Postpartum Healing

Before having children, I thought I knew how to strengthen your core, after all, I taught Pilates and fitness for over thirteen years.  But, as our elders know, the experience is the best teacher. 

I dreamed of a natural birth; an idyllic setting would have been at home, with softly dimmed lights and my family with me.  I was able to achieve most of these goals at Hudson Valley Hospital; hey, I had everything but the dim lights.  With the guidance of the Northeast Doulas, I was able to birth my twins, Mario and Eva naturally.  I could not have been happier.  


Immediately postpartum, I began a gentle tilting of my pelvis.  Now after two days of laboring and birthing twins an hour and a half apart, this was not easy.  Changed forever, my body needed rest, and healing would take a very long time.  

A few years ago I had physiotherapy for my pelvic floor In the Netherlands, where I live. I learned
what I always was doing wrong. The improvement was minimal.

When I visited my sister in the USA I had the pleasure of taking Pilates with Tara. I really learned how to control the muscles in that area. The exercises she taught me and the detailed instructions have taught me how to use and control my pelvic floor more efficiently.

Tara, thank you very much!
— Anneke, 71 Years Old

It took about six months postpartum that I noticed I had diastasis recti, a natural stretching of the rectus abdominis that may or may not return postpartum.  All my education went out the window. I didn't know how to heal it.  

I began by adding the Diastasis Rehab Splint from the Tuppler technique. The splint brought great awareness to my jack-knifing out of bed (remember I have screaming twins who would wake every hour), it also brought great awareness to my core and drawing it in when I was caring for these screaming toddlers.  I began taking classes from physical therapists in NYC and Core + Floor Restore online to learn how to heal after the trauma of birth.  Although my postpartum check-up was "okay" I knew something was not right.  There was heaviness, a bearing down sensation in my bottom and digestion was slow.  I knew I had to find the answer! 

Forever changed, I began teaching my Pelvic Pow-HER workshop to postpartum moms and my more mature clientele.  The Pelvic Pow-HER class has a foundation of Pilates, but I have taken out all of the flexion exercises.  Flexion of the thoracic spine (think sit-ups and crunches), can encourage a bearing down on the pelvic floor and cause the abdominals to push out- not a look we are going for postpartum! 

Tucking of the pelvis is common postpartum as well.  We release the piriformis (a muscle responsible for tightening the hips) and encourage a neutral pelvis to engage your pelvic floor more efficiently.   The lower back will find its neutral alignment and your core and pelvic floor become stronger with this new found position. 


Incontinence is another struggle after having children.  As the pelvic floor is never "released" postpartum, a stressed mom returns home to care for her new love and is never properly taught how to engage her pelvic floor.  When the pelvic floor is lengthened and strengthened properly, and your breathing improves, incontinence diminishes.  This strengthening of your pelvic floor can happen for a woman of any age.

My more mature clients have been dealing with incontinence their whole lives and just now, they are finding relief.  

Please join me in my next Pelvic Pow-HER workshop to learn how to strengthen and lengthen your pelvic floor and surrounding muscles to decrease lower back pain, reduce or remove incontinence and feel more confident in your movement every day.
Warmly~ Tara Gregorio

Working with Tara is well worth that hard-fought hour I’ve bent over backwards to make for myself. I am not a ‘fitness class’ type person but Tara’s demeanor and impressive knowledge of her craft steadily convinced me that her class is the best use of very scarce time. I honestly rank it right up there with coffee in my toolkit of things that help me to be a sane mother. You know all that stuff with our bodies that we silently ‘just deal with’ after having if that’s just the way it is going to be from now on? I’m not talking about aesthetics, I mean the real functional problems that you try not to let bother you but they do. Tara’s classes have shown me that, even with very minimal time, even after giving birth naturally to three kids including twins, it is possible to restore yourself.
— Jen Zwarich

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.