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The Fourth Trimester: A 6-week home exercise program for postpartum mothers

Pregnancy & Postpartum Care: The Fourth Trimester

Pregnancy is one of the most special times in a woman's life and her body will undergo one of the most transformational changes she will ever experience. Making sure the body continues to move well and feel well is critical in this period.

Chiropractic treatment has been shown to make for easier pregnancy, birth and recovery. It's easy to see how through all these body changes that you may require some maintenance to remain comfortable. However, one time period that is often overlooked is during the postpartum period, or the time following after the baby has been born.

During the postpartum period, mom has her hands full after undergoing another complete physical transformation and the responsibility of caring for a newborn baby. So how can she make sure she's taking care of herself? Well, let me introduce you to something that will make things so much easier: The Fourth Trimester.

The Fourth Trimester

This is a 6-week program designed for busy moms to recover from pregnancy, that you can begin right away after birth. This program was designed by Dr. Katie Usher, DPT, a pelvic floor physical therapist, and Dr. Shanele Lundahl, DC, MS, a chiropractor with expertise in pregnancy and postpartum. She also happens to be my wife.

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.

Dr. Katie Usher, DPT
Dr. Katie Usher, DPT
Dr. Shanele Lundahl, DC, MS
Dr. Shanele Lundahl, DC, MS

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. 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.

Program Contains:

  • Guided exercises designed specifically to regain stability and mobility after birth

  • Weekly education videos regarding the spine, pelvic floor, anatomy and safe functional movement

  • Breath-work progressions

  • Uplifting Weekly mantras and podcasts

  • Focused core and pelvic floor education

  • Stretching protocols

  • Weekly Q&A with Dr. Katie or Dr. Shanele via Instagram stories, or highlights if you miss the original posting

Learn More About The Fourth Trimester