Frequently Asked Questions

Postpartum Program

Is the Postpartum Program right for me?

This program is designed by physical therapists specifically for moms to  rebuild their core foundation immediately after birth. However, if you’ve experienced postpartum issues like diastasis recti, painful sex, incontinence or back and neck pain, Chelsea Method is for you no matter how long ago you gave birth. Take our free evaluation to learn more.

How is the Postpartum program organized?

The Postpartum Program is a three month calendar-based video program, divided into three phases. These videos are scheduled in an easy-to-follow calendar. Individualized calendars for a vaginal birth and cesarean section birth are available, but each phase can be taken at your own pace.

How long are the videos?

The program consists of five different categories of videos ranging in length from 3 to 20 minutes. Our educational and movement retraining videos run between 3-5 minutes, while our exercise videos span from 10-20 minutes.

What is Mom on the Move?

Mom on the Move is a set of exercises and movements for moms to do with their baby.

How does the membership pricing work?

All Chelsea Method memberships include both the Pregnancy and Postpartum program. The membership is available as a monthly, quarterly or annual recurring subscription. Membership plans renew automatically and can be cancelled at any time. Learn more about pricing here.

How do I know if it is safe for me?

We know that each birth story and healing journey is unique. This is why we created our program to be flexible, allowing for each mom to go at her own pace. At the end of each phase, there is a fitness test that allows moms to objectively measure their progress. This ensures appropriate readiness and safe progression onto the next phase.

How soon can I start after giving birth?

The program is safe enough to start day one after giving birth, but can be started anytime in your healing journey, from 6 weeks to 6 months (even 6 years!) postpartum.

I had a c-section, will the program still work for me?

The program takes into consideration all different birth types and is appropriate for each woman’s unique birth story. Chelsea Method has an alternative schedule for mothers who have had cesarean sections. However, it is important to listen to your body and go at your own pace during the program.

Is the Postpartum Program safe for my pelvic organ prolapse?

The program provides education on how to safely go through each movement while monitoring for excessive pressure. We’ll help to improve your prolapse while building core strength. If this program does not feel good while you are going through it, please stop and seek out a pelvic floor physical therapist.

Is the Postpartum Program safe for my diastasis recti?

The program provides education on how to monitor for a diastasis recti throughout the program and teaches safe movement to limit excessive pressure. We’ll directly address your diastasis recti while building core strength. If this program does not feel good while you are going through it, please stop and seek out a pelvic floor physical therapist.

Is the Postpartum Program safe for my umbilical hernia?

The program provides education on how to safely go through each movement while monitoring for excessive pressure. We’ll help to improve your hernia while building core strength. If this program does not feel good while you are going through it, please stop and seek out a pelvic floor physical therapist.

I’m no longer in my 4th trimester, will this program still work for me?

While the program was designed to be safe enough to start day one after birth, it can be started anytime in your healing journey: from 6 weeks to 6 months (even 6 years!) postpartum.

What type of exercise equipment do I need for my workouts?

We keep it simple: our program uses an exercise ball, a theraband and yoga block. We recommend this one, available for less than $12 bucks on Amazon.

I had my kids years ago, can the Postpartum Program still work for me?

While the program was designed to be safe enough to start day one after birth, it can be started anytime in your healing journey: from 6 weeks to 6 months (even 6 years!) postpartum.

Pregnancy Program

When should I do the Pregnancy Program?

If you’re not experiencing pain, we recommend completing this course within the third trimester. However, if you are experiencing pain during your pregnancy, you can start the course anytime after your first trimester.

Who is the Pregnancy Program designed for?

This program is designed to prepare a pregnant mother’s body for labor & delivery. The techniques are also very effective in treating common pregnancy and postpartum pain complaints.

Is the Pregnancy Program for me if I’m having a planned C-Section?

Even if you are having a planned c-section, this program can help with aches & pain during pregnancy. The program also addresses underlying drivers for common postpartum complaints and can assist with postpartum recovery.

What should I do if I’m still having pain after completing the Pregnancy Program?

If you are still having pain after completing the course, seek out a skilled Physical Therapist for individualized care.

The unlocking techniques cause pain. What should I do?

None of the techniques shown in our program should cause straining or increase any pain. If things are tight - there can be tenderness, but you should never feel more than a 4/10 pain level, and the discomfort should go away when you take away the pressure. For all techniques, only go to your comfort level. If a technique continues to cause pain, you can skip it.

I have some pain after the Pregnancy Program. Is this normal?

It is common to have soreness in the addressed areas for 24-72 hours after performing the unlocking techniques. If you still have pain beyond 72 hours, or you are experiencing sharp pain, stop the mobilization techniques and seek out a skilled Physical Therapist for individualized care.

I’m postpartum - can I do the Pregnancy Program?

Yes! The ribcage module is appropriate at any time postpartum and can significantly help with breastfeeding-related pain, diastasis recti recovery, posture retraining and core activation. The rest of the modules are appropriate starting in phase three of the Fourth Trimester Postpartum Program.

I have a high risk pregnancy. Can I do the Pregnancy Program?

If you have a high-risk pregnancy, please consult your OB prior to participating in our pregnancy course.

Can the Pregnancy Program modules stand alone?

We designed the program to be completed in its entirety and recommend completing each module in the order laid out prior to doing any modules separately. After completing the entire program, then you can go back and continue with specific modules. The stabilization module, however, does stand alone and can be completed separately. If you are feeling loosey-goosey or have joint pain, we highly recommend continuing the stabilization exercises after you complete the course.

Do I have to complete the Pregnancy Program within a certain timeframe?

We designed the Pregnancy Program to be completed in its entirety and in the order laid out. Ideally, the program would be completed within one weekend. Going in order matters because sometimes locked areas in our body are blocked from opening until another area is released. This is the case of our hips and pelvis - our pelvis can’t open up if our hips are locked. The laid out order of unlocking maximizes your body’s potential to release. Since the order matters, we highly recommend that you try to complete all of the modules within one weekend to maximize the unlocking cascade in your body. If you are only able to do one module, always make sure to do some of the stabilization exercises afterwards.

What equipment do I need?

For this course, you will need lots of different sized towels, a strap or belt, a small tennis-sized ball, medium-sized kids ball and a larger exercise ball.

General

Is Chelsea Method covered by insurance?

Unfortunately, Chelsea Method online programs are not covered by insurance.

What is the best way to contact Chelsea Method?

We’d love to hear from you. Click the "Message us" button on this page or  email us at hello@chelseamethod.com

I feel like I need more help, where can I find information on finding an appropriate pelvic floor therapist?

Here are some directories for finding a pelvic health physical therapist near you:

https://pelvicrehab.com
https://ptl.womenshealthapta.org
https://pelvicguru.com/directory/

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