mamalates blog

7 Smart tips for your first postpartum run-When can I start running again after my baby is born? July 01 2014, 1 Comment

When can I start running postpartum? Maybe it's been a few weeks or a few months but you are now ready to attempt your first run after you've had your baby.

You were a big runner before the birth or maybe you weren't and your thinking "This is a great, quick way to get my exercise on, may help me sleep better and I can do it on my own time- PERFECT!"

Well, there are a few things to keep in mind before you go for that jog, exasperated sprint or marathon that will help you run more efficiently and recover more quickly. And, the best news of all? They all start with "S" so they will be easier for your postpartum brain to remember.

But, before we start with those, let's back up a bit.

First: Can you jump off a curb without any pelvic pain? Chiropractor Dr. Bryan of Clearwater Clinic advises to try this first. No pain? Then you are ready for action!

Secondly: Will you have 5 minutes sometime during your day to use your foam roller and lengthen your hamstrings/ stretch your hips?

If you answered yes to both then NOW you are ready for the 7 "S's"!


1) START without a baby jogger- your alignment is messed up enough as it is and baby joggers DO NOT help. Try running solo a few times before you add the jogger and added weight into the mix- especially if you are running hills.

2) STAND tall- keep your ribs lifted off your hips and your spine long- minimize the compression.

3) STABILIZE shoulders-- your shoulder girdle should be stable as you run. DO NOT recruit your neck muscles by allowing your shoulders to creep up to ears- slide 'em down!

4) STACK ribs- align your ribs on top of your pelvis and keep them there- don't lean forward or flare them! 

5) SUCK in gut- well, not really but it starts w/ S. Draw your belly in and recruit those core muscles  about 20% your entire run. This will keep you tall and save your back.

6) SAVE knees- use your hamstrings, inner thighs and booty as  much as possible. See how little you can use your quads and give your knees a break. Try pushing a little more though the heels.

7)  SHIFT weight- you are probably leaning too far forward w/ your upper body, especially if you are exhausted or your breasts are full of milk! Bring your weight back on your heels and run more upright.


At mamalates we know that all mamas have their own path to recovery- some mamas don't run and that is OK! In fact, there are so many articles about the amazing benefits of walking if that is fine for you but these same tips apply!

One other thing to remember: if you have a diastasis recti, you can wear your binder while running..This will help you maintain length and offer support.  But if you are 3-4  fingers or more separated, it is recommended to wait until the gap closes up to less than 21/2 before you lace up those Brooks!


"Don't fear moving forward, fear standing still."


Wendy Foster is a mom, business owner, pre/post fitness specialist and part time runner.


10 Tips for a Successful Mom + Baby Class June 12 2014, 0 Comments

 Are you thinking about attending your first mom + baby yoga, Pilates or other fitness class with your newborn? Maybe your baby is 6 months old and you are ready to try a class- just the two of you!

More and more gyms, yoga studios and birth centers are offering some type of movement class where you are welcome to bring your new baby, take time for yourself and get out of the house. This is a wonderful thing! Studies show that daily exercise can help combat postpartum depression and improve sleep.  At  Studio Mamalates we get concerned moms wondering: How does it work? What if they cry? What should I bring? Maybe you are starting a new type of fitness that you never tried before at a new facility and feel a little intimidated. It can be overwhelming!

I've put together a list covering common questions that I've received in the past 10 years of teaching classes and added some helpful tips to help you navigate, prepare and encourage you to get out with your little one and MOVE!

1)  When to start classes:

It's recommended by ACOG not to start exercise classes until 6 weeks postpartum.  But, that doesn't mean you can't STRETCH, get on a foam roller or have your abdominal's check for separation + start to reintroduce yourself to your abs. sooner. Find out how vigorous the class is, check with your doctor and you may be able to start at 3 weeks or earlier. There also may be a  birth recovery workshop or option for a private session that you can bring your baby to before you start the weekly classes. 


2)  Let the instructor know if you have special issues:

When you do begin, take a few minutes to check in with the teacher. Are you recovering from a  cesarean or an episiotomy? Do you  have specific pelvic floor or diastasis recti issues? Inform the instructor- she may have some special exercises or handouts especially for you.

 3) Breathe:

Your baby will cry during class and probably need a diaper change or feeding. It's O.K!

The race to get to class, new smells, mama hormones, a little anxiety... this is all normal when attending some of your first classes. Relax and know that you will get your system down and it will become easier and more familiar (for both of you) each time.

4)Bring whatever you need:

Ask if mats are available and if there is a charge. You may have brought your own mat to prenatal yoga but now that you have baby, diaper bag, car seat, etc, you may be able to lighten your load while keeping your mat at home. Feel free to bring a boppy or bouncy seat-especially if your baby has reflux and prefers to be upright. 

5)Exercising with baby:

The mamalates method is designed with the mama's needs in mind. Although usually about 30% of the class is structured for direct  interaction with baby, this class is for YOU. Find out a little more about the class format and if that feels comfortable to you. Even if you are not holding your baby or making constant eye contact throughout the entire class, your baby is watching you move, listening to your breath- maybe getting gently bounced on a ball by the instructor. All of these experiences have benefits  to your baby. Some  women may  choose to leave baby at home so they can really focus on the moves- ask if that is ok.

6) No Judgment!

Bottle feeding or breastfeeding? Cloth, disposable or gDiapers? Home birth, hospital birth or birth center,  we all have our own style and reasons. The class should be about replenishing, exerting and filling up and everyone should feel comfortable with their choices and welcome other's.

7) Instructor:

Does the instructor specialize in pre/post fitness? How long has she been teaching and does she have personal experience with birth recovery? Take a few minutes to find out- maybe visit her FB page to get a feel and it will ensure a better fit!

8)Toys/ mirrors/ stimulate:

Are there mirrors on the wall? A fan on the ceiling? Spiky balls to hold?  If so, snag the spot where your baby can appreciate these stimulating options and distractions- especially if they are a little older.

9) Swaddle:

Do not underestimate the power of the swaddle. You may not swaddle at home and are able to hold your baby all day. But, at an exercise class, wrap that baby tight, put the baby down while still making her feel cozy with the pressure of mamas arms and you will be able to sneak in a little more movement. You can learn more about different swaddle techniques at 7 Swaddles Sleep Solution and it may be just what they need to calm in a class with other babies and noises.

10) Resources:

Getting to an exercise class is just a piece of scheduling in a workout with baby. Take this opportunity to meet new moms, gather resources on local support groups like Baby Blues Connection or body workers that may be able to help you navigate tongue tie, latch issues or reflux. Go for tea or lunch after class with other moms- you may need to be the one to initiate it but you'd be pleasantly surprised at how many mama's appreciate the camaraderie of other women while caring for a little one.


Wendy Foster specializes in pre/ post fitness and is the  owner of the mamalates method for birth recovery.

She has been teaching mom + baby classes for over 10 years in Portland,OR.




May is for MAMA'S giveaway extravaganza May 03 2014, 0 Comments

We are so very excited it is May! The flowers are blooming, summer is around the corner and it is the month to celebrate Mother's.

We have some awesome mamalates products and other goodies to giveaway during this entire month.




Including: a mamalates birth recovery mom+ baby workout DVD, an essential Birth recovery kit, a postpartum abdominal binder for abdominal separation, a baby spa bath DVD from ABC Doula of Portland and MORE! 

One Mama said that the mamalates essential birth recovery kit  "Was the best gift I received at my baby shower!"



Another Mama has said the mamalates abdominal binder was "Hands down, much better than the binder I left the hospital with." 


So, to  participate in this amazing  giveaway:

1) Follow mamalates on Facebook

2) Comment and get involved with the facebook posts- we would love to hear your birth recovery story!

3) Share with your  sisters and other Mama friends

4) Check this blog frequently for giveaway annnounements

5) Have Fun!


The first giveaway will start next week so stay tuned!

Have a great weekend!


Welcome to the NEW pod + kin BLOG at mamalates! May 01 2014, 0 Comments

All things pre/post and kin related will be posted here because the physical piece is just one aspect of being pregnant and recovering from birth. Postpartum abdominal binding for separated abdominal's, cesarean recovery and pelvic floor dysfunction are our main focus at mamalates but we also strive to parent mindfully and efficiently. We love to talk to local Portland birth professionals, link to other parenting blogs + experts and share advice on getting babies to sleep, general parenting, toddler tantrums, raising boys/girls, kids in nature, montessori and education, sensory tips for little's and so much more! We hope you enjoy this content. And please, feel free to leave a note- we love to hear from you!


Wend Foster + Boy's

Founder of mamalates

Prenatal Fitness and Pregnancy Exercise Essentials October 05 2013, 0 Comments

Congratulations on your pregnancy! Hopefully, you are feeling good and will either continue to exercise throughout your pregnancy or start up a safe  exercise routine now that the morning sickness has passed.

In the past 9 years since I have started teaching my mamalates method, I have seen women enter into their pregnancies more fit and knowledgeable about the Do's and Dont's of mindful movement. They know that they shouldn't do crunches, but what SHOULD they be doing. One million Kegels a day? No!

When you are pregnant your goals should be: to stabilize, contain, load properly and above all, monitor your alignment.

In our prenatal Pilates based mamalates classes in Portland, we do just that.

We go over what a typical pregnancy posture usually looks like and make adjustments from there.

We talk about sliding the ribs back and placing the weight more on your heels than toes. We talk about the position that your body is in 9 hours a day, not just during class.

THEN we talk about mindful movement during pregnancy and choose the exercises carefully and with intention.

Your prenatal exercise and fitness routine should consist of these mamalates method essentials:

1) Maintaining a neutral or ideal alignment. Loading your skeletal system properly can help relieve back pain and increase the efficacy of your routine. Also, it encourages optimal fetal positioning for baby!

2) Walking/ squats: sideways, backwards, forwards, Uphill// downhill and on a variety of terrain. This is one of the best things you can do instead of kegels for your pelvic floor.

3) When stretching, stay in the 70% stretch zone. Because of the hormones that you produce during pregnancy, it is easy to over stretch.

4) Sit as little as possible. If you must sit, get a stability ball and sit on that.Get up and walk around throughout your day. Maybe place a wedge under your tush and hinge if you are seated at a computer for most of the day. Better yet, convert to a stand up work station during pregnancy. (I know this is not an exercise but it is still an essential.)

5) Side lying exercises during pregnancy are your friend as long as you are not over doing it. If lifting 2 legs gets to be too much, just lift one. Strengthening your obliques and your transverses is part of the core you want to focus on to contain and load properly.

For more information on the mamalates method visit or come check out a class at pod + kin in Portland.

  Wendy Foster is  a certified Pilates instructor, pre/post fitness specialist and birth recovery expert. She is the creator of the mamalates restorative birth recovery method. She is the mother of 2 boys, having had a c-section and a VBAC. She an outdoor enthusiast and currently obsessed with sensory processing disorder in infants and children and the lack of physical movement in our public schools. She can be reached at

In Response to Opting Out, Bouncing Back and Leaning In August 21 2013, 0 Comments

A birth recovery quick survival guide turned up to eleven



You know what I am talking about. All the hullabaloo between the Duchess and her postpartum belly bulge, the NY Times article “The Opt out Generation Wants Back in” and the Jezebel article “ Stop Acting Like Bouncing Back is Even Possible”, skyrocketing postpartum depression and c/section rates having babies later in life…. there is a lot of juice here for a topic that isn’t that unique: woman has baby, body falls to pieces, mom and baby are isolated, hormones are flying, mom is depleted, mom returns to work (or not) and decides this is what it must feel like to be new mom! Pants filled with pee, hearts filled with guilt, lack of libido, putting yourself last and burning it at both ends. Isn’t motherhood wonderful?

This guide is turned up to eleven because, well, ten just doesn’t cut it. A little louder, please.


1)      Expect that your healthcare provider will do nothing for YOU postpartum unless you end up missing a limb (that goes for you cesarean ladies out there as well.)

2)      Leave the hospital with: information on postpartum depression, a belly binder and a prescription for physical therapy- just to have in your back pocket.

3)      Expect to need granny panties, feel like a train just hit you and to pee or poop your pants- this may last for a couple of months.

4)      Don’t wait 6 weeks to exercise/ move. You can stretch your hamstrings, booty and do gentle movement as early as early as the first week. Go ahead, ask you healthcare provider. The more of you that ask, the more the doctors will feel that they need to have an acceptable answer. The longer you wait, the further you fall behind and as that baby gets heavier, you get weaker- not a good combo.

5)      DO NOT expect unlimited joy w/ your new, little bundle. It’s just Not. Going. To happen.

6)      Be a little selfish- do what you need to do so that you can be there for your family for the long haul. Practice “family based parenting” from the start as in “We take turns in this family getting our needs met little Joey.” Which brings me to…

7)      If you have a partner/ spouse, don’t expect them to be available for you or to be ridding the same replenished wave at the same time. You are tag teaming now which means that their cup will be full when your cup is empty and visa- versa. ( I like to fill mine up with a little wine now and then but that is a different story…)

8)      Expect all transitions to be very challenging for you and your children for the next 20 years and allow for extra time and find pauses within the transitions. Life is busy and little’s HATE to be hurried along. You can do this! It’s like the transition during labor, right? You did that?

9)      Don’t expect to resurface for 3-6 months postpartum- get your hormones checked when you do. Chances are your thyroid and cortisol levels are all messed up. Especially if you are over 40.

10)   If you are having trouble going back to work full time….wait for it….DEMAND PT or job share or, better yet, reinvent your work entirely. Do you really NEED to work at that same job? How much of your income will go towards childcare? Maybe by working PT you are able to make homemade food and eat out less. Doesn’t THAT save you some money? You can do this! After all, you got a BABY out of your BODY! I

11)   Once you get your groove back on, lean in ( a little to the left, preferably) and swirl things up. You are woman hear you roar and you have a new perspective, patience and power!


 Wendy Foster is  a certified Pilates instructor, pre/post fitness specialist and birth recovery expert. She is the creator of the mamalates restorative birth recovery method. She is the mother of 2 boys, having had a c-section and a VBAC. She an outdoor enthusiast and currently obsessed with sensory processing disorder in infants and children and the lack of physical movement in our public schools.

She can be contacted at


NY Times article:

Jezebel article:;

Transitions and the Birth of a Business August 09 2013, 0 Comments

Transitions and the birth of a business.

Phew! This website has been a few months in the making and we are finally ready to launch,  making a few minor tweaks as we wrap it up. Thank you to Elisabeth of invisible ink freelance  for  all your hard work and collaboration on this project.

Since my first son was born over 9 years ago, I have tackled a just a few big work projects and whether  a loooong labor or a short push, it always feels like giving birth all over again. 

First,There was the transition of a full time studio owner to full time mom/ part time studio owner (How is that going to happen?).

Once I resurfaced, there was the mom and baby postpartum workout DVD that we filmed in a weekend and then spent one year editing- now THAT felt like the birth of a child. The build up (production), sliding up and down the creative canal (the editing) then a big push out (designing and manufacturing) to wrapping up the little bundle in a birth recovery kit!

Then, between the juggling of raising kids, being available for my husband, finding time for exercise, friends and self-care, (oh, and teaching pre/post classes all over Portland and selling essential birth recovery products) it felt like lots of shorter labors with a couple of relatively easy pushes.

The next big birth was the mama makeover, a non-profit event that we created to support moms and raise awareness about the birth recovery process. Two years up until midnight, tweaking and refining.

Long transition. Hard labor. BIG baby.

Then the pause while still moving (what just happened?).


I was starting to get the hang of this "birth of a project thing" (or at least familiar with it!) and decided to get a little more intentional, realizing that pauses  and "rest days" were necessary as I was in "this parenting thing" for the long haul and my boys were my #1 priority.

Although opening up a movement studio in SE Portland would seem like another long labor/big baby I stuck with my intentions to create a space and welcome other birth professionals and experts to teach, mindful of not increasing my own class load.

Short transition. Small baby. Good sleeper.

Working with so many moms and hearing their stories, I realized there must be women all over the country (world?) with these same birth recovery needs that lacked all the amazing prenatal and postpartum classes and workshops that Portland offered. The birth recovery movement had begun locally, now we needed to get the word OUT. Solution? An online site that provides tips, tools and resources for women and their postpartum recovery- was born!

Easy conception."Average" transition. Short labor. Eight pound baby.


 Wendy Foster is  a certified Pilates instructor, pre/post fitness specialist and birth recovery expert. She is the creator of the mamalates restorative birth recovery method. She is the mother of 2 boys, having had a c-section and a VBAC. She an outdoor enthusiast and currently obsessed with sensory processing disorder in infants and children and the lack of physical movement in our public schools.

She can be contacted at


Do you have Diastasis? March 14 2013, 0 Comments

Diastasis recti is separation of the rectus abdominus (your “six pack!”). This happens at the linea alba (which is a fibrous band of connective tissue down middle of abdomen between the muscles) and can affect 2/3 of postpartum women.

You may been experiencing this and not even know it!


Diastasis is when the linea alba that runs vertical from your zyphoid process to your pubic bone splits. It can split the entire length or just an inch or 2. The separation is most comonly found around the belly button.


It can happen to anyone but most usually is caused by a big growth spurt during pregnancy. It is more commonly found in small frame women (no room for the baby to go except OUT front) and women who are extremely tight or fit around the core and then become pregnant. It may also be found in women who have undergone a cesarean.

Diastasis is also found in "gym rats" (men and women) who perform hundreds of abdominal crunches improperly.


Your rectus abdominus is a crucial part of your "inner corset." It helps protect your back, plays a big role in posture and alingment and contains your inner organs. If it is compromised, your body starts to overcompensate. Your back does the work your core should be doing. Your shoulders start engaging overtime as well and you can end up with neck discomfort. Having abdominal separation can actaully make you appear to be bloated or 5 lbs heavier than you are. Your abdominals become hard to "reel in" and separation can actally become worse. Problems may not manifest until 2-3 or 10 years down the road, but get a handle on it now.


Ask your doctor or midwife to check you immeditely after baby is born.

  1. Lay on your back with knees bent. One hand behind head, one hand on your xyphoid proccess with fingers going perpendicular to zyphoid (across).
  2. Roll up with your head + shoulders and look down at your feet. Do not engage abdominals.
  3. Slowly, starty to walk your fingers down. Walk them all the way down to your pubic bone. If you feel a divit or a groove where your fingers sink in a bit, then you have diastasis.
  4. It may be wider in some spots and narrower in others.
  5. One to 2 finger width separation is normal immediately postpartum and, can repair on its own .Greater than that, you need extra help


Binding! Splint yourself immediately postpartum. Use a scarf or store bought girdle (like spanks) or purchase a splint. Wrap from your hips up to the top of your ribcage. If your separation is greater than a 2 finger tip width, you need manual support to bring everything back.

  1. Move mindfully. Keep a neutral pelvis and spine while holding and lifting. This includes baby, car seat, emptying dishwasher... DO NOT ALLOW YOUR ABS TO POOCH OUT! Exhale, and draw your belly button towards your spine as you exert yourself.
  2. Log roll out of bed and/or down to the floor to play with baby and children. Use your hand to prevent your abs from bulging by placing it on your belly
  3. Perform specific diastasis recovery exercises and incorporate your pelvic floor as you do so.
  4. NO CRUNCHES or CURLS. Do not do any exercise where you lift your head off the floor or have your knees up att table top. (This can worsen the diastasis.)
  5. Get a prescription for physical therapy if your diastasis recti is 2 1/2 finger width or greater. Demand it from your doctor.
  6. Please check Mamalates for diastasis repair workshop, and our mom+babe workout DVD for a safe workout if you have diastasis

Other resources for diastasis

Local doctors and pyhsical therapists:

Dr. Lara Williams- Every Woman's Health-

Lisa Friedman -Moxie body PT-(503) 239-6199


C-section Recovery Tips March 14 2013, 0 Comments

"After delivering my first child by unplanned cesarean (after a long labor), my body felt foreign. I noticed I was using my shoulders and my back to lift my new baby. Because of the scar tissue and general soreness, my abdominals were unfamiliar and I was in pain. I started to listen to my body, researching which muscles were tight and where I needed to stretch. I knew that although I was anxious to start walking and get exercise, I needed to open up, lengthen and release before I started to build strength. After consulting with doctors, numerous physical therapists, fellow Pilates instructors and most importantly, other moms recovering from c-sections, I created my COREnection class to offer support to others in this process."
—Wendy Foster, creater of My Birth Recovery


  1. Breathe deeply. Use your diaphragm to expel stale, old air and breath fresh, renewed air into your body. Inhale through your nose and exhale through your mouth.
  2. Ask your doctor what stretches/exercises are safe immediately.
  3. Request a prescription for physical therapy.
  4. Start walking as soon as possible. Begin by walking to the window in your room and then down the hall, slowly adding distance.


  1. Continue to Breathe deeply. Use your diaphragm to expel stale, old air and breath fresh, renewed air into your body. Inhale through your nose and exhale through your mouth.
  2. Do a hot castor oil compress to draw out toxins and “emotional baggage” from your scar and core area.
  3. If necessary, talk with your baby about your feelings around your labor and delivery. Re-birth with your baby your ideal birth.
  4. Ask for and receive support from others.
  5. Stretch your hamstrings, open up from your shoulders, stretch your spine.


  1. Receive myofascial massage on your scar by a trained therapist.
  2. Exercise. Any exercise is better than no exercise and movement can help elevate mood and bonding with your baby. Start slowly and be patient with yourself.
  3. Get acupuncture to open up energetic blockages, improve circulation and healing and decrease pain.
  4. Have your adrenal and hormone levels checked if you are still feeling tired and foggy, or overwhelmed. Remember that sleep deprivation can impact both your energy level and your mood.
  5. When you feel ready and your baby is weaned, consider doing a cleanse or fast to remove toxins and “emotional constipation.” Always check with your health care provider before cleansing or taking any herbal supplements.

Recommended reading

Silent Knife: Cesarean Prevention and Vaginal Birth after Cesarean (VBAC)
by Nancy Wainer Cohen, Lois J. Estner

Mother Nurture: Mother Depletion Syndrome and More!
by Rick Hanson, Jan Hanson, and Ricki Pollycove

Healing resource for C-section recovery

Nurture Therapeutic Bodyworks: Savannah Mayfield 503.473.4754
Dr. Sarah Ogushi, ND: 503.703.7825
Mississippi Health Center: 503.282.5358
MotherRoots Counseling: 503.287.2295
Womens Healthcare clinic of Oregon: Dr. Brendan Carroll. Strong advocate for VBAC 503-256-1470

Q&A with Lara Williams, MD March 14 2013, 0 Comments

Lara Williams, MD is a board-certified OB/GYN who currently practices with Everywoman's Health in Portland, Oregon. She graduated from Rice University in Houston, Texas and did her residency in OB/GYN at University of New Mexico in Albuquerque, New Mexico. During that time, she injured her hands. Through Pilates, Aston Patterning and Cranio-Sacral therapy, she was able to completely heal her injuries. She started training as a Pilates instructor through Core Dynamic Pilates and was PMA certified in 2006. She is now studying to be an instructor in both Gyrotonic and Gyrokinesis exercise systems. She conducts Pilates workshops in Pelvic Floor Rehabilitation and continues to use Pilates.


Every Woman's Health

"The immediate post-partum period is the culmination of fatigue, sleep deprivation, hormonal changes, muscle and nerve stretch/injury, redistribution of weight, laxiaty of the ligaments, poor nutrition (mainly from being too tired to eat), the art of breastfeeding and complete devotion to a newborn's hourly needs. During that period, finding support for all of those facets of recovery and growth can be challenging and even more difficult because of the added requirement of finding childcare. This is a critical period for a woman to regain strength and balance in both physical and emotional realms and more needs to be done in the way we offer support."
—Dr Lara Williams, on Birth Recovery

Q+A with Dr. Lara Williams


Diastasis recti is defined as a separation of the rectus abdominis muscles (the muscles in the center of the abdomen) into right and left sides. Normally they are joined the middle of the abdomen at the linea alba. During pregnancy, as the uterus continues to grow, the rectus muscles must stretch to accommodate the enlarged uterus. In some cases (a large baby, excess amniotic fluid, twins or other multiples, or just because), the muscles will separate to either side of the abdomen and leave a space between them. This can be felt on exam by your physician or midwife. Sometimes patients will notice a soft bulge in the middle of their abdomen when they try to sit up.


Yes. When the abdominal muscles don’t work in concert with each other then the muscles in your back have to compensate. For example, when you go to lift something like your beautiful child and their car seat and the diaper bag and the toy bag for the other child and your purse which has everything you could possibly need for any emergency, your back muscles have to strain to compensate for your poorly functioning abdominal muscles. Since the back muscles are not made to perform the functions of the abdominal muscles, this can lead to back strain and pain.


A hernia is a defect or weakening in the fascia (the strong layer that separates the inside organs from the stomach muscles). Sometimes this defect allows an organ (such as the intestines) that was previously contained by the fascia to protrude through this layer. A medical examination and either ultrasound or CT scan is needed to distinguish between a hernia and a diastasis recti . An example of a hernia would be an umbilical hernia, where part of the small intestine pushes through a weakening or defect in the fascia in the belly button. It will feel like a soft ball and sometimes can be very painful. This is a common place to get a hernia after a pregnancy or some surgeries.


First, you need to be seen by your medical professional to make sure that this is a diastasis recti and not a ventral (central) or umbilical (around belly button) hernia. There are physical therapists and other fitness experts who specialize in diastasis recti. Surgery may be needed in advanced cases, but most diastasis recti resolve with appropriate exercises. It is important to learn what exercises are good to help resolve your diastasis since some abdominal exercises can actually make it worse.

Binding and Splinting for Birth Recovery January 30 2013, 0 Comments

Ideally, all women would leave the hospital with a binder or splint from their OB/GYN or nurse. Did you receive one?

Most cultures do wrap for support a week or so after the baby arrives—this helps support the back, prevent compression in the spine and pull the belly in—especially if you are experiencing diastasis recti (abdominal separation). It can also lift your organs up off your pelvic floor.

In fact, we used to wear corsets and even girdles up until the 1970s!

If you are an avid baby wearer, it is very important to carry and lift with proper biomechanics, and an abdominal binder can help with this as well.

The abdominal binder we sell is "industrial" strength and will help to keep the connective tissue connected while you lift and carry your new baby.

We've seen the best results when incorporating mamalates restorative abdominal exercises while wearing the abdominal binder throughout the day!

Welcome to My Birth Recovery! July 28 2012, 0 Comments

We are so happy that you have found us and that you are commited to RECLAIMING YOUR CORE!

We aim to offer the best postpartum/postnatal fitness and birth recovery products, so that you can put yourself back together and create a strong fitness foundation in your possibly unfamiliar, postnatal body. We feel this is just essential for new moms. Whether you are a boot camper or a couch potoato, if you do not have the support and tools you need postpartum, you could be setting yourself up for lifelong postural issues and chronic pain. Just lifting, wearing and caring for your new baby is a workout!

Modifications and a deeper focus on your alignment may be necessary for you before you jump back into your fitness routine.

All of our products are mom-tested and approved. We will be adding to our Mamalates and entire collection regularly—be sure to check back for new items, information and prenatal/postpartum fitness videos.

Thank you!