Comprehensive Guidance

Learn how to nurture your pelvic floor postpartum and support your newborn's developmental needs all at the same time.

Expert Instructors

Taught by both an experienced pelvic floor and pediatric physical therapist for specialized care.

Holistic Approach

Gain insights on intentional self-care techniques for yourself while nurturing developmental milestones and connection with each other.

About the Course

You weren't meant to navigate the first weeks home alone. While your baby is learning and growing through their earliest experiences, your body is recovering from pregnancy and birth while adjusting to a new season of motherhood. Created by a pediatric physical therapist and a pelvic floor physical therapist, this course provides gentle guidance for both mom and baby through simple, purposeful activities that support healing, encourage development, and help you feel more confident in the moments that matter most within the first 8 weeks home.

Meet Your Instructors:  Dr. Alyssa & Dr. Ashley

We believe the first weeks home are about more than simply getting through the day, they're about helping both mom and baby feel supported, connected, and confident. By combining our expertise in pediatric and pelvic floor physical therapy, we've created a course that nurtures your recovery, supports your baby's development, and empowers you with practical tools to thrive in this unique season of life.  Dr. Alyssa Hoyer is a pediatric physical therapist and owner of Together in Motion Therapy in St. Louis, Missouri. She specializes in infant development, motor milestones throughout childhood, pediatric pelvic floor, and family-centered care to help babies and children build the skills they need to reach their goals. As a mom of three, Dr Alyssa understands firsthand the joys, challenges, and questions that come with welcoming a new baby and is committed to helping families feel supported every step of the way. Dr. Ashley Williams is a pelvic floor physical therapist, birth doula, and owner of PelviMama Physical Therapy in St. Louis, Missouri. She specializes in supporting women throughout pregnancy, birth preparation, postpartum recovery, and return to daily activities with confidence. Dr. Ashley is passionate about helping women better understand their bodies, reconnect with their core and pelvic floor, and feel empowered during every stage of motherhood. Through her combined experience as a pelvic floor physical therapist and doula, she brings a unique perspective that helps mothers feel informed, supported, and cared for during one of life's biggest transitions.

Course Curriculum

11 Chapters · 56 Lessons

    1. Introduction Free preview
    2. Understanding Your Body + Baby's Body Immediately After Giving Birth Free preview
    3. How To Use This Course Free preview
    4. (Included in full purchase)

      Equipment Needed

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      Disclaimers & Red Flags to Look Out For

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      Personal health and wellness goals for yourself and your baby

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      Assumption of Risk and Release of Liability

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      Weekly Lessons/Exercises Overview

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      Breath Work & Pelvic Floor/Core Activation Explained

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      Breath Work & Pelvic Floor/Core Activation

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      Scar Mobility Techniques

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      Week 1 Exercise Overview

    2. Exercise 1: Sidelying Diaphragmatic Breathing & Sidelying Introduction Free preview
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      Exercise 2: Open Books & Gently Rocking in Sideyling

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      Exercise 3: Hooklying Heel Slides & Hip Flexor Stretch

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      Exercise 4: Hooklying Arm Angels & Neck Rotation Stretch

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      Week 2 Exercise Overview

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      Exercise 1: Hands and knees Diaphragmatic Breathing & Elevated Tummy Time

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      Exercise 2: Hooklying Pillow Squeeze & Arm Stretches

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      Exercise 3: Bent Knee Fall Out & Midline Awareness

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      Exercise 4: Cat Cow & Visual Tracking/Holding Head in Midline

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      Exercise 5: Elevated Child's Pose & Active Head Turning

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      Week 3 Exercise Overview

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      Exercise 1: Seated Diaphragmatic Breathing & Tummy Time Over Your Lap

    3. Exercise 2: Glute Bridge with Pillow Squeeze & Tummy Time with Movement Free preview
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      Exercise 3: Reverse Clamshells & Trunk Rotation Stretch

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      Exercise 4: Kneeling Squat & Hamstring and Hip Flexor Stretch

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      Exercise 5: Oblique Stretch & Tummy Time Flat on Belly

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      Week 4 Exercise Overview

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      Exercise 1: Supine Alternating Leg Marches & Superman Hold

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      Exercise 2: Modified Side Plank & Rolling to the Side Introduction

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      Exercise 3: Kneeling Hip Hinges & Backwards Rocking

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      Exercise 4: Thread the Needle & Visual Tracking in Sidelying

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      Exercise 5: Legs Only Bird Dog & Tummy Time on Flat Surface

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      Week 5 Exercise Overview

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      Exercise 1: Dead Bug Legs Only & Tummy Time with Visual Tracking

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      Exercise 2: Hands and Knees Alternating Arm Reaches & Leg or Trunk Stretch

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      Exercise 3: Tall Kneeling Band Pull Apart & Arm and Shoulder Stretches

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      Exercise 4: Adductor Rock Backs & Assisted Partial Rolling

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      Week 6 Exercise Overview

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      Exercise 1: Wall Squats & Upright Hold

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      Exercise 2: Lunges & Neck and Trunk Stretch

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      Exercise 3: Hip Thrusts & Lower Abdominal Activation

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      Exercise 4: Bent Over Rows & Sensory Play in Tummy Time

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      Exercise 5: Sidelying Windmills & Core Engagement

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      Week 7 Exercise Overview

    2. (Included in full purchase)

      Exercise 1: Half Kneeling Overhead Press & Head Control in Upright Position

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      Exercise 2: Resisted RDL & Football Hold Tummy Time with Movement

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      Exercise 3: Banded Squats & Rolling Preparation

    5. Exercise 4: Half Kneeling Pallof Press & Tummy Time with Movement Free preview
    6. (Included in full purchase)

      Exercise 5: 90/90 Hip Stretch & Happy Baby Pose with Rocking

    1. (Included in full purchase)

      Week 8 Exercise Overview

    2. (Included in full purchase)

      Exercise 1: Dead Bug & Cross Body Reaching

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      Exercise 2: Bird Dog Rows & Side Trunk Stretch

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      Exercise 3: Bear Stance & Unsupported Sidelying

    5. (Included in full purchase)

      Exercise 4: RDL into Internal Rotation for Release & Mini Sit Ups

Designed For Moms Who Want To..

Feel confident supporting their baby's development from the very beginning. Understand how to safely and effectively support their own postpartum recovery. Turn everyday moments into meaningful opportunities for connection, healing, and growth. Have a strong foundation of practical ideas and activities to incorporate into their daily routines that will benefit both their baby and themselves without adding more to their plate. Learn from trusted experts without feeling overwhelmed by conflicting information online. Feel supported, encouraged, and empowered throughout the transition into motherhood.

Frequently Asked Questions 

When should I start Mama + Me: The First Weeks Home? This course was created to support moms and babies from the very beginning. You can start as soon as you feel ready after birth and move through the program at your own pace. My baby is already a few weeks (or months) old… is it too late to start? Not at all! While the course is organized into the first 8 weeks home, the information and exercises can be beneficial throughout the first 6 months postpartum. Every mom and baby’s journey looks different. Do I have to complete each week exactly on schedule? No! The “weekly” layout is simply a guide. Some families may move through one section each week, while others may spend more time in certain areas. This course was created to fit into real life with a newborn, not add another thing to your checklist. How long will I have access to the course? Forever! You receive lifetime access, meaning you can revisit lessons anytime, whether you want a refresher later in postpartum or want to go through it again with a future baby. What will I learn inside the course? Each week includes gentle exercises and education designed to support both mom and baby. You’ll learn ways to help your body heal and reconnect postpartum while also supporting your baby’s development through things like positioning, tummy time, movement, sensory experiences, and early milestones.

Frequently Asked Questions

How much time do I need each day? We know life with a newborn can be unpredictable. The exercises and activities were intentionally created to be realistic and easy to fit into your day many can even be done while bonding and interacting with your baby. Is this only for first-time moms? No! Whether this is your first baby or your fourth, every postpartum journey is different. Many moms find they need more support the second or third time around while balancing recovery, a newborn, and older children. Do I need to buy anything before starting? No! The goal of this course is to make postpartum recovery and baby development feel simple and realistic. Most items we use are things you likely already have at home, and we provide alternative options throughout the course so you can use what works for you. Can I use my HSA/FSA card? Yes! Mama + Me: The First Weeks Home is eligible for HSA/FSA payment. Can I purchase this course as a gift? Absolutely. This is a great way to support a pregnant or newly postpartum mom with something that helps her feel prepared, supported, and confident during those first months home.

Unlock the Full Potential of Motherhood

Enroll now to access expert guidance on pelvic floor care and newborn development. Take the first step towards a healthy and fulfilling Fourth Trimester experience.

$249.00

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