Your postpartum healing questions end here.
Everything you need to know for your recovering body in one safe space.
Join 10K+ women healed with the RYC® Method
What’s happening in your body may be feeling a little overwhelming right now.
That’s totally normal.
Your body has just been through a pretty significant physical challenge (no matter if this is baby #1 or #5,6,7).
Often, women don’t talk to other women about the changes they experience in their bodies after a baby so you might be feeling blindsided by some symptoms or a diagnosis. And even if you did know this was possible, having it actually happen to you is a completely different thing.
But you’ve found yourself in just the right place. We work with this every day.
We have spent 20+ years working with exactly what you’re going through right now.
So, we’ve got the answers to your questions, and more than that, we’ve got a place where nothing you could experience or say would shock us.
So… on to what’s happening in your body.
As women our symptoms are as unique as our personalities.
Postpartum recovery can look a whole lot of ways for a whole lot of women.
You may be experiencing one or more of these symptoms:
Painful sex
Back pain
SIJ/SPD pain
Sneeze pee
Struggling to run or move freely without leaks
Pain or discomfort in your vagina, rectum or abdomen when having a bowel movement
Feeling like there’s an ‘air bubble’ in your vagina
Feeling like there’s a tampon stuck or falling out
A bulge in your belly you can’t seem to shift
A belly that feels swollen
Bloating (especially in the center of your belly)
Gaping in the center of your belly
None of these are cause for panic. All of them are very common and TOTALLY normal… it’s actually just your body recalibrating from being stretched to new limits.
Healing is something your body is totally capable of and there are definitely things you can do to support your postpartum recovery. You’ll probably need to adjust to your body’s timeline a bit though.
If you’ve already got a diagnosis of one of one of the following, we have a rich resource center for each, so do check those out.
If postpartum pelvic floor pain is your main concern, you canread more about that here.
And if you aren’t quite sure if you have a prolapse but are worried you might have some sort of postpartum prolapse, there’s somehelpful information here too.
When you’re postpartum, it’s not just your pelvic floor that’s under pressure.
You’re also responsible for a whole new human right now. You’re trying to do the best job you can with that, and you’re likely feeling this added pressure from within and all around you to “bounce back.”
“Bounce back” to your pre-baby body. “Bounce back” to your pre-baby weight. “Bounce back” to being able to workout as much as you want. AND also be the perfect mum, wife, girlfriend, daughter, aunt, everything.
It’s overwhelming and it’s not kind, supportive or honoring to your body and what it’s been through.
We don’t encourage women who come to us to even think about working on strengthening their core and pelvic floor with our program until at least 8 weeks postpartum. There are more gentle movements you can do before that (in a program like BRM®) but NOTHING like what you might be feeling you want to in order to “bounce back.”
You are healing right now
Our bodies are incredibly adaptive and ever-changing. And they heal. They respond to stimulus, load, habits, movement patterns and yes, even stress. So take a deep breath and steady yourself for this healing journey.
We’re often asked, “What can I do to help my body heal postpartum?” Our first answer is, “Rest! Stay hydrated! Eat to support your healing, and then some more rest. For the first 8 weeks only very gentle exercise, like in Body Ready Postpartum.”
Once that time’s up and your body’s had a minute to adjust, you should be sure to step slowly back into being active. Many women who come to us do so wishing they’d started out more slowly to begin with and saved themselves time and re-injury in the long run.
If you’re looking for postpartum exercises you can find some safe options here.
There’s also some yoga that’s safe to do postpartum. Just be mindful of what your body’s gone through and make informed choices about which poses to include. You can find a helpful resource about postpartum yoga here.
There’s no need for despair
(no matter what you’re experiencing in your body right now)
This is not how it’s going to be forever. With the right support, and some simple daily exercises, you can slowly regain your full body function.
So, how do you heal your postpartum body?
You may choose to go for postpartum physical therapy and/or you may choose to follow proven steps with the right guidance at home. Here are some steps that have worked beautifully with the thousands of women we’ve worked with.
First be kind enough to your body to prioritize rest, and ensure you have clearance from a medical professional before you consider working out.
Next, it’s helpful to realize that some patterns may be getting in the way of the healing we’re hoping for.
Excess pressure, pushing too hard too fast, movement patterns, posture habits and stiffness in certain areas can all contribute to postpartum symptoms.
With this understanding, you need to start building awareness of how you’re moving (and become more patient with your body).
Then you can add simple techniques to begin reducing excess pressure and engage your core.
Next you can take concrete steps to repattern your movement and posture to support your healing body.
After that it’s time to work on becoming more mobile and functional in your core and pelvic floor.
You can do all of this with carefully chosen and sequenced exercises that take you through each of the steps in this specific order.
Every woman’s body is different.
But the truth is, when you follow these steps, you can get back to being as confident and comfortable moving as you were before (or even MORE than before). You can get back to trusting your body and feeling prideful and confident.
There IS a method…
that’s carefully curated to help you heal your postpartum body, long term.
This method will guide you to build a respectful and responsive relationship with your body by carefully following the steps outlined above.
Introducing…
Restore Your Core® – the proven method for regaining your strength and confidence, long-term.
RYC® is carefully designed to give you everything you need to safely do YOUR part in your healing process.
Your true healing happens in the small choices you make every day about how you move.
Why RYC® is the best postpartum recovery program
RYC® uses the CARE model to guide your healing
Core confidence:
Regain your confidence to move, exercise and return to what you love. No fear mongering. No dogmas. No judgment. Just a clear path to healing.
Awareness:
The best way to change patterns is to become aware of them. RYC® helps you learn about your patterns and habits, increasing your awareness both on and off the mat.
Responsive:
To optimize your movements and activities, you need to first ensure your core and pelvic floor are responsive and functional. RYC® uses dynamic whole-body core stability workouts to accomplish this.
Empowerment:
Feel empowered with tools to be confident, aware of your body, and to move on to activities more complex without fear.
No more feeling lost, confused and in the dark about your injury and what it takes to heal.
Find Out MorePostpartum healing with RYC® looks like:
Sophie P.
“I’ve been a part of the RYC® community for several years now. I came with some desperation having developed a large diastasis recti and also a rectocele prolapse after the birth of my 2nd child. I can honestly say that RYC® has given me so much in terms of knowledge and confidence but above all hope. It offers no quick fixes but it has become a way of life. I may not be able to do exactly what I did exercise wise before I had children but I am strong and my symptoms are manageable!”
With RYC® you can…
move effortlessly without worry.
lift your kids.
have fewer aches and pains.
workout harder with more intensity.
move without fear.
listen to your body and respond.
embrace full body healing.
You can feel strong, confident and capable again with RYC®
RYC® has helped thousands of women find postpartum healing… We’d love to help you too.
AS SEEN IN:
Lauren Ohayon
Founder and program developer RYC®
“Lauren Ohayon, whenever you say thank you at the end of your videos, I say thank you back, but you can't hear me. So, Thank you Lauren!!”
Hanna Sandvig
Choose your track
Lifetime accessRYC® Essentials
BEST FOR
Experienced movers who don't need pacing or accountability.
12-week calendar provided — follow manually
Navigate without daily reminders or built-in structure
Some modifications available, but not delivered as a separate path or as comprehensive
MOST POPULAR
RYC® Guided
BEST FOR
Anyone who wants structure, motivation, and a clear path to consistency.
2x more likely to complete the full 12 weeks and feel lasting relief
No decision fatigue — just press play and go
More workout options
Includes full Supported Path: chair + scaled modifications
Based on 10,000+ successful healing journeys
Tracks your progress and unlocks each phase to keep you focused
RYC® Guided+
BEST FOR
Those who want personalized support from a certified RYC® Coach.
Includes everything in Guided
2 private sessions with your certified RYC® Coach (intro + checkin)
Option to add sessions as needed
What’s inside?
Included
Limited or manual
Not included
| Feature | RYC® EssentialsEssentials | MOST POPULAR RYC® GuidedGuided | RYC® Guided+Guided+ |
|---|---|---|---|
| Full 12-week workout plan | Included | Included | Included |
| Full access to all education & tutorials | Included | Included | Included |
| Supported Path (chair + scaled) | Some mods, not a separate track | Included in full | Included in full |
| Workout categories | 4 | 5+ alternate tracks | 5+ alternate tracks |
| Extra support videos (nervous system, etc.) | 12 | 30+ | 30+ |
| Accountability + progress tracking | Journal only | Tracks & unlocks | Tracks & unlocks |
| Priority help & support | 48hr support | 24hr email response | 24hr email response |
| Auto-delivered schedule | Manual calendar only | Auto-delivered, progressive | Auto-delivered, progressive |
| 1:1 coaching sessions | Not included | Not included | 2 x 1-hr sessions |
Choose the track that suits your needs
Why most choose RYC® Guided
Most members who choose Guided finish strong.
94% of Guided users said the structure kept them consistent.
Guided users are 2x more likely to finish all 12 weeks.
RYC® Essentials
BEST FOR
Experienced movers who don't need pacing or accountability.
MOST POPULAR
RYC® Guided
BEST FOR
Anyone who wants structure, motivation, and a clear path to consistency.
RYC® Guided+
BEST FOR
Those who want personalized support from a certified RYC® Coach.
Got Questions
During the postpartum period, it is common to experience a pelvic organ prolapse. The tissues and muscle structures that support your pelvic floor may have been weakened over the course of your pregnancy and during delivery. The weakness in the pelvic region can cause some of your pelvic organs (bladder, bowel, uterus) to slip into the vaginal canal or rectal walls.
Yet, though it is common for women to experience a prolapse post-pregnancy/childbirth, pelvic floor therapy can help improve the condition. In many cases, the initial presentation of prolapse can resolve on its own as you continue to heal – yet, there can still be complications in the future. Some of the most common types of pelvic organ prolapse post-childbirth include: Uterine prolapse –uterine prolapse involves prolapse of the cervix and uterus down into the vaginal canal. Bladder prolapse (cystocele) -involves a prolapsed bladder into the front wall of the vaginal canal Bowel prolapse (rectocele) is the prolapse of the rectum into the back wall of the vaginal canal. In some cases, these prolapses may coexist. For example, you may experience both a uterine prolapse and bladder prolapse simultaneously.
Get started healing today!
Still got questions?
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Reach out to us here and we’ll get back to you
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3 Steps to Postpartum Fitness
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