Healing log
Daily check-in on your incision or perineal healing. Log anything unusual to share at your follow-up appointment.
Today's check-in
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Recovery milestones
Track where you are in the healing process. Tap to mark as reached, every body recovers on its own timeline.
Diastasis recti self-check
Up to 60% of postpartum people experience abdominal separation. This self-check is a guide, your provider can confirm with an exam.
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Lie on your back with knees bent, feet flat on the floor.
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Place your fingertips horizontally across your belly button.
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Slowly lift just your head and shoulders, like a small crunch, while keeping your lower back flat.
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Feel for a gap between the muscle columns. Count how many fingers fit into the gap.
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Also note the depth, can you feel solid tissue within 1–2 cm, or does your finger sink deep?
What did you find?
What not to do with diastasis recti: Avoid traditional crunches, sit-ups, double-leg lifts, and planks until cleared by a pelvic floor PT. These can widen the gap. Deep diaphragmatic breathing and gentle transverse ab activation are safe starting points.
Pelvic floor recovery
Start with breath and gentle connection, not intensity. These exercises rebuild from the inside out. Don't rush the kegels.
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kegels today
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day streak
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daily goal
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Recovery exercises
Diaphragmatic breathing
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Inhale deeply, belly rises, ribs expand. Exhale fully, allowing belly to fall. This is the foundation of pelvic floor recovery. Do before any other exercise.
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Pelvic tilts
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Lying on your back, gently flatten your lower back into the floor by tilting your pelvis. Hold 3 seconds, release. Reconnects deep core without strain.
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Gentle bridge
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On your back, feet flat, knees bent. Exhale and slowly lift hips until thighs are in line with torso. Hold 3–5 breaths, lower slowly. Reactivates glutes and posterior chain.
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Cat-cow
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On hands and knees, inhale and let belly drop toward floor (cow). Exhale and round your spine toward the ceiling (cat). 5 slow cycles. Mobilizes spine, reduces tension.
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Recovery notes
What to bring to your 6-week appointment, questions for your provider, things you want to remember.
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