Laura Lindahl is the host of the Strong After Birth podcast, a certified pre- and postnatal coach, mom, and founder of True Strength Collective—a faith-rooted fitness business that helps postpartum women rebuild core strength, gain muscle, and find a grace-rooted love for their bodies. She equips moms to train confidently after birth, lift without fear, and create sustainable movement rhythms that support both their physical and spiritual health so they can have an empowered motherhood.
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Prehab vs. Rehab in Postpartum: Laura clarified the concept of "prehab" in the postpartum context, emphasizing preparation to prevent pain and weakness rather than reacting to existing issues. Brooke Harmer shared her positive experience with preemptive pelvic floor physical therapy during pregnancy, highlighting its benefits for her postpartum recovery.
Benefits of Strength Training During Pregnancy for the Baby: Laura emphasized that strength training during pregnancy, when done correctly with progressive overload and consistency, offers benefits for the baby, such as better brain development due to increased placental blood flow and a higher potential for muscle mass growth . Brooke Harmer acknowledged these benefits.
Impact of Prenatal Exercise on Postpartum Recovery: Laura stated that women who strength train during pregnancy tend to have a faster postpartum recovery, including shorter bleeding duration, increased aerobic capacity, and more retained muscle mass. She also noted that prenatal strength training can contribute to better metabolic health and bone mineral density postpartum. Brooke Harmer and Laura Laviolette agreed that while prenatal exercise is beneficial, it does not guarantee a pain-free or easy postpartum recovery but rather makes it more manageable.
Influence of Birth Experience on Postpartum Recovery: Laura highlighted that the type of birth (vaginal vs. C-section) significantly impacts the recovery timeline and experience. She detailed the different physical traumas associated with each type of delivery, particularly the stretching or cutting of fascia in a C-section, which can affect core strength recovery. Laura Laviolette pointed out that the general six-week guideline often doesn't account for these different birth experiences.
Challenging the Six-Week Postpartum Recovery Timeline Brooke shared information comparing postpartum recovery timelines to those of other physical injuries, noting that postpartum recovery often seems underestimated. She and Laura Laviolette discussed that the six-week medical check-up primarily assesses immediate health risks rather than full recovery.
Physiological Changes During the First Six Weeks Postpartum: Laura described various physiological changes occurring in the body during the initial six weeks postpartum, including hormonal shifts related to milk production (prolactin and relaxin), potential emotional fluctuations, and biomechanical stressors from caring for a newborn . She also highlighted the impact of disrupted sleep on hormones, motivation, and hunger signals. Brooke Harmer acknowledged the overwhelming nature of these changes.
Rethinking the Recommendation for Six Weeks of Rest: Brooke questioned the traditional advice of complete rest for the first six weeks. Laura Laviolette suggested that while simple, this approach might not be easier in the long run, as it can lead to the development of sedentary habits and neglecting self-care . She argued that small amounts of daily exercise and stretching can improve many of the physical and emotional challenges of early postpartum .
Recommended Movements for Early Postpartum: Laura discussed how the "555 rule" (five days in bed, five days on bed, five days near bed) can still incorporate gentle exercises like core connection breathing and mobility work. She outlined a three-phase approach to postpartum rehabilitation: restoring core connection (weeks 2-8), rebuilding strength (weeks 8-16+), and reintegration into more advanced exercises (3 months+) .
Phase One of Postpartum Exercise: Restoring Core Connection: Laura detailed the first phase of recovery, which focuses on re-establishing the mind-body connection with the core through the "core connection breath". She mentioned a free resource, the "3-day core restore," to help with this, including self-assessment for diastasis recti.
Progressing Through Postpartum Exercise Phases: Laura explained the progression from restoring core connection to rebuilding strength with exercises in quadruped, half-kneeling, and tall-kneeling positions, gradually incorporating bodyweight movements like squats and lunges . She emphasized maintaining the core connection breath throughout these movements. Laura Laviolette highlighted the American College of Gynecologists' updated statement acknowledging women's intuition regarding when they feel ready to exercise postpartum. She noted the benefits of gentle movement, such as improved sleep.
Specific Exercise Recommendations and Program Information: Brooke and Laura discussed examples of early postpartum exercises like stretching, bodyweight squats to a chair, and single-leg lunges. Laura Laviolette reiterated the importance of starting with the core connection breath to prevent pelvic floor issues. She described a continuum of exercises progressing from supine to standing positions . Laura Laviolette mentioned her "Postpartum Revival" program for personalized, high-touch support in the early months.
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