Our Workshops and Classes

A must for every woman — especially new moms.

Whether you're lifting weights or lifting your baby, your pelvic floor needs to be strong, coordinated, and responsive. This 90-minute in-person workshop teaches you the foundations of how your pelvic floor works with breath and movement to prevent incontinence and prolapse — now and for years to come.

Perfect for you if you’re:

  • 6 weeks, 6 months, or 16 years postpartum

  • Leaking, feeling heaviness, weakness, or disconnection

  • Ready to feel confident, informed, and strong again

What you'll learn:

  • Key anatomical changes during pregnancy and their impact on postpartum recovery

  • Safe return-to-exercise guidelines

  • How to manage pressure to avoid leaks or prolapse

  • Smart lifting mechanics

  • Diastasis recti assessment

  • Safe modifications for your favorite workouts

What’s included:

  • A Mama’s Milestones notebook for tracking your assessment, goals, and exercises

  • Personalized guidance from a Doctor of Physical Therapy based on your intake form

  • Intimate class size for maximum individual attention

Prioritize your recovery. Reconnect with your core.
Book your spot in the Pelvic Floor Basics Workshop today!

COMING SOON!

Deeper dives into topics from the Pelvic Floor Basics Workshop

  • Healing Your Diastasis
    Your body is beautiful, and it did an incredible thing! A lingering diastasis is frustrating, and it takes a toll mentally and physically. Learn what you need to do to help heal and learn what you need to avoid! Don’t lose hope. Gain knowledge. Gain power! 
  • Address and Avoid Prolapse
    Pelvic Organ Prolapse (POP) is an annoying and common condition. Up to half of all women will experience some degree of prolapse over time. It’s never too soon or too late to start.
  • Stress Incontinence
    No, it's not a fact of life that you'll pee your pants after having a baby! The women before us were not given the information. We can do better. Learn to get your control back.
  • C-Section Recovery
    Learn effective strategies for recovering from a C-section and regaining strength.
  • Deeper Dive into Breath Work
    Learn how breath work can support healing and recovery during postpartum.

COMING SOON!

Now for the fun part!

You've learned the strategies, now let's put them into more intense practice with a Doctor of Physical Therapy led workout class. 

  • Get Mama’s Sexy Back
    Have some fun working out! Use natural movements to help you reconnect with your body and get your sexy back.
  • Posture is Life
    Friends don’t let friends skip BACK DAY! Address your posture with this strength class for mamas.
  • Leg Day BABY!!
    One of the most important muscle groups to work and strengthen. Do it correctly. Do it safely. Do it with your DPT
  • Baby & Mama
    Bring your baby to class! Let’s show the next generation how strong we are.
  • Focused 6-8 Weeks Postpartum
    A tailored class focused on recovery and gentle strengthening for early postpartum.
  • Focused 8-12 Weeks Postpartum
    A step forward for focused mamas on their postpartum journey.

How It Works

Book your workshop online

Fill out the intake form online at least 3 days before your workshop, as all classes are prepared and personalized based on your responses and preferences. All forms and waivers will be sent to the email you provide at booking.

Please bring a yoga mat and arrive wearing comfortable workout attire. Please wear looser or low-rise bottoms (aka not your tightest high-waisted yoga pants!)

Come ready to learn and move your body with a small group of women. Your Doctor of Physical Therapy (DPT) will educate you and lead you through safe exercises while providing personalized cues, modifications, and homework! Assessments will be completed during class to establish a baseline for each individual. 

Leave class with crucial women's health knowledge, clear goals, and confidence in your beautiful postpartum body.

Book a follow-up session with your DPT!

 

Postpartum Recovery With Expert Guidance

Postpartum Recovery With Expert Guidance

At Mama's Milestones, a Doctor of Physical Therapy leads new and seasoned moms through safe, tailored exercises while offering personalized cues, modifications, and at-home exercises. Each class includes assessments to ensure individual progress and support.

A woman is kneeling down on the ground while another person sits in front of her.

Reclaim Your Strength, Reclaim Your Body

Reclaim Your Strength, Reclaim Your Body

Mama’s Milestone workshops focus on mindfulness, pressure management, and targeted retraining to heal areas that have been stretched, weakened, or traumatized. Just as we track our babies’ milestones, it’s time to prioritize our own. Let a Doctor of Physical Therapy guide you in reclaiming your postpartum strength and health.

A woman in a gym posing with her arm up.
Two women sitting on a yoga mat in the middle of a class.

Integrating Pelvic Floor Health

Integrating Pelvic Floor Health

We combine crucial pelvic floor physical education with the engaging, supportive atmosphere of a traditional workout class. It’s more than just kegels—our workshops focus on:

  • Mindfulness and Pressure Management
  • Safe Movement and Body Awareness
  • Retraining Stretched or Weakened Areas
  • Managing Movement During Everyday Activities (lifting, sneezing, coughing, jumping)

Get Started Today

Get Started Today

Interested in hosting a private workshop for you and your mom squad? Reach out to schedule a workshop at a private residence!

Reach Out