Postpartum Core & Strength Recovery: What Every Provider Needs to Know | Dr. Jena Bradley EP 213

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We’ve got to stop telling moms to “just wait six weeks and then you’re good to go.

In this episode, I’m joined by Dr. Jena Bradley, a postpartum physical therapist and core restoration expert. Together, we’re unpacking the biggest myths around postpartum movement and Dr. Jena reveals what providers really need to know for effective core and strength recovery. Learn how to assess readiness for activity, why core health is about so much more than aesthetics and has everything to do with strength, energy, and functional healing. This conversation will reshape how you approach core rehab and early postpartum care and healing.

Click HERE to check out this episode on the blog.

Key Time Stamps :

01:16: myths about postpartum fitness
02:21: The importance of movement in initial six weeks postpartum.
06:17: Using pain as a key indicator for appropriate activity levels.
07:29: bleeding patterns as a sign of exertion in postpartum.
10:55: Critical assessment signs to gauge readiness for movement.
11:40: Identifying the source of pain (diastasis recti, pelvic floor, C-section scar).
13:20: Shifting from aesthetics to functional healing and core strength.
18:27: The interconnectedness of nutrition, sleep, nervous system regulation, and mental health in postpartum fitness.
18:50: The crucial role of nutrition in muscle rebuilding.
20:32: Addressing motivation and consistency in postpartum exercise.

Connect with Dr. Jena:

Dr. Jena Bradley is a physical therapist, postpartum core restoration coach, and proud mom of 4 girls. With over a decade of experience in physical therapy, Dr. Jena empowers moms with quick, effective workouts and expert guidance tailored to busy schedules. Her approach emphasizes core strengthening as the foundation for rebuilding a strong, healthy body after pregnancy.

Website | Podcast | IG | YouTube

NEXT STEPS:

Chapters

1. The Failing Postpartum Care System (00:00:00)

2. Debunking The "Wait Six Weeks" Myth (00:02:10)

3. Pain And Bleeding As Body Signals (00:06:30)

4. Assessing Core Strength After Childbirth (00:12:02)

5. Nutrition, Sleep, And Mental Health (00:17:17)

6. Slowing Down The Recovery Process (00:22:54)

7. Resources And Closing Thoughts (00:25:14)

244 episodes

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