Postpartum Rehab Program

Begin your Postpartum Journey with Confidence!

This 8-week Postpartum Rehab program will help to take the guesswork out of your postpartum recovery, get you feeling confident in your pelvic floor, and answer your questions along the way.

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Program Details

Description

If you are recently postpartum, congratulations! This program will challenge your pelvic floor muscles, dive into breath work, core strength and hip strength to get you slowly back into your movement & wellness routine. Get ready to move your body, feel strong, be challenged, and sneak in a sweat during that oh so precious nap time.

Pelvic floor physical therapy is appropriate at any period of your postpartum journey and we are excited to have you here! If you are not acutely postpartum, this is also a great program for you! Please get clearance to exercise from your OB GYN prior to beginning this program. This typically happens at your 6 week post delivery appointment. Let’s go!

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
3x/week

Category
Rehab : Recover from injury and get out of pain

Program Schedule

Week 1

This week is all about reconnecting with your pelvic floor, your breath, and your core. We’ll discuss the importance of the pelvic floor and assess where your strength and control are at this time. Then we’ll introduce some upper body strengthening with a hands and knees shoulder exercise!

Week one we assessed the strength of the pelvic floor. In week two, we are going to look at single-leg strength and stability with some key assessments. Additionally, we are going to introduce some pelvic floor relaxation exercises.

Time to ramp things up when it comes to strength! Grab those resistance bands as you are going to see some added resistance this week. We love a good full-body workout!

Last week, we ramped things up in the strength and mobility department. In week 4 we are going to ramp up the complexity of exercises by bringing the body more upright! You’re really going to get after some squats with appropriate pelvic floor work!

In this week, you can expect to tackle more single leg strength work. You’re going to see increased challenge in core exercises and increased complexity of full body strengthening as you prep for jumps and impact in the upcoming weeks.

This week is a big core week! Let’s test out all of the hard work that you have been putting in by giving your core a solid workout. Week 6 also brings an opportunity for you to assess how the pelvic floor tolerates an introduction of impact.

 Talk about a big week for single leg and double leg squats! Week 7 is going to see the addition of more weight into exercises. Get ready to pick up your dumbbells and kettlebells!

Week 8 brings together pelvic floor specific  lunges, kettlebell swings, jumps squats, and loads of single leg stability exercises. 

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Success Rate
0K+
Happy [P]rehabbers
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Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

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I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

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I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

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So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

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This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

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My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

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[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

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This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

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Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body

  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Frequently Asked Questions

Postpartnum [P]rehab Program

  • Anyone who is on the postpartum journey (newly or years/months out), post c-section, and/or diastasis recti. Please be sure that you have been cleared by your OB GYN prior to beginning the program!

  • Resistance band, Stability Ball, Large Ball, Yoga Block, Foam Roller. Weight (DB/KB), Step, Loop Band, Sliders, Pillow

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!

  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!

  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.

  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

  • Currently, the Prehab App is only offered in English. We aim to provide high-quality content, which includes professional tutorials and guided exercises. Expanding to other languages is something we may explore in the future only if we can maintain our level of content!

Pricing & Payment

  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.

  • If you currently have an FSA or HSA account and you are a US resident, you may be eligible for reimbursement for a Prehab App Membership.

    FSAs and HSAs are used to pay for common out of pocket healthcare and health & wellness expenses. As a general rule of thumb, qualifying expenses include the cost of treatment or prevention of disease.

    We’ve partnered with TrueMed to help you with the qualification process and obtain a letter of Medical necessity to provide to your FSA/HSA company to help ensure the Prehab App Membership is eligible for you!
    Check out the following links to get more information.

    How Does FSA/HSA eligibility for the Prehab app work
    How to submit the Prehab app for HSA/FSA reimbursement

  • At the moment, we do not accept prepaid Visa or Mastercard for continuous subscription purchases. However, depending on the specific prepaid card, we may be able to make an exception for your first purchase. Please reach out to our support team at support@theprehabguys.com with your situation, and we’ll be happy to look into it for you!

  • If you purchase a membership to the [P]rehab App, your membership is continuous and will be automatically renewed at the end of the applicable membership period, unless you cancel your membership before the end of the then-current membership period by contacting us or clicking here. If you cancel your membership, your account will automatically close at the end of your current billing period. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us.  We're happy to help. All sales are final

     

Improve athleticism & performance for a fraction of the cost of in-person PT