The First 4 Weeks
Your postpartum recovery program
The First 4 Weeks is a step-by-step postpartum recovery plan created by Dr. Abigail Andres, DPT. Rooted in pelvic floor clinical best practices, this guide gives clear daily actions, breathing and movement progressions, nourishment tips, emotional support reminders, and week-end check-ins so you can rebuild strength with confidence.
What you’ll get
The full 4-week PDF program
Weekly check-ins and Weekly Exercise Logs (Printable)
Practical exercises — use the Home Exercise Overview page as a reference
Red flag reminders and guidance on when to seek help
A list of essential postpartum recovery resources
A $30 discount code for your first virtual pelvic floor physical therapy evaluation
Why this works
This is more than a reading guide — it’s a practical plan designed to help you feel physically safer, more confident, and supported. It’s written by a licensed pelvic floor physical therapist and presented in a compassionate, easy-to-follow format.
Who this is for
New parents during the early postpartum weeks
Anyone who recently gave birth and wants a gentle, expert plan for recovery
Those returning to activity after having a baby and needing a structured, safe approach
Frequently Asked Questions
Is this safe after a C-section?
Yes! The guide includes notes for both vaginal and C-section recovery and when to seek personalized guidance.
How will I get the PDF?
After purchase, you’ll receive an email with a secure download link. Keep that email for your files.
What if I’m past the first 4 weeks?
This program is a great place to start regardless of how far into postpartum you are.
Designed by an Expert Who Gets It.
Hi, I'm Dr. Abigail Andres, and I'm a Pelvic Floor Physical Therapist (and a mom, too!).
I created this e-book after seeing countless new mothers feel confused and unsupported in the weeks following birth. You deserve expert guidance that's accessible and easy to follow. I poured my years of clinical expertise into this guide to give you the confidence to heal properly. It’s not about "bouncing back" —it's about healing and functional recovery.
I can’t wait to start this journey with you!
Abby