Preparing for birth and learning during pregnancy are wonderful things to do. But postpartum, which lasts far longer than labor, often doesn’t get the same attention.

Postpartum is a major transition. Your body has changed physically after pregnancy and birth, and you’ve stepped into a new role as a parent at the same time. Every postpartum looks different, but most people find it challenging. The good news is that you can prepare for it while you’re still pregnant.

Many experts now call the first 12 weeks after birth the “fourth trimester,” and the first 6 to 12 months is a period of ongoing recovery and adjustment. Having a plan in place before baby arrives can make that time feel more supported and less overwhelming, even on the hard days.

Start with the “Who, What, and How”

• Who is on your support team?
• What will you need in place for those early weeks?
• How will you bring the who and what together?

Questions to consider during pregnancy

For your recovery

• What do you need for your own physical recovery? (peri bottle, postpartum pads, padsicles, stool softener, comfortable clothing)
• What will returning to movement look like? Many people can start gentle walking soon after birth, but timing varies with your birth and recovery, so plan to check in with your provider and consider a pelvic floor assessment before returning to higher-impact exercise.

For your support

• Who can come by during the first 4 to 6 weeks, and what will they do? (Be specific: “bring a meal,” “fold laundry,” “hold the baby while I shower.”)
• Which daily and weekly tasks can you hand off? (dishes, laundry, dog walking, groceries)
• How much time off do you and your partner each have, and when?

For your household

• What meals can you freeze, have delivered, or ask friends to bring so cooking is minimal?
• What does baby need for the first 4 to 6 weeks? (diapers, wipes, formula or feeding supplies, etc.)

For your mental health

• Who will you contact if you’re struggling? Postpartum depression and anxiety are common and treatable. Know the warning signs, and save a provider’s number or the National Maternal Mental Health Hotline (1-833-TLC-MAMA) ahead of time.
• Have you scheduled your postpartum follow-up? Current guidance from the American College of Obstetricians and Gynecologists (ACOG) recommends contact with your provider within the first 3 weeks, followed by a comprehensive visit by 12 weeks. Both are good opportunities for mood screening and for asking about pain, bleeding, bladder or bowel changes, and feeding.

Why start now?​
Having these conversations during pregnancy means you and your people are on the same page before you’re sleep-deprived and recovering. A little planning goes a long way toward feeling supported, even if postpartum turns out to be hard.

If you’d like help building your plan, or you have questions about your body’s recovery, just reply to this email. I’m always happy to help.

🖤 Black Friday Announcement 🖤

For a limited time, save $33 on my Empowered Pregnancy Program, a fully digital birth prep course combined with a fitness program and nutrition support. It’s everything you need for a healthy pregnancy, an empowered birth, and a smooth postpartum.

What’s included:

• Birth education + prep course (resources you keep)
• Templated fitness + mobility program
• Pelvic prep throughout
• Nutrition resources
• Postpartum education (vaginal or cesarean specific)
• Postpartum early rehab program
• Resources to educate you and your birth support team
• Direct support from me via the app
• Weekly check-ins

9 months of access, from prenatal through postpartum.​
​$697$657 with the code "EMPOWER40", valid through December 1st.

​Claim the Black Friday Offer or book a free discovery call if you’d like to talk it through first.

Have questions? Reply to this email. I’m always happy to help.

With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

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In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.