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https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/23cd4b8a-85a9-4b36-b5b0-8176c76c7d58/IMG_4837.jpeg Blog - “Both Can Be True” — Reflections on the Fourth Trimester - Two Truths and…No Lie Arguably one of the first moments of my fourth trimester: my family is on their way to the hospital, and I want to take my first postpartum shower before they get there. I stand up on legs tired from labor, on feet wearing mustard colored hospital socks, and walk to the bathroom. I pass the mirror and catch a glimpse of my tired eyes, squishy belly, and the oh so glamorous postpartum underwear situation: an enormous pad and and ice pack tucked between my legs. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/15842afe-42a9-4c2c-89a5-d5ffc36b3728/IMG_0761.JPG Blog - “Both Can Be True” — Reflections on the Fourth Trimester - A few days in, I began to crave movement. I had been in the same three positions for days: sitting, holding, feeding. My body needed something different. But I also dreaded the thought of using energy I didn’t have for extra movement. Gentle mobility and breathwork became my bridge. Moving in supportive positions helped me reconnect with my body and find relief without depleting myself. It helped me sit a little taller, breathe a little deeper, and feel a little more like myself. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/2244a137-73f2-4b02-9021-01cd3debbce3/IMG_2026.jpeg Blog - “Both Can Be True” — Reflections on the Fourth Trimester The Fourth Trimester Program was born from this tension. Instead of the vague advice to “just listen to your body,” it offers a roadmap. A progression that helps you honor what your body needs. Helping you find that balance between too much and not enough. I created the program with a pelvic floor PT and it’s been reviewed and approved by an OBGYN, but it was also shaped by my own personal experience of recovery. It’s built from both expertise and lived experience. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/399688a7-4a74-4e86-bedf-7026217ac405/materra-58.jpg Blog - “Both Can Be True” — Reflections on the Fourth Trimester - If you’re in your own fourth trimester right now, this program was built for you. Created with a pelvic floor PT, OBGYN-approved, and designed for this exact season where both can be true. https://materramethod.com/blog/newchapter monthly 0.5 2025-10-21 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/76a69188-de75-4f6f-84a0-01ff682869bf/Screenshot+2025-09-14+at+2.00.43%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) - For Now I’m giving myself permission to end every decision in motherhood with the words “for now.” I’m limiting my social commitments for now. I’m choosing rest over chores for now. I’m feeding her to sleep for now. I’m realizing that my needs and my family’s needs are constantly changing, and the most helpful thing I can do is make choices that fit this current moment. Keep this in mind as you read this announcement, and if it resonates I hope you’ll use it too. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/479cd0e8-5a2a-40dd-952e-17399125db34/IMG_2635.JPG Blog - A New Chapter for Materra Method—moving fully online (for now) - Through this process, I’ve realized there isn’t anything wrong with me at all. What I needed was to stop comparing and instead ask: What’s doable for me? What’s true for my family? What aligns with my values right now? For some, this load might feel completely doable or even energizing. I made the choice to stop wishing I was that person and be honest about how I was really feeling. And the truth was, running the studio is not working for me, for now. I felt like I was getting Cs in all the areas of my life, when what I really wanted was to get As in a few specific areas that were important to me. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876483243-1WJI494PFS1H31OVIWLK/Screenshot+2025-09-14+at+2.00.09%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876535426-ETKLVZCRED42GS5L08SM/Screenshot+2025-09-14+at+2.01.34%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876365503-RU21XXZV2TNJ1XOVCHYR/IMG_6834.JPG Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876540399-0HDUFU6PBM9QKQDV5HOK/Screenshot+2025-09-14+at+2.01.46%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876381788-40568HT9AVBHRDRASQDE/IMG_0120.JPG Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876488858-GE7A64LWKE3K8N84MBXU/Screenshot+2025-09-14+at+2.00.43%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876707707-FEWDI2R3ICY7EQ21JA20/IMG_0534.jpg Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876878750-5ONQ645OJ3B7QS5ZX1OJ/Screenshot+2025-09-14+at+2.05.59%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757877320741-YNIK8UBPZJ1AH9UZGLNZ/Screenshot+2025-09-14+at+2.15.01%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757876871574-9IK5QDDERRDG8EAXLGUO/Screenshot+2025-09-14+at+2.07.19%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757877320085-9ZLCZKIOIHPTACQA1P0A/Screenshot+2025-09-14+at+2.14.52%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1757877626449-CD85QIDK0UJN1U7MGMYL/Screenshot+2025-09-14+at+2.19.52%E2%80%AFPM.png Blog - A New Chapter for Materra Method—moving fully online (for now) https://materramethod.com/blog/secondbirthstory monthly 0.5 2025-10-28 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ae1155b0-e88b-418a-bb1b-f57a7c5d0a4d/IMG_3355.jpeg Blog - My Second Birth Story - Let me start with this. There is no right way to give birth. I wholeheartedly believe that. To be completely upfront, I hesitated to write this. Not because I didn’t want to share my story, but because birth can be a tricky topic where shame and comparison like to rear their ugly heads. This isn’t a blueprint or a how-to guide. It’s simply my experience. And at that, just one of my experiences with birth. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/d507ad67-97ec-4676-92eb-abd978988bc0/IMG_0120.JPG Blog - My Second Birth Story - I was due with my second daughter, Lillian, on March 29, 2025—just one day after my oldest, Magnolia, was born two years prior. My first birth taught me a lot, but that’s a story for another time. The Sparknotes version: I woke up to my water braking, contractions went from 0 to 100, I labored for about 20 hours with an epidural, and Magnolia was born sunny-side up (occiput posterior) after a long pushing phase. Overall it was a positive experience but there were things I hoped would be different this time around. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/c36efa88-fbd9-4851-9781-f51e9dae2b66/IMG_0137.png Blog - My Second Birth Story I had set up our nursery as my labor space. It felt symbolic since it was the room I’d bring this baby home to. I’d hung up affirmation cards, had my birth ball and heating pad ready, and last minute ran down to the basement (between early contractions lol) to find a box of tealights for soft lighting. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/f47dfe37-3771-462d-bf27-81313b43d3f2/IMG_3339.jpeg Blog - My Second Birth Story - I labored on all fours on the bed for a while before asking for a birth ball. That same position sitting on the ball and leaning onto the bed was still my go-to. I stayed there from around 3:45 a.m. on, except for cervical checks. By 4:15 a.m., I was 7cm, Maggie Rogers was playing in the background, and things were ramping up. Side note: I really didn’t like cervical checks. Even when timed between contractions, they’d always trigger one immediately after, eating into my rest time. That being said, it was nice to hear I was progressing. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/3f584d3a-bc61-425d-ad02-5fbdfbc608f9/058CDF54-B3AD-48F9-9137-CE91AAD7D73E.jpeg Blog - My Second Birth Story - I had a huge emotional release, but not the immediate relief I expected. That may have been because I was still standing—or maybe it was just the surprise of how fast everything had happened. My husband cut the cord, and I delivered the placenta still on my feet. Once I climbed into bed and finally held my sweet girl for the first time, I felt the full weight of relief and joy settle in. My OB arrived shortly after to check on me and stitch a small tear. Once the room was cleaned, the sun began to rise outside our window, and we had a moment of quiet. That’s when I finally felt fully at ease. https://materramethod.com/blog/tryingtoconcieveexercise monthly 0.5 2025-07-23 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/daf50e1c-3b49-42ae-a94b-05b3cd6fd5c4/materra-107+%282%29.jpg Blog - 5 Tips on Exercising While Trying to Conceive - Trying to conceive can come with many emotions and questions. For me there was excitement, anxiety, hope, and about 100 Google searches on if X was safe or if Y would bring us closer to our goal of conceiving. I am not here to put exercise on your plate of things to worry about while trying to conceive (TTC). You likely have enough you’re thinking about. The bottom line is that moderate intensity exercise is recommended for most women while trying to conceive (source). So if you’re already in an exercise routine you enjoy keep it up, and if you’d like to start one, go for it as long as you have clearance from your medical team! https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/060f678d-4704-4954-af88-a1ecda179ee8/Erker-35.jpg Blog - 5 Tips on Exercising While Trying to Conceive - By focusing on these muscle groups we are building a strong foundation for preventing or lessening the severity of common pregnancy aches and pains mentioned above. Here are a few of our favorite exercises for each muscle group: https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/cf01e463-545b-4a26-9f79-b36ab0e29024/Erker-13.jpg Blog - 5 Tips on Exercising While Trying to Conceive - The posture changes that come along with pregnancy tend to do a number on the spine and hips in particular. At the spine we focus on establishing good thoracic extension(the ability to arch back near your bra line) and rotation (the ability to rotate at that same spot) through mobility drills like side lying open book (seen right) and puppy pose. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/a2eb7ef6-80b9-487d-a0f9-601ece612b28/Erker-118.jpg Blog - 5 Tips on Exercising While Trying to Conceive - “An ounce of prevention is worth a pound of cure.” https://materramethod.com/blog/thingsivechanged2 monthly 0.5 2024-07-03 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/8dcfc818-3fe2-41b3-a9aa-76aa1efc72e8/materra-101+%281%29.jpg Blog - Part 2: How my first year of motherhood is shaping where Materra Method is headed next - Between squats and stretches I listened intently to their experiences of motherhood and did my best to absorb their advice for the day when I’d become a mother. Even with this incredible prep I was still naive to the enormous way that becoming a mother changes every aspect of your world. While I could write an entire blog post on that idea alone, I want to zoom in on how motherhood specifically changed the way I exercise. In one sentence—it got way harder to fit exercise into my days! The confines of motherhood (in particular early motherhood) made it challenging for me to consistently exercise in a way that nourished my body and mind. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Part 2: How my first year of motherhood is shaping where Materra Method is headed next - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/firstyearreflection monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ea3caf5e-aa8c-46f7-b412-c71b604ca7dd/erker-70.jpg Blog - Part 1: How my first year of motherhood is shaping where Materra Method is headed next I’ve thought about my personal growth like accepting the many paradoxes of motherhood or releasing my need for external approval for my choices as a mom, but I’ve also examined how my perspective on movement, exercise and our methodology at Materra Method has evolved. I started Materra in the fall of 2019, about 3 and a half years before giving birth to my daughter. I’m so thankful for that time as it gave me the ability to hear and learn from hundreds of TTC, pregnancy and postpartum experiences that weren’t colored by my own experience. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Part 1: How my first year of motherhood is shaping where Materra Method is headed next - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/returntorunning monthly 0.5 2024-04-22 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/90a2a27e-4494-4603-94c3-b2818823f7d2/275913500_491851479248278_4417322042288811123_n.jpg Blog - Postpartum Running Q + A with Pelvic Floor PT - Just cleared for exercise and ready to run? We bet you have a few lingering questions. We’re here with answers from a Pelvic Floor PT. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389014867-D2H8IYNSFH6SRVZXCPPS/52.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389015200-OW5XFIFHMEIUQYIPGMDO/53.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389046452-V9DAU6PU786MIJQ9O36A/48.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389013887-MFCJBY4JV19SPAKYBX1Q/51.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389220606-EER40Y83TLQS3FO1I83O/47.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389221967-4E7HAWNOLSG4A35OOX2Q/50.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389220667-EZ5056N0ZKSVW1HO3UPY/46.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1713389221869-MB5D8Q95AQN4XGJM73ZB/49.png Blog - Postpartum Running Q + A with Pelvic Floor PT https://materramethod.com/blog/deliverytips monthly 0.5 2024-03-18 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/04b325d6-f688-4aab-b37e-3dcc86029ec7/abby-12.jpg Blog - Labor & Delivery Considerations: Preparing for delivery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/9b56574e-3237-4257-852a-1e52312a670f/Educational+Instagram+Posts+2024.jpg Blog - Labor & Delivery Considerations: Preparing for delivery - Pushing Breaths Imagine (and actually practice before you are in labor) blowing up a balloon! This is similar to the audible, strong exhale you want to utilize while you push. Exhaling while pushing reduces the stress on the pelvic floor compared to a breath-holding technique. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/3a4e79d4-d0db-4b60-8dd5-0a416ecaadeb/33.png Blog - Labor & Delivery Considerations: Preparing for delivery - Towel Trick If you choose to push on your back (a lot of birthers prefer this), try this simple towel trick! The sacrum and tailbone are made to move and give during labor and delivery as your baby moves down and out. While lying on your back on the bed, your sacrum and tailbone get pinned against the bed and cannot move as they should. Using a towel roll positioned like this removes this pressure and allows for proper opening and movement. This can reduce the risk of injury and experiencing postpartum tailbone pain. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1710119944160-4BRG6SJ28R7TJ06GGPTL/33+copy.png Blog - Labor & Delivery Considerations: Preparing for delivery https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1710119943093-MQ5S5YN43HM1X8P5BS1J/36.png Blog - Labor & Delivery Considerations: Preparing for delivery https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1710119943813-VXW0KVS59RC536H9TR4P/37.png Blog - Labor & Delivery Considerations: Preparing for delivery https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1710119943152-UBNYATQDYXNMDNJD4DC5/35.png Blog - Labor & Delivery Considerations: Preparing for delivery https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1710119944786-PCWOETFX5BTDZLMYFJYQ/34+copy.png Blog - Labor & Delivery Considerations: Preparing for delivery https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/239f3c52-c21c-4819-b091-ec04fa95b481/Materra-58.jpg Blog - Labor & Delivery Considerations: Preparing for delivery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Labor & Delivery Considerations: Preparing for delivery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/firststageoflabor monthly 0.5 2024-03-13 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/34abe431-18b5-4e2c-9c44-643b237d42b8/Materra-26.jpg Blog - Labor & Delivery Considerations: Preparing for the first stage of labor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/0cd8d427-c00d-428c-8cfc-222d67172fb5/Materra-38.jpg Blog - Labor & Delivery Considerations: Preparing for the first stage of labor - Diaphragmatic Breathing Perform slow, deep breathing in comfortable positions to calm your nervous system. Utilize a 4-8 second count for both the inhale and exhale. While inhaling, let your belly and pelvic floor expand and relax. While exhaling, let your belly and pelvic floor release and return to neutral. Don’t contract! (aka Kegel) https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/d321d359-bc4d-4560-9600-9872822ec01b/IMG_5566.jpg Blog - Labor & Delivery Considerations: Preparing for the first stage of labor - Box Breathing Inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Pause and wait for 4 seconds before taking another breath in to repeat. This technique is also helpful in calming the nervous system and providing you with more control over your breathing patterns to help with pain management. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1709525057684-5XV0EQ9X35VBS730CSUV/3+%283%29.png Blog - Labor & Delivery Considerations: Preparing for the first stage of labor https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1709525058725-OWY9OMIERVU4Y2CK76X3/3+%284%29.png Blog - Labor & Delivery Considerations: Preparing for the first stage of labor https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1709525057683-Z5Z87DR7XL10Y8HC8SJ6/3+%282%29.png Blog - Labor & Delivery Considerations: Preparing for the first stage of labor https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1709525059661-O3FUGVEQQYK2JX8JQFID/3.png Blog - Labor & Delivery Considerations: Preparing for the first stage of labor https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1709525059066-NUDMYYE4A91UW2W6VUQ0/3+%285%29.png Blog - Labor & Delivery Considerations: Preparing for the first stage of labor https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1cc902bb-64ef-4812-ac71-0ece24ed557a/Materra-55.jpg Blog - Labor & Delivery Considerations: Preparing for the first stage of labor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Labor & Delivery Considerations: Preparing for the first stage of labor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/babywearingexercise monthly 0.5 2024-04-12 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/5de25dc7-3aa7-4ad7-a460-077ec06e9b62/materra-96.jpg Blog - Baby Friendly Workouts: Is it safe to exercise while baby wearing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/3fe7860f-c69b-4dbd-ae3a-30dd7cf6cf1a/materra-91.jpg Blog - Baby Friendly Workouts: Is it safe to exercise while baby wearing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/58d4d798-85ef-46e6-8424-4e263f20e35d/Screen+Shot+2024-03-01+at+11.49.44+AM.png Blog - Baby Friendly Workouts: Is it safe to exercise while baby wearing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/tipsforreturningtoexercispostpartum monthly 0.5 2024-03-13 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647213959618-QBWZWV0BUJNXDBAPPP3I/image-asset.jpeg Blog - Top 5 Tips for Returning to Exercise Postpartum - How to Diaphragmatic Breathe 1. Inhale through your nose. Allow the air to expand 360 degrees throughout your core. You should feel expansion of the rib cage side to side and ftont to back. The belly will gently rise and there is a gentle softening or opening in the pelvic floor. 2. Exhale and allow the ribs, belly, and pelvic floor to return to neutral. I like to say “do nothing”. Avoid pulling back in or engaging. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647213962941-Z0LOXIXFRQ1OD8B7J8DZ/image-asset.jpeg Blog - Top 5 Tips for Returning to Exercise Postpartum https://materramethod.com/blog/painfulsex monthly 0.5 2024-03-01 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707247840463-45QGVZQFGRRI4T6C5BZB/Subject+3.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707247841815-HWITTNUII5QAPU5TGKPN/Subject+5.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707247840621-AQUTZD26XXPT6UYT0H2Y/Subject+2.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707247843789-DZZZHUQ7PCYNHB368A42/Subject.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707250544242-2YYUC1TL1AN1BXJP55ZH/Subject+7.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707250544246-VYUMUKYTOY70C8K2AGBQ/Subject+4.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707251120314-HTRPNKLK5FI87CQL9JIQ/Subject+6.png Blog - How Can I Make Sex Less Painful After Giving Birth? https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - How Can I Make Sex Less Painful After Giving Birth? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/waystostopsuckingin monthly 0.5 2024-04-15 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/b49f36fe-6a6c-48a1-987d-31058a027463/materra-34+%282%29.jpg Blog - Let It Go Part 2: Five tips to help break the habit of sucking in your stomach - 2. Learn Diaphragmatic Breathing Practice breathing with your diaphragm into your rib cage, belly and pelvic floor in varying positions. Start by lying on your back and then transition to lying on your side, hands and knees, seated and eventually standing. I love practicing in hands and knees so I can get that feedback of letting my belly fall towards the floor when I inhale. If you’re an app member here’s a great video tutorial! https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/29595574-12f5-4f72-b0f8-c9a9869dc8a4/Erker-25.jpg Blog - Let It Go Part 2: Five tips to help break the habit of sucking in your stomach - 4. Try Out Self Massage If you feel comfortable you can gently massage your belly. This is a great way to remind your body it’s safe to let your stomach be relaxed and can help to ease tension. Every core holds tension in different places but you may try focusing on the area right under your rib cage, your waistline and the space between the top of your hip and your bottom rib. Notice what brings relief and continue to work gently there. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/d97856ac-349a-413c-adbe-6bbc63b11af8/Materra-51.jpg Blog - Let It Go Part 2: Five tips to help break the habit of sucking in your stomach - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Let It Go Part 2: Five tips to help break the habit of sucking in your stomach - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/stopsuckinginyourbelly monthly 0.5 2024-03-13 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/a58727ee-bbea-4c90-ad38-70dfc0728418/Erker-1+%281%29.jpg Blog - Let It Go Part 1: Why sucking in your stomach does more harm than good for your core and pelvic floor  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/67efed2c-7ccf-42ff-a50f-590d73ef9dc1/IMG_4876.jpg Blog - Let It Go Part 1: Why sucking in your stomach does more harm than good for your core and pelvic floor  - Sucking In This looks like pulling your belly button to your spine and usually results in your rib cage widening. You are also usually holding your breath or breathing shallowly if sucking in. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/9e5bca16-eec8-416e-bccd-a89ec72386d3/IMG_4879.jpg Blog - Let It Go Part 1: Why sucking in your stomach does more harm than good for your core and pelvic floor  - Ab Gripping: This also goes by the term “rib gripping” and looks like tightening your upper abs or obliques and typically results in your rib cage narrowing. You might even feel your shoulders pulled forward slightly. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1c8cfb27-d629-4360-bce0-dead15908b84/free.trial.banner Blog - Let It Go Part 1: Why sucking in your stomach does more harm than good for your core and pelvic floor  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://materramethod.com/blog/category/Category+1 monthly 0.5 https://materramethod.com/blog/category/Category+3 monthly 0.5 https://materramethod.com/blog/category/Category+2 monthly 0.5 https://materramethod.com/blog/tag/Home+Page monthly 0.5 https://materramethod.com/quarterly-updates daily 0.75 2025-02-21 https://materramethod.com/quarterly-updates/q1-2025 monthly 0.5 2025-02-21 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/f22a1c6c-129a-4dd9-8ccf-2a93ee852f3d/2024+App+Thumbnails+.png Quarterly Updates - 2025 Q1 Update - We’re excited to show you all the new offerings added to the app. Check out this quick 3-minute walkthrough. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/48d5d09f-bc4f-4948-90b7-5cdc83227a41/erker-81.jpg Quarterly Updates - 2025 Q1 Update - Personal Update I'm in the final weeks of my pregnancy with my second daughter! Throughout this pregnancy, I've worked with our partner pelvic floor PT to update our Pregnancy Program on the app, filming over 100 new workouts for women to follow from week 6-40 of pregnancy. Every workout in this program was intentionally designed for pregnancy, and I’ve tested each one in my own pregnant body to make sure they're safe, effective + feel good. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/a71d4a5d-2a50-41f2-8880-48b6ce3a601d/materra-2.jpg Quarterly Updates - 2025 Q1 Update - New Programs Research-based programs to guide women through specific stages of motherhood. While the existing library of hundreds of leveled videos gives users freedom to find what works for them, we saw the need for guided programs designed specifically for the stages and needs of motherhood https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ce848814-d5da-49f1-909b-2b4914e5ae00/materra-51+%281%29.jpg Quarterly Updates - 2025 Q1 Update - New Class Types Materra Method consists of movement in a variety of modalities to connect with the core and pelvic floor, build functional strength, and improve fitness levels. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/eb242ff1-930e-4735-a087-5419fb88d566/Erker-6.jpg Quarterly Updates - 2025 Q1 Update - Introducing out partner Pelvic Floor Physical Therapist, Colleen Lind, DPT Colleen received her Doctor of Physical Therapy degree from Washington University in St. Louis and practices with a specialty in pelvic health. At Materra Method, she advises on all exercises, and she created the pain programs to guide women through common aches and pains of pregnancy. https://materramethod.com/book-with-us daily 0.75 2025-01-02 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/427ba69c-ddb3-47c4-ad15-2ed2a93065bf/App+Download+QR.png Book With Us - Download acuity scheduling client app in the app store After downloading, scan the QR code or type in materramethod.as.me to add our studio where you can easily book and manage your classes and privates. https://materramethod.com/contact daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647213103954-20ZEQ17KJSIEG2IC18SC/image-asset.jpeg Contact https://materramethod.com/services daily 0.75 2025-02-17 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/27a368d1-fef1-4624-9620-2eb74edebe8b/ALL+OFFERINGS-online-1.jpg Services - Online Membership Explore our on-demand library of pre and postnatal workouts ranging from 5-45 minutes, leveled to take you from conception through the fourth trimester and beyond. Recommended for the woman eager to get started and wants to move on her own time. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/c69e480a-663a-4391-b7d0-563c903923de/ALL+OFFERINGS-privates-1.jpg Services - Private training We offer one on one and small group training sessions both in-home and virtually. Recommended for the woman looking for convenience and fully personalized workouts. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/64fcd1db-0c89-47de-ae22-513f7791d837/HOME+PAGE-testimonial-fave2.jpg Services - Group Classes Join our community of Materra mamas for a small group class or workshop at our studio in University City. Recommended for the woman looking to move with others in-person. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/de490fed-8192-4fd8-8c95-f382c82e0640/HOME+PAGE-squareblock-privatetraining-fave2.jpg Services - Partnership packages for businesses Customizable partnership packages tailored to your business or organization. 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When prompted input “materramethod” as the member area name. https://materramethod.com/testimonials daily 0.75 2024-11-08 https://materramethod.com/home daily 1.0 2025-08-26 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/b0c4b091-db8c-42da-a3fe-71bae103fb14/Materra+Method+Group+Classes.jpg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1707322469689-C8121D71YWIQ7RK1WD2A/Materra-51.jpg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/0cc523e1-bd55-4192-9031-36f0126f4106/Materra+Method+Top+Banner.jpg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647210121187-91LT41WI4B85XEEQ0E8B/Home.jpg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647210121191-5EMTU58Q76XAM1LYCBC5/Event-4.jpg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647210121196-23GKQL7IMADW5X8HH4H6/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/78daaa73-5968-4ac5-9287-2e24b57b6ae2/materra-104+%281%29.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/b373e6e4-75cd-4626-b0fc-95b3112ff2c6/materra-11.jpg Home - Movement made, not just modified, for motherhood. Our method was created for hopeful, expectant, new and seasoned mothers looking for workouts designed to fit your ever changing body, schedule, and mood. The techniques and mindset shifts you’ll learn with us will follow you for years to come. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/c592a03d-718e-4af6-9045-3df87395823a/Materra+Pregnancy+Exercise.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1fbdc877-193c-47b4-8bbe-33dd50f5f00c/materra-49.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/6ca4ad24-1e76-4471-b5e2-5541400c94a5/abby-17.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/d596acb8-a689-445f-bca7-4575b6a44b09/Erker-17+%281%29.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/8a98cc9f-a84d-4c6f-9a5e-3c36b29465e7/Erker-25.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/35092326-d89f-4ada-9f71-516d8a9d8e17/materra-54.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/3c79d07a-9bef-4792-8d56-221de9404ffe/Materra+On+Demand+Exercise.jpg https://materramethod.com/pregnancy-prep-program daily 0.75 2025-02-08 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ce848814-d5da-49f1-909b-2b4914e5ae00/materra-51+%281%29.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/b193af2f-d09a-4bc5-a01e-a5eb4a3b566b/Erker-65.jpg Pregnancy Prep Program - What can you expect? An evidenced based program created by a perinatal fitness expert and pelvic floor physical therapist. Three program tracks to choose from including 5x/week, 3x/week or 3x/week without cardio. A variety of class types every week that include: Connect: barre/Pilates style classes Lift: mindful strength training Elevate: cardio with low and high impact options Release: mobility and stretching Exercises specifically targeting areas of your body that help to build a strong foundation for the physical changes of pregnancy. Instant access to our entire library of on-demand pre and post natal workouts including mini workouts to fit into your busy day. Access to our virtual community made up of moms at every stage of motherhood as well as DMs with our founder Abby. https://materramethod.com/pain-programs daily 0.75 2025-02-17 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/8d5cd842-aaa5-427e-a222-4f95efc431ea/Erker-17+%281%29.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/f1a020c0-89cf-410f-9891-f3f4523dc239/Erker-25.jpg Pain Programs - What can you expect? Evidenced based programs created by a pelvic floor physical therapist and a perinatal fitness expert Educational content to learn how and why these pains happen Corrective exercise routines that can help address your pain Helpful modifications for exercise and for daily life Workout classes with exercises specifically chosen to help keep you moving without exacerbating existing issues https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ea0362ac-4189-427f-b22e-29e290b92c78/Erker-6.jpg Pain Programs - Meet our pelvic floor physical therapist. Colleen lind, PT, dpt Passionate women’s health provider + mom to two littles Colleen whole-heartedly believes in the mission of Materra Method - to offer safe and effective movement MADE for motherhood, not just modified. She has found it to be the perfect opportunity, not only for herself to participate in as a busy mom of little ones, but also to contribute to this mission and extend her expertise in pelvic health beyond the walls of a physical therapy clinic. Through her work, she strives to empower every mother to move optimally and feel confident in their own unique and beautiful body. As a Doctor of Physical Therapy specializing in pelvic health, Colleen has a specific interest in working with female athletes and active women during pregnancy, postpartum and far beyond. She utilizes her expertise in human movement to educate individuals on a variety of orthopedic and pelvic health related conditions. Her passion for pursuing a career in pelvic health physical therapy evolved after discovering the large disparity that exists in this area of practice. Colleen strongly believes that everyone should have access to pelvic health care and knowledge and is committed to making this goal a reality. https://materramethod.com/pregnancy-program daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/42701e73-a800-486e-b164-e0d9748712d9/Materra+Method+Testimonials.jpg Pregnancy Program https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647210117931-DNXISSGKOZIAYG1GWPC6/Contact-banner.jpg Pregnancy Program https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/d9baf7b8-d21c-4096-9b78-a4372488acd0/abby-9.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/f68e888a-0c01-4ff7-ba4b-98f4ac17f43f/abby-2.jpg Pregnancy Program - What can you expect? An evidenced based program created by a perinatal fitness expert and pelvic floor physical therapist Three program tracks to choose from including 5x/week, 3x/week or 3x/week without cardio. Exercises specifically tailored to each trimester and taught by our founder, Abby, while she was progressed through each week of her own pregnancy. A variety of class types every week that include: Connect: barre/Pilates style classes Lift: mindful strength training Elevate: cardio with low and high impact options Release: mobility and stretching Weekly nutrition content including recipe ideas Educational content curated by mental health experts Instant access to our entire library of on-demand pre and post natal workouts Access to our virtual community made up of moms at every stage of motherhood https://materramethod.com/pop-up-classes daily 0.75 2026-01-20 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/235992a9-6b38-4cdf-a385-5baf5817cc2f/Materra-77.jpg Pop-Up Classes https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1647210117931-DNXISSGKOZIAYG1GWPC6/Contact-banner.jpg Pop-Up Classes https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/2e94361e-0f97-4834-a618-e1128d8abf4f/materra-52.jpg https://materramethod.com/about daily 0.75 2025-02-26 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/a0df4e83-05aa-4f0e-890f-7dc15fd9482d/website+mind+body+connection.png About Us https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/51af65ad-3307-4c87-8cec-00e5a37e7916/website+mindset.png About Us https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/f3ccdaad-76c6-465e-8ece-84f2c172c1a5/website+Motherhood+community.png About Us https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/fcfeac25-b0a1-44ca-a91f-1f217a34e32e/materra-54.jpg About Us - Meet Materra Method A fitness app with movement made — not modified — for motherhood. Made for motherhood. We have specific programs designed for every stage of motherhood. Whether you are preparing for pregnancy, moving through each trimester, in the fourth trimester, or newly postpartum (and beyond), our workouts are created with your changing body and needs in mind. Made by experts. Classes are created by a prenatal fitness expert in partnership with a Pelvic Floor Physical Therapist. Our workouts are designed to build full-body strength while emphasizing the muscle groups you need to feel strong on your journey to and through motherhood. Made for your schedule. Designed to fit into your life with on-demand classes of varying lengths, accessible anytime, anywhere. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/6a2218fb-25b4-4c98-8cb0-c2acade06cf9/About+Materra+Method+Founder+Abby+Erker.jpg About Us - Meet our founder Abby erker, M.A.SLP, M.Ed Core Exercise Solutions-PPCES On a mission to bring every mother home to their body through mindful movement. After many years as a fitness professional, Abby saw patterns of miseducation and misunderstanding surrounding how pregnant and postpartum women were moving and relating to their bodies. She believed women deserved more than over generalized exercise guidelines and “bounce back after baby” fitness messaging. Enter, Materra Method. Abby trained to be a Pregnancy and Postpartum Exercise Specialist and began to fuse her love for workouts like barre, Pilates and yoga with corrective exercises chosen for the pre and post natal woman. Since it’s beginning, Materra Method has grown from a few private clients to a community of women standing beside and behind each other as we move through the challenges and joys of motherhood. https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/ea0362ac-4189-427f-b22e-29e290b92c78/Erker-6.jpg About Us - Meet our pelvic floor physical therapist. Colleen lind, PT, dpt Washington University School of Medicine in St. Louis Colleen whole-heartedly believes in the mission of Materra Method and has found it to be the perfect way for her to extend her expertise in pelvic health beyond the walls of a physical therapy clinic. Through her work she strives to empower every mother to move safely and feel confident in their unique and beautiful body. She is a Doctor of Physical Therapy specializing in pelvic health and related orthopedic conditions. Certified as a pelvic health physical therapist, she has always had a specific interest in working with female athletes and active women during pregnancy and postpartum. Outside of her profession as a physical therapist, she is married to a fellow physical therapist (something she swore she wouldn’t do: ) and is the mother to two young girls. You can find them traveling exploring the outdoors as a family anytime they can! https://materramethod.com/4th-trimester-program daily 0.75 2025-06-21 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/3bea1946-23b0-491b-af2b-a990699046ce/Erker-1.jpg https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/aacd6d1c-b4b0-4c3c-bcda-18a9ba42e91b/materra-80.jpg 4th Trimester Program - What can you expect? An evidenced based program created by a perinatal fitness expert and pelvic floor physical therapist to guide you through the first 12 weeks postpartum Breath work, stretching, and gentle movement to: Ease aches and pains of early motherhood Promote natural healing Help reconnect with your pelvic floor and core Set up a foundation for returning to exercise once cleared by your healthcare provider Instant access to our entire library of on-demand pre and post natal workouts, ready for you once you are cleared for exercise Access to our virtual community made up of moms at every stage of motherhood as well as DMs with our founder Abby https://materramethod.com/gift daily 0.75 2024-05-15 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/dfaeeb72-553b-42ea-bb86-90ec329a6d08/abby-22.jpg https://materramethod.com/gift/p/materra-method-studio-gift-card monthly 0.5 2024-05-15 https://images.squarespace-cdn.com/content/v1/622e6e46c39bdb286737b2bd/1715802526544-E3OWMJYU9RPMTCMI748D/Class+Photos+for+Scheduler+%282%29.png Gift Certificates - Materra Method Studio Gift Card