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Dr. Cindy Kimmi Tan | Wellness & Physical Therapy

@verticalmovementwellness

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PT • Mom of 2 • Believer 🤍
🌿 Women’s Wellness Coaching
✨ Movement • Lifestyle • Nutrition
💻 Virtual
👇 Work with me

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It’s been 6 weeks and you’ve been cleared by your doctor to go back to exercising.

Now what? 👀

Here are 11 things you can look at to see how you are recovering postpartum.

Need help or guidance?

The Postpartum Growth Journey is a personalized one-on-one wellness coaching program to give you guidance in your postpartum recovery so you can thrive as a mother.

Whether you are 6 weeks postpartum or 8 years out, this program is made for you mama.

Click the link in my bio for more info or send me a DM “Postpartum” if you want to chat. :)

Yay! I’m so glad you’re here! taken in Los Angeles, California by @verticalmovementwellness

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5

11 days ago

Do you breathe with your neck and have a shallow breathing pattern?

Let’s work on your rib mobility.

Place your hands around your lower ribs. Take a deep breath in, then exhale and gently guide your ribs inward.

Keep that gentle pressure as you breathe in again. Feel your ribs expand into your hands.

Exhale and let your hands gently follow your ribs inward.

Repeat a 2-3 times, then take one big breath in and imagine your ribs expanding like a 360-degree umbrella.

By improving your rib cage mobility and your ability to take deep breaths through your diaphragm, you are improving your core and pelvic floor function. This can so help reduce neck and lower back tightness.

Improving your rib mobility is especially important for many postpartum moms.

I know how different your body can feel after having a baby. 🤍

That’s why I created my Postpartum Growth Journey—my 1:1 wellness coaching to help you rebuild strength, reconnect with your body, and feel like yourself again.

Click the link in my bio to apply or to schedule a free discovery call. I’m happy to chat! by @verticalmovementwellness

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18 days ago

I’m really thankful for this moment.

Fitness & health will look different for every parent.

For my hubby and I, it took us about a year after our second kid to finally find a routine that worked for the both of us.

Did lots of PT for many months to rebuild the foundational strength & recover from previous injuries.

Then finally got to the point where
2 to 3 times a week, I could go to lagree and Kevin does a peloton workout and lifts at home before the kids wake up.

5 days a week, I go on a 30-45 minute brisk walk with my baby. And 1-2 other days Kevin works out at work in between his meetings or while one of his projects is rendering.

95% of the time when the alarm goes off at 5 am, I regret signing up for the lagree class but it’s too late to cancel without a $15 cancellation fee. 😂

Every night before is different. Some nights we go to bed by 10 pm with a clean home. Some nights we are both working late, dishes are stacked in the sink and the kids woke up 5 times collectively.

Despite what happens the night before, we stick with the plan. Mostly because of the $15 late fee to be honest. 😂

But I think we realized after sticking with this workout routine for the last 3 months, it’s worth it.

We both feel stronger. I can carry the kids longer and not feel it in my back.

And Kevin and I are both slowly feeling more confident as we are fitting back in our clothes before our 2nd kid was born. (It’s funny how the guy also gains weight with every pregnancy. 😂)

We realize, accountability is important. So thank you $15 late fee. 😂 3 months later, we are reaping the rewards and believe this is now a habit.

Just want to encourage any other parents out there who feel like they can’t figure out their fitness and health routine.

You got this! It will take many reiterations, trial and errors but don’t give up. You’ll figure it out. 🫶🏼 by @verticalmovementwellness

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22 days ago

They’re watching us.

My daughter said, “I need to be strong so I can take care of my bunny.”🥹

I was really surprised when I heard my daughter say this.

I didn’t realize she was watching me when I would go work out.

How I move.
How I take care of myself.
How I show up.

She was watching me.

And I hope she grows up knowing that taking care of yourself is part of taking care of the people you love.

I hate working out early in the morning but the 6 am workouts are paying off. 🫶🏼

If you’re ready to take care of yourself in this season of motherhood, my Postpartum Wellness Coaching is here to help.

💕 DM me ‘Strong Mama’ to learn more. by @verticalmovementwellness

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25 days ago

Does your neck hurt? 🙋🏻‍♀️

Before you stretch your neck, try looking a little lower. 👀

Your diaphragm and rib cage play a big role in how your upper body moves. When the tissue around your ribs feels restricted, it can contribute to tension and limited movement through your neck and upper body.

Try this simple rib cage + diaphragm mobilization:

✨ Gently grab the tissue underneath your rib cage
✨ Take a slow, deep breath in and out
✨ Repeat 5 times
✨ Move to the side of your rib cage and repeat
✨ Finally, try the back of your rib cage and repeat

Afterward, check in with your body. Can you take a deeper breath? Does your rib cage feel like it moves a little easier? Does your neck feel less tense?

Sometimes the place that feels tight isn’t the place that needs all the attention. 🤍

Give it a try and see how you feel!

If you’re looking for support as you recover and rebuild strength in your postpartum season, my Postpartum Growth Journey Wellness Program was created for you. 🤍

This is 1:1 personalized postpartum wellness coaching, available virtually or in person for moms in the SGV area. We’ll work together to help you rebuild strength, nourish your body, and feel more confident and grounded in this season of motherhood.

For more information, click the link in my bio or send me a DM! taken in Los Angeles, California by @verticalmovementwellness

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7

a month ago

Part 3 of my diastasis recti series 🤍

Today we’re talking about something that can play a role in rebuilding your core connection postpartum: rib flare.

If you notice your ribs flaring after pregnancy, try this little check-in throughout your day.

Instead of trying to constantly “hold your ribs down,” take a gentle exhale and imagine your lower ribs moving down toward your pelvis and slightly toward the opposite hip.

Then practice it during things you’re already doing:

☕️ Making your coffee
🛋️ Tidying up
🐶 Picking up your dog
👶 Picking up your baby

Improving the connection between your ribs, core and pelvis can be a helpful part of your diastasis recti recovery.

Your core doesn’t only work when you’re doing a workout. These little everyday moments are opportunities to reconnect with it, too.

If you’re postpartum and want more guidance rebuilding your strength and confidence, I offer postpartum wellness coaching to help you work through this with support.

Click the link in my bio to learn more about my Postpartum Growth Journey Wellness Program, or send me a DM 🤍 taken in Los Angeles, California by @verticalmovementwellness

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a month ago

Part 2 of assessing your diastasis recti 🫶🏼

In Part 1, we talked about checking the width, depth + tension of your midline.

But here’s where it gets really interesting…

What happens when we actually put your core under LOAD? The load I chose was a gentle core exercise - marching with a head lift.

This is what I’m looking for 👇🏼

✨ Does the midline dome/bulge?
✨ Does it sink in?
✨ Can you create more tension through your core?
✨ And most importantly…can you maintain that tension as you move?

In this video, I’m showing you how I improve my core tension across the midline — gently engaging the deep core by engaging the pelvic floor + exhaling + bringing the ribs down — and then reassessing what happens to the midline.

If the doming decreases and you’re able to create more tension + control, that gives us some really helpful information.

And then we can gradually add more load and see how your body responds. 💪🏼 I increased the load in the video by progressing to a table top toe tap core with a head lift ab exercise.

Because assessing diastasis isn’t just about measuring a gap.

It’s about looking at how your abdominal wall responds to pressure, movement and load.

And yes, this is something we can work on to improve.🤍

PART 3 coming soon! Follow along if you want to see what else I look for when assessing a diastasis.

And if you’re a postpartum mom who wants help getting stronger, rebuilding your core + feeling more confident in your body again, this is exactly what we’ll work on inside my Postpartum Growth Journey.

It’s my personalized 1:1 wellness coaching experience designed to help you build strength, healthy habits + confidence in a way that actually fits into this season of motherhood.

✨✨Tomorrow is the last day to join the Postpartum Growth Journey at the founding member price! 🤍✨✨

If you’ve been thinking about working with me, I’d love to have you join me.

👉🏼 Click the link in my bio to apply
or
👉🏼 Send me a DM and I’ll send you the details!

*Educational content only and not a substitute for an individualized assessment by a qualified healthcare professional.* taken in Los Angeles, California by @verticalmovementwellness

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5

a month ago

Do you know how to check for a diastasis recti?

Here’s a simple way to start 👇🏼

When checking your midline, there are 3 spots you want to look at:

1️⃣ Between your rib cage + belly button
2️⃣ At your belly button
3️⃣ Between your belly button + pubic bone

And there are a few things I want you to pay attention to:

✨ Width — How wide is the space between the two sides of your abdominal wall?

✨ Depth — How far does your finger sink into the midline?

✨ Tension — What does the tissue feel like underneath your fingers? Is it firm and supportive, or soft and yielding?

But here’s the important part: it’s not just about the size of the gap.

We also want to know how well your abdominal wall can create tension and work together.

And the good news? That is something you can train. 🤍

This is just PART 1! In Part 2, I’ll show you the other things I look for when assessing a diastasis recti.

Follow along so you don’t miss it!

This is for educational purposes and is not a substitute for an individualized assessment by a qualified healthcare professional.

And if you’re postpartum and thinking, “Okay… but how do I actually get strong again?” — this is exactly what I created my Postpartum Growth Journey for. 🤍

It’s 1-on-1 wellness coaching designed to help you rebuild strength, create sustainable wellness habits, and feel confident in your body again after pregnancy—with the guidance and support of a physical therapist.

If you’re ready to start your postpartum strength journey, apply through the link in my bio. ✨ taken in Pasadena, California by @verticalmovementwellness

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a month ago

You’ve probably heard the term “diastasis recti” thrown around postpartum, but what exactly is it?

Diastasis recti is a thinning and widening of the linea alba, the connective tissue that runs down the midline of your abdomen from your sternum to your pubic bone and connects the two sides of your abdominal wall.

It’s incredibly common during pregnancy and postpartum.

Research has found diastasis in:

• 100% of women at their due date
• 60% at 6 weeks postpartum
• 32% by 12 months postpartum

It doesn’t mean something is wrong with you. It’s normal during pregnancy because your body has to make room for the baby.

But for some women, the abdominal wall may continue to have difficulty creating and managing tension after pregnancy. And that can affect things like how supported you feel during exercise and everyday activities.

The good news?

You can learn how to rebuild your core’s ability to create, manage, and transfer tension so you can feel stronger and more confident in your body again.

A few things you can do to improve your core function and pressure management are:

1. Improve your posture and have your ribcage stacked over your pelvis.
2. Learn to engage your transversus abdominis, one of the important muscles that can help draw the two sides of the abdomen in.
3. Engage your deep core muscles with functional activities such as lifting, pushing, or pulling.

And by improving your core function and pressure management, you may also see improvements in things like abdominal appearance, back discomfort, or pelvic floor symptoms.

Want to learn more? Follow me for more postpartum education and tips to help you rebuild your core from the inside out. 🤍

Want personalized support on your wellness journey? I offer 1:1 Wellness Coaching to help you build sustainable habits, get stronger, and feel your best.

DM me “COACHING” and we can chat! 😊 by @verticalmovementwellness

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2 months ago

Who is the Postpartum Growth Journey for?

It’s for the mama who…

✨ Wants to heal and reconnect with her core
✨ Wants to improve her postpartum posture
✨ Pees when she sneezes, jumps, coughs, or exercises
✨ Feels like her body doesn’t move as well after having kids
✨ Is considering having more kids and wants to prepare her body for another pregnancy
✨ Is done having kids and wants to become the strongest version of herself
✨ Wants an exercise plan that is realistic and actually doable
✨ Wants an exercise plan that takes her physical and emotional needs into account
✨ Needs support, motivation, and guidance throughout her fitness journey—but wants a gentle, nurturing approach

You don’t need to “bounce back.” You just need the right support to move forward. 🫶🏼

If this sounds like you, I’d love to help and support you on your journey.

The Postpartum Growth Journey is a supportive, personalized 1:1 wellness coaching program designed to help you reconnect with your body, rebuild strength, improve your core and pelvic floor function, and feel more confident in the way you move.

You’ll receive guidance, encouragement, and realistic exercises & coaching that meet you where you are physically and emotionally—so you can grow stronger without pressure to rush or “get your old body back.”

DM me or apply by clicking the link in my bio 🤍 taken in Los Angeles, California by @verticalmovementwellness

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2 months ago

Are you postpartum and dealing with back pain?

Something I talk about a lot with my postpartum clients is breathing.

During pregnancy, your rib cage has to make room for your growing baby, and your breathing pattern can change. A lot of women lose some of that ability to expand through the back of their rib cage.

Ideally, when you take a breath in, your rib cage expands in all directions—front, sides AND back. Think of it like an umbrella opening up. ☂️

When we lose that movement, we can start relying on other areas of the body to help us breathe, which can contribute to extra tension through the low back.

So this is one of my favorite simple exercises to start working on that again.

Get into child’s pose, take a slow breath in, and think about sending your breath into the back of your ribs.

You don’t need to take a giant breath. Just focus on feeling that expansion.

And honestly? You can do this pretty much anywhere.

Try it 3–5 times throughout the day, even if you only have a minute. If you have more time, you can work up to 5–10 minutes.

It’s a small thing, but sometimes the small things are a really good place to start. 🤍

If you’re postpartum and dealing with pain or just not sure where to start with your recovery, DM me “DISCOVERY” for a free discovery session.

And if you’re looking for more support, DM me “POSTPARTUM” to learn more about my Postpartum Wellness Coaching program. 💕 by @verticalmovementwellness

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5

2 months ago

I’m thankful for this postpartum experience because of how much it challenged me. 🙏🏻

To be honest with you, as long as I can remember, taking care of my health has come easily to me.

It’s been ingrained into my life since I was very little and prioritizing caring for my body isn’t a negotiable in my life.

The hardest battle I’ve had with caring for my health is my postpartum journey with my baby boy, my second kiddo.

Pregnancy with him was very hard.

On top of that, the postpartum recovery was just a whirlwind both physically and mentally.

I knew how to care for my nutritional, physical and mental needs when I had 1 kid.

But things changed once I had 2 kids under 2.

It was the unrealistic load and constantly changing schedule that made it hard to have the time to care for myself the way that I was use to.

Exclusively breastfeeding,
managing the home,
preparing food,
scheduling appointments,
doing my PT exercises,
trying to get enough sleep,
and finding the time to connect with my husband

… all while healing from carrying a baby for 9 months and delivering him out of my hoo ha. 🫪

I feel like once I was getting the hang of things, the needs of my baby changed, the needs of my toddler changed, my needs changed or our schedules changed.

Constantly adjusting and pivoting.

The modern mother pressures are real and rough.

I’m so grateful for the healthy habits I built before having kids. I cannot imagine how much harder this postpartum recovery round 2 would have been if I didn’t have all those tools in my tool box. 😬🫪

Im so thankful for all the help I had to keep me accountable in my postpartum journey. I am so grateful for my PTs, chiro, doctors, and spiritual directors. Their care and guidance were a big part of my healing journey and without their help, I wouldn’t be where I am now.

That’s a big part of why I care so much about helping other postpartum moms.

If you’re a postpartum mama struggling to find your way back to a healthy version of yourself, I’d love to chat.

Send me a DM. 🫶🏼 taken in Los Angeles, California by @verticalmovementwellness

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2 months ago