Pre & Post Partum
Program

This pre- and post-partum program is designed to help women prepare their bodies for childbirth and support a safe, effective recovery afterward. Through guided movement, education, and progressive routines, participants build strength, resilience, and confidence before and after delivery.

Who is
it for?

Pre- and Post-Partum Program

This program is for expecting mothers at any stage of pregnancy and new mothers in the postpartum period who want to stay active, prepare physically for labor, and support healing and recovery after birth. It is appropriate for women seeking a structured, body-aware approach to movement that adapts to the changing demands of pregnancy and early motherhood.

Clear Access to
the Program

01

On-demand access through a secure web portal to guided exercises, stretches, and movement routines tailored for pregnancy and postpartum recovery.

02

Progressive programming that evolves with each stage of pregnancy and healing after birth.

03

Clear, easy-to-follow routines designed to be done at home with minimal equipment and flexible scheduling.

The Physical Foundation
For Your Golf Game

01

Improved strength, mobility, and endurance for labor and delivery, helping the body tolerate physical demands and recover more efficiently.

02

Better support of the core and pelvic floor, which can aid posture, breathing, and functional movement during pregnancy and postpartum healing.

03

Reduced discomfort and common aches, including back, hip, and pelvic pain associated with pregnancy and early motherhood.

04

Faster, more confident recovery after birth, with improved energy levels, mood, and return to daily activities through safe, guided movement.

Outcomes

  • Increased swing speed
  • Gain yards off the tee
  • Increased mobility
  • Functional Strength

Price

$200

Unlimited access for 1 year.

Frequently Asked
Questions

Yes, every exercise includes a video and written instructions.

Both. The included PDF outlines the equipment needed for at-home or gym-based workouts.

  1. Dumbbells (5-25 lbs)
  2. Resistance bands (light to heavy),
  3. A yoga mat,
  4. A kneeling pad,
  5. A step box (6-18 inches)
  6. A golf club(Weights and step height should be chosen based on your individual physical ability.)

Approximately 45 minutes for workouts and mobility sessions; 5-10 minutes for pre-round mobility.

Plan for two workouts per week that complement your weekly rounds of golf. The PDF provides sample weekly workout schedules.

The ultimate goal is safety. The program includes guidance on modifying exercises and adjusting weights to meet your individual needs.

Meet the Program Designers

Janette Kuhns, MSOT, OTR/L, PRPC

JANETTE KUHNS Headshot

Janette is a dedicated Pelvic Floor and Orthopedic occupational therapist originally from Seattle, WA. After earning her BS in Psychology with a Sport Psychology minor from WWU, she became a corrective exercise specialist, discovering a passion for helping people reduce pain and improve function through physical activity and lifestyle redesign. She has always been drawn to women’s health—whether supporting the peri- and postpartum population, or empowering/advocating for women within the healthcare system—she entered OT school knowing this was her calling. Since starting her career in pelvic health, Janette has completed advanced training in pelvic floor rehabilitation, pregnancy/postpartum rehabilitation, chronic pelvic pain conditions, advanced orthopedic manual therapy skills, soft tissue and visceral mobilization, trauma-informed pelvic floor therapy, dry needling of the lumbo-pelvic-hip complex, and is a Level 1 Barefoot Rehabilitation Specialist. She has also achieved her Pelvic Rehabilitation Practitioner Certification (PRPC). Janette will also spend her off-time as an adjunct professor at A. T. Still University, teaching courses within the OT program, including creating the first-ever pelvic health OT elective course in a credentialed university graduate program.

Janette’s mission is to provide care and education that empowers patients to be confident, informed experts on their own bodies, while ensuring patients feel safe and secure while seeking help for vulnerable concerns. She believes that mental, physical, and emotional health all play vital roles in recovery, and no aspect should be overlooked. Occupational therapy’s whole-person approach allows her to guide patients back to the activities that bring them joy and fulfillment.

You can typically find Janette outdoors soaking up as much sunshine as possible. She loves to go camping with her significant other and their dog, Macy. She also loves to travel and explore other cultures. She is passionate about living a healthy, active lifestyle.

Janette Kuhns, MSOT, OTR/L, PRPC

Maria Kilgore headshot

Maria, a University of Southern California graduate, brings a wealth of knowledge and experience to Spooner. As a competitive athlete herself, Maria deeply understands the demands athletes face and is committed to providing personalized care to optimize performance and prevent injury. Driven by a relentless pursuit of excellence, Maria has achieved remarkable feats in the world of endurance sports. Her qualification for the Ironman World Championship is a testament to her dedication, perseverance, and unwavering determination.

While in physical therapy school, she became interested in supporting women in endurance sports and navigating women in their journey to motherhood. Maria has spent time continuously learning how to help her patients return to their passions alongside motherhood.

Outside the clinic, Maria enjoys getting outside (when the weather is cool!) and spending time with her dog, Pepper, and rabbit, Pen. In her free time, she trains for triathlons and is learning how to garden.