understand the need to look at the body holistically, so we have also included education, mental health mantras, and podcast recommendations to support your mind, body and spirit.
What you gain...
Guided exercises designed specifically to regain stability and mobility after birth
Weekly education videos regarding the spine, pelvic floor, anatomy and safe functional movement
Breathwork progressions
Uplifting Weekly mantras and podcasts
Focused core and pelvic floor education + physical therapy
Safe training + physical therapy for any diastasis recti present
Stretching protocols
Knowledge necessary to have the best postpartum experience you can!
Why this program?
In this 6-week program, we not only progressively build strength & stability in a safe manner, but we dive deep into the why. Knowledge is power, the more you know about your own body, the more you’re in control of your health and well-being. Learning the why behind the program not only clarifies the necessity of postpartum rehab but also answers a lot of long-held questions or worries about your body. This program includes detailed videos, leading you through the exercises - rather than just pictures with descriptions. Understanding form breakdown will help you gain confidence with movement in everyday life. Improved movement patterns will transfer to harder and more complicated exercise program goals.
Meet the Doctor
Dr. Shanele Lundahl, DC, MS
Hello! My name is Shanele Lundahl and I’m a Doctor of Chiropractic. I graduated with a Bachelor’s in Human Biology in 2011, continuing my education by entering the Doctorate’s and then eventually Master’s programs of Logan University. After graduating in 2014 as a Chiropractor, I moved down to S Florida to finish my Master’s internship - finally graduating in 2015 with a Master’s in Sport’s Science & Rehab.
My passion for helping women during the prenatal & postpartum periods came during my time in my doctorate program. I was blessed to work with a female doctor who’d centered her practice around pregnant & postpartum women. I learned so much beyond lectures provided in school.
It was then that I began to see how under-served and forgotten women are when it comes to great healthcare, during all the phases of life. Now it’s my mission to fill that void in women’s healthcare, to educate and teach others how important this work is.
$400
An Investment in Yourself
The Fourth Trimester Project is, in our opinion, a form of self-love. We have spent months putting this program together with meticulous thought on the exercise choices, the educational videos, the muscle anatomy, the weekly mantras, and podcast selections. While this program may be more than traditional postpartum programs you see on the market, the increased price point is in large part due to the education that should serve you well beyond your postpartum period. It’s more than just movement. It’s learning how to move safely and in ways that should help prevent injury throughout your life and give you confidence in your movement knowledge.
An investment in your health and body, is the absolute best kind of investment you can make - hands down.
FAQs
If I wasn’t super fit before pregnancy, can I still do this program?
Absolutely! This would actually be the perfect place for you to begin focusing on your foundational strength & stability work. Cultivating good movement patterns, core engagement, and belly breathing to help keep you safe during training. Gain confidence in working out that you've never had before!
How many weeks after giving birth should I start the program?
This depends on whether you had either a vaginal or cesarean birth. Usually with vaginal birth, if there is not moderate-to-severe tearing, you should be able to begin around the 6-week mark.
For cesarean, you'll want to monitor how you feel but a more comfortable starting mark might be around the 8-week mark. Have grace for yourself during the healing period, take as long as you need.
The program is designed to be very safe and stability-focused in the first couple of weeks, with the risk for injury being very low.
What if I never did any postpartum rehab or my PP period was a while ago?
Then this program is still made for you! No matter how long it’s been since your birth if you haven’t addressed the stability changes that occurred during the prenatal & postpartum periods. Compensation patterns develop during periods of pain or instability and remain with you until you address them. Incontinence, sciatica, chronic pain and/or any pelvic pain are never normal symptoms to be experiencing beyond this period.
Can I do this program at home?
Yes! This program is designed to be viewed anywhere, even on phones or tablets. Do this program from home or take us to the place you train!
Do I need a lot of equipment?
No. An exercise/yoga mat, resistance bands, and a yoga block are about the only necessary items. All exercises can be done with just bodyweight!
Is there an enrollment period?
We'll be launching the 6-week program for purchase Friday, April 2nd, 2021. We'll be sending out the first wave of emails by Sunday, April 11th, 2021 so that we're ready to begin working out Monday, April 12, 2021. Feel free to join in at any time during the process or wait to do it on your own when you’re ready!
What is the cost?
The cost for this 6-week program is $400.