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Pregnancy & Postpartum Corrective Exercise Specialist Certification

Online Core and Pelvic Floor Programs

Professional Certification

Pregnancy and postpartum corrective exercise training for health and fitness professionals

The Pregnancy and Postpartum Corrective Exercise Specialist Course is leading a movement in women's fitness and healthcare. This certification focuses on pregnancy modifications, postpartum timelines, limitations, and special considerations. You will learn proven corrective exercises that progress pregnant or postpartum clients with Pelvic Floor Dysfunction (leaks, tightness, and prolapse), Diastasis Recti, SI Joint Pain, and Low Back Pain into high-intensity exercise.

Dr. Sarah Duvall, DPT, PT

Dr. Sarah Ellis Duvall, PT, DPT, CPT, CNC

Dr. Anna Hammond, DPT, OCS

Dr. Anna Hammond, DPT, OCS

Programs for Women

Online core and pelvic floor rehab programs for pregnant and postpartum women

The CES team is the last stop for many women on their path to recovery. We are passionate about finding solutions to the problems no one else has been able to resolve. Through our comprehensive, industry-leading online programs, the CES team has rehabbed thousands of women with prolapse, leaking, pelvic floor pain and tightness, diastasis recti, hip pain and much more.

Articles

CES articles cover a wide range of topics including diastasis, the pelvic floor, hip strength, back pain, posture, working out and personal motherhood triumphs.

EXERCISING AFTER A C SECTION

Exercising After a C-Section

January 28, 2022

GINA ARTICLE

How Getting Organized with Workouts Will Save You Time, Stress, and Frustration

December 8, 2021

WHAT TO EXPECT DURING A C SECTION

What to Expect During a C-section

November 22, 2021

SECRET TO FLAT ABS

The Secret to Flat Abs

November 8, 2021

c section

C-section: Reasons, Risks, Recovery

October 27, 2021

safe exercises with prolapse FI

Safe Exercises with Prolapse and Ones to Avoid

July 20, 2021

More Articles >

Videos

Improve Pelvic Floor With Posture

What is Pressure Management: Diastasis Recti Recovery, Pelvic Floor Recovery and Hernia Health

How to Train Pelvic Floor Muscles | Isolate and Contract

Front Pelvic Floor Contraction

Why Strengthening Your Middle Traps Helps Core and Pelvic Floor Issues

Why Does a Full Squat Cause Back Pain?

More Videos >

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@drsarahduvall

140k followers

May 17

Let’s talk about why having some hamstring tension can be a good thing for the pelvis. We always hear about needing more hamstring flexibility, being able to touch the floor, etc. But too much hamstring flexibility can also be an issue. I guess the old saying of “too much of a good thing…. “ really is true! ⁣⁣Watch today’s video to find out why some hamstring tension can actually be a good thing, and how too much hamstring stretching could lead to tightness. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#fitpro #fitnessprofessional #hamstrings #hamstring #hamstringstretch #tighthamstrings #yogainstructors #pilatesinstructors

May 10

Which foam roller should you use? Hard, soft, bumpy (@rollgahealth made the bumpy one shown here - I love it!)… there are so many choices that it can be hard to figure out which ones to try.⁣⁣The goal with foam rolling is to downregulate our muscle tone, so various kinds of rollers might be effective, depending on your goal. In my husband's case, he wrote his name on the soft one from @powersystems that he likes best to make sure I didn’t give it away to any of my patients 😂 I kept a giant stack of the small ones and sent them home with people. ⁣⁣Watch the video to find out how you can use different kinds of foam rollers and when I would (or would not) recommend them. ⁣⁣What is your favorite kind of foam roller?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#foamroller #foamrollerworkout #fitmom #fitmum #strongmom #strongmum #fitnessprofessional #yogainstructor #pilatesinsturctors

May 5

I am super excited to announce a FREE webinar talk on deep hip rotator tightness! (The piriformis, obturators, etc.) This webinar will be great for professionals who work with patients/clients and want to help them unwind hip tightness so they can feel loose, strong, and amazing. You can sign up using the link in my bio🙋‍♀️⁣⁣In this webinar, I will go over:⁣🔹How to create lasting length in the piriformis without stretching⁣🔹How to take pressure off of labral tears⁣🔹Ways to improve hip stability⁣🔹Decreasing tension from the hip flexors⁣🔹Moving the femur back in the socket⁣🔹Improving glute firing in everyday life⁣⁣This webinar is going to be packed full of useful information you can start using right away to help your clients/patients! Sign up today using the link in my bio. Anyone is welcome to join, listen in, and work through the exercises with me.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#fitpro #fitnessprofessional #certifiedpersonaltrainer #pilatesteacher #yogateacher #physicaltherapist #personaltrainers #strengthandconditioningcoach

Apr 26

Is your hip tightness contributing to your plantar fasciitis or arch tightness? ⁣⁣A weak muscle has more of a tendency to grip or clench, causing an area of tightness that extends up or down the kinetic chain. In this case, let’s look at how some glute tightness can affect the arch. What is happening at your hip can really affect what is happening at your foot and vice versa!⁣⁣Watch the video for a test to see if your hips could be impacting your feet. Be sure to test both sides and see what you find out.⁣⁣What did the test tell you?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#fitnesspro #fitnessprofessional #fitpro #yogainstructor #pilatesinstructor

Apr 25

This was an incredible weekend filled with incredible people, all around. My heart is overflowing with gratitude. I’ll share more later on our awesome Inner Circle Retreat, but I was simply reflecting this morning on how strong and capable women are!⁣⁣Climbing is typically more of a male-dominated sport. You’ll tend to see more groups of guys or couples, but not as many pairs or groups of women. Don’t get me wrong, my hubby is the best partner; but I think it’s so cool when I see women doing extreme sports, so I wanted to give a huge shoutout to this moment where two women were putting up a route while my friend’s husband watched their 3 kids. It has all the levels of daring, trust, and support. ❤️🙌⁣⁣We can also take a moment to appreciate that my friend has 3 kids, ages 5 to 1, and is still getting outside climbing. 😳 Miracles happen, because she is definitely still in the thick of it. 😅⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#⁣strongmom #strongmum #fitmom #fitmum #climbingwomen #pces

Apr 14

When you try to do a side lunge, do your adductors feel tight or restricted? Watch today’s video for a trick to help them let go!⁣⁣Our lateral abdominals come in from the top to help support our pelvis. This means if we can get our abs to activate more when doing adductor lengthening exercises, we can really help release some of the pressure off of the adductors. ⁣⁣Were you able to notice a difference when you tried this trick?⁣⁣⁣⁣⁣⁣⁣⁣⁣#adductors #fitnessprofessional #abdominals #transverseabdominis #sidelunge #sidelunges #certifiedpersonaltrainer #fitmom #fitmum

Apr 12

Do you have tight adductors? If you do, I have a challenge for you!⁣⁣Our adductors can tighten down to help compensate for muscular weakness in other areas of the pelvis. The glute medius is one of those areas! Try this challenge to find out if you may have a glute medius weakness. Our adductor sits on the inside and our glute medius sits on the outside, so they play off of each other to help provide stability. If one is weak, the other can compensate. I’d like to see if you can push more than you can pull.⁣⁣Grab something to stand on (yoga block, book, etc.), watch the video, and see what you can discover.⁣⁣What did you find out? Do you need to work on your glute medius strength?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#fitpro #fitnessprofessional #adductors #adductor #certifiedpersonaltrainer #fitmom #fitmum

Apr 5

When the hip has its full range of motion, it’s really easy to build great glutes. They seem to show up for exercise and for activities in daily life, like every time you squat down to pick up a toy. ⁣⁣⁣⁣Check out this video for a full explanation of why hip range of motion matters for working on glutes, and why exploring your range of motion can provide insight on what you might need to work on to improve your glutes. ⁣⁣⁣⁣Do you need to work on your range of motion?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣#glute #gluteactivation #glutegains #glutetraining #fitnessprofessional #personaltrainer #certfifiedpersonaltrainer #yogainstructor #pilatesinstructor

Apr 4

Injuries suck! (Save this post – but I hope you never need it!) ⁣⁣I'm sitting here with a fairly bad calf tear, two weeks before a hiking/climbing outdoor vacation, trying to find the positive. 🙄 The struggle is real. And annoying! Thankfully, I filmed this week's videos early. ⁣⁣I generally see two kinds of injuries. One is the type we push ourselves into, due to overloading poor patterns. These often become chronic; like deep butt pain, IT band syndrome, SI joint pain, etc. There are also injuries that happen due to sudden trauma or overwhelming overload, like a slip on black ice or catching a kid in a dangerous situation (too much sudden overload). ⁣⁣Since I've spent half of my life and all of my adult life working to prevent/fix injuries, it's a great offense whenever I'm hurt. How dare you let me down, body! You should know better. 😂 In light of that, I wanted to share some tips. ⁣⁣Tips for sudden injury: ⁣#1. Do NOT attempt to stretch it out. Every single patient I’ve seen who tried to stretch it out only made it worse. If it's a real muscle tear, it will not tolerate stretching well. Instead, try gentle, pain-free (<3/10) range of motion, combined with gentle massage. ⁣⁣#2. Avoid NSAIDS (Advil/ibuprofen, Aleve/naproxen sodium, etc.) They slow down muscle healing. Use ice to control pain and inflammation instead. ⁣⁣#3. Alternate ice with heat. Heat helps to improve circulation and relax the injured muscles. Epsom salt baths are great! ⁣⁣#4. If you can, elevate the injured area for 10-20 minutes above your heart 2-3 times per day. This improves lymphatic drainage, flushes swelling, and gets nutrients to the muscle for healing. ⁣⁣#5. Dig deep for patience. No matter what magic you work, the body takes time to heal. So, make a plan for what you can do. Working surrounding muscles can help you feel stronger faster, so do what you can without provoking further injury. Complete rest isn't always best. ⁣⁣Bottom line, injuries suck! And they have a way of teaching us a lesson. Guess this one is my body telling me I shouldn't dyno for the finish hold at the top of the bouldering wall, and I should leave those antics to the teenagers. 🤦‍♀️ 😂

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Free Resources

Free Pelvic Floor Educational Series

Join us today for this 4-part Pelvic Floor Video Series, absolutely free.

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Free Diastasis Recti Educational Series

Join us today for this 4-part Diastasis Recti Video Series, absolutely free.

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Free Pelvic Floor and Diastasis Recti Course (Professionals)

Free 6 Part Course

Working with pregnant and postpartum clients/patients?

This 6-part course offers key takeaways on breathing, pelvic floor strengthening and diastasis recovery. Sign up and start learning today!

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