The Ultimate Guide to Pregnancy & Postpartum Care: Your Roadmap to an Empowered Birth

Who do you call the second you see those two lines on the pregnancy test? Your partner. Your best friend. Your mom. And your pelvic physiotherapist!

At CONNECT, we are so excited to be seeing a huge influx of moms joining our prenatal and postpartum programs. It is amazing to see so many people taking charge of their health! Because our community is growing so quickly, booking your spot early is more important than ever to ensure you get the care you need at the right time.

While every pregnancy is unique, we’ve found that there is a "gold standard" of care that leads to the best outcomes. This guide outlines the minimum we recommend for an empowered birth experience. Many of our moms choose to have more frequent 1-on-1 visits to feel even more supported—and we are here for all of it!

Our mission is to replace the uncertainty of pregnancy with a sense of total confidence. Moms and their partners leave our program not just more informed, but truly prepared for the physical and emotional realities of birth. By mastering the language of labour, you gain the voice you need to advocate for yourself in any setting. Partners move from the sidelines to the front lines, equipped with an extensive toolkit of hands-on techniques to provide meaningful support. By staying strong and active through our specialized training, our moms don’t just "get through" pregnancy; they build a physical foundation that leads to a smoother, faster, and more empowered recovery. This isn't just healthcare; it’s the preparation you deserve for the biggest event of your life.

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Phase 1: Preparing for the Big Day

The Birth Essentials Workshop

This is our "must-do" class for every expectant parent. Held over two Monday evenings, we recommend finishing this at least 6 weeks before your due date.

• What you’ll learn: We pull back the curtain on labour, discussing contractions, pain management, and medical interventions. You’ll learn specific movement techniques and labour positions to help your baby move through the birth canal.

• Why it’s essential: It’s the most cost-effective way to get 4+ hours of education that hospital programs often miss.

  
  

Prenatal Pelvic PT

Once you’ve finished the workshop, we recommend a 1-on-1 session around the 34–36 week mark.

• The "Rehearsal": We practice perineal stretching and pushing techniques so you have the muscle memory ready for the big day.

• Extra Support: If you want more than one session to master these skills or want a private session for your partner to review pain management techniques, we can always book extra time!

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Phase 2: Staying Strong and Pain-Free

Prenatal Strength Classes

Staying active is one of the best things you can do for yourself and your baby. Our classes are safe for every trimester and all fitness levels, and are run by a Registered Physiotherapist who specializes in women's health care and exercise.

• The Benefits: Resistance training helps prevent back pain, hip pain, and bladder leaks while lowering the risk of high blood pressure.

• The Bonus: It starts with a Women's Health PT assessment to make sure that there's nothing that would stop you from exercising, which also means it’s covered by your health insurance. It’s also the best way to meet the moms you’ll be seeing at the park for years to come!

  
  

Personalized Guidance & Pain Management

Beyond our classes, we offer 1-on-1 sessions to help you navigate the changes in your body:

• Early Pregnancy Guidance: We can help you modify your favourite workouts or sports right from the first trimester so you can stay active safely.

• Pain Management: If you’re dealing with "lightning crotch," sciatica, or SI joint issues, our therapists, Clare and Stephanie, provide specialized orthopedic care to keep you comfortable.

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Phase 3: Your Postpartum Recovery Path

Recovery doesn't end when you leave the hospital. We stay by your side for the "Fourth Trimester" and beyond.

The 2-Week Virtual Check-In

We meet over video while you’re still in those early newborn days to check on your healing and give you gentle, early-stage exercises to help your core wake up.

The 6-Week In-Person Assessment

This is a deep dive into your physical recovery. We assess pelvic floor strength, check for abdominal separation (Diastasis Recti), and ensure you are healing well before you return to more intense exercise.

NewMomStrong (NMS) & The 3–5 Month Graduation

• NMS: Our group exercise series for postpartum recovery. We keep a waitlist based on your due date—be sure to get your name on it early!

• The Final Check: Once you finish NMS, we do another reassessment to make sure you’re ready for real-world fitness like running or lifting. If you have ongoing concerns, we may do more 1:1 treatment to make sure you get where you want to go while you continue getting stronger in NewMomStrong.

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Why Choose This Path?

These recommendations are designed to give you the tools, strength, and confidence to navigate birth and motherhood. However, if you need more—whether it's extra pushing practice, more frequent pain management, or specialized guidance—we are here for as many 1-on-1 visits as you need.

Ready to start your journey?

The best way to enter our program is to book a Prenatal Initial Assessment. This one visit clears you for our classes and covers the assessment requirements for any future visits—saving you time down the road. Reach out to our front desk or fill out the form through our website to get started, we can't wait to meet you!

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Clare Donaldson is a Registered Physiotherapist, mom, barbell enthusiast, poor but passionate hockey player, and genuine lover of all things physiotherapy. She is especially interested in keeping moms of all ages strong and healthy throughout their lives. When she's not at CONNECT, you can find Clare hiking with her dog, Moose, or spending time with her young family. To find Clare at CONNECT, click here