StretchLearn Course

Move Well. Stay Strong. Thrive Through Every Trimester.

Evidence-based exercise education for pregnancy and beyond — designed to support, not replace, your healthcare team.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Pregnancy changes your body week by week, and your movement practice needs to evolve with it. This course walks through the physiology of each trimester, evidence-based guidelines from ACOG and CSEP, practical exercise modifications, and a structured postpartum return-to-activity framework. Every module emphasises the importance of working with your midwife, OB, or pelvic-floor physiotherapist — this content is general education, not medical advice.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Identify how cardiovascular, musculoskeletal, and hormonal changes across each trimester affect exercise tolerance and safety

Select appropriate exercise modes, intensities, and positions for the first, second, and third trimesters

Apply evidence-based modifications for common pregnancy discomforts including round ligament pain, diastasis recti risk, and SPD

Describe pelvic-floor loading principles and integrate safe core and pelvic-floor work throughout pregnancy

Outline a phased return-to-exercise approach in the postpartum period, including red-flag symptoms to report to a provider

Communicate confidently with healthcare providers about exercise goals during pregnancy and early postpartum

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Physiology of a Moving Pregnancy

Understand how pregnancy reshapes cardiovascular, musculoskeletal, and hormonal physiology — and why those changes are the foundation of every exercise decision. This module also establishes the global guidelines and the essential role of your healthcare provider.

3 lessons

What Changes — and Why It Matters for ExerciseContent · 45 min

Preview Enabled

Global Guidelines and How to Read ThemContent · 45 min

LMS Access

Your Provider Conversation — What to Ask and What to ShareContent · 45 min

LMS Access

Module 2

Module 2: Trimester-by-Trimester Exercise Guide

Translate physiology into trimester-specific exercise selection, intensity guidance, and movement modifications that evolve as the pregnancy progresses.

3 lessons

First Trimester — Foundations and FatigueContent · 45 min

LMS Access

Second Trimester — The Active WindowContent · 45 min

LMS Access

Third Trimester — Adapting, Not StoppingContent · 45 min

LMS Access

Module 3

Module 3: Pelvic Floor and Core Through Pregnancy

Build a practical, evidence-based understanding of pelvic-floor function, safe core loading, and the key principles of intra-abdominal pressure management across all three trimesters.

3 lessons

Understanding Your Pelvic FloorContent · 45 min

LMS Access

Intra-Abdominal Pressure and Safe Core LoadingContent · 45 min

LMS Access

Core and Pelvic-Floor Exercise ProgressionsContent · 45 min

LMS Access

Module 4

Module 4: Postpartum Return to Exercise

Navigate the postpartum recovery window with evidence-based timelines, tissue healing awareness, and a phased return-to-activity framework — while reinforcing when to escalate to professional support.

3 lessons

The Fourth Trimester — Physiology and Realistic ExpectationsContent · 45 min

LMS Access

Returning to Cardio and Resistance TrainingContent · 45 min

LMS Access

Long-Term Pelvic Health and Sustainable FitnessContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

prenatal fitnesspregnancy exercisepelvic floorpostpartum recoverytrimester modificationswomen's healthdiastasis recti awarenesssafe movement in pregnancy