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Your body is changing and suddenly you're second-guessing everything
You're eager to get back out there but don't want to do the wrong thing.
You're getting contradictory, restrictive advice like "no lifting over 30 lbs."
You're afraid to lose your athletic identity and don't want to compromise your mental health.
You're experiencing urine leaks, heaviness or pelvic pain during training.
We’re not just pelvic floor physios. We’re strength-minded clinicians who understand the way your training needs to evolve across pregnancy, postpartum, and menopause. We speak your language: sets, reps, tempo.
Whether you’re lifting for two, rehabbing after birth, or navigating performance changes in midlife, this isn’t the end of your fitness journey. It’s just a new chapter, and we’re here to help you move through it with confidence.
Tailored programming that evolves with your body.
Milestone-driven rehab and training plans. We focus on progress markers, not arbitrary “weeks post-birth.”
Strength training as prevention. We use movement to reduce symptoms before they even start.
Support that bridges rehab and performance.
A space built for active women. Fom pregnancy to postpartum to perimenopause, you’ll feel seen, understood, and supported by a team who gets it.
Enter Espace HERA:
Your go-to for rehab and performance
Specialized Services for Active Women
Focused approaches to keep you strong throughout every stage of your journey
Our Milestone-Based Approach
We adjusted her training during pregnancy to support her changing body while keeping her strength up. Thanks to that, she went into birth with a solid baseline. Being strong before birth really helped with her postpartum recovery.
2 Weeks Postpartum
First pelvic floor evaluation. We talked about how the birth went, how she was feeling, and her training goals. Started with realistic short, effective home workouts, twice a week, focusing on trunk mobility and bodyweight exercises.
4 Weeks Postpartum
Once her incision healed, we started gentle scar massage to help regain full range of motion and reduce discomfort. Introduced weights like goblet squats and cable rows, plus low-impact cardio to rebuild endurance.
8 Weeks Postpartum
She was consistently hitting 10k+ steps daily and feeling eager to add extra training. We started with light impact drills, then a test run on the treadmill—which she crushed! That foundation built during pregnancy really paid off.
THE STARTING POINT
This was a mom we had been following throughout her pregnancy. She was already very active, lifting regularly and was planning an elective C-section. Her postpartum goal was to get back to 4–5 sessions a week at the gym.
The reality of early postpartum
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C-section recovery and scar healing
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Adjusting to new mom routine with unpredictable schedules
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Navigating exhaustion and life with a newborn
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Wanting to return to gym training but needing realistic progression
From C-Section Recovery to Confident Gym Training
How we helped a mom go from early recovery to lifting confidently in just 8 weeks
SEE WHAT CLIENTS SAY
I cannot thank you enough for all of the support in helping me prepare for the c-section and all of the symptoms/adjustments required to remain active over the last 9+ months!
WHAT CLIENTS SAY
I worked with Yara postpartum to recover from diastasis recti and get back into a consistent workout routine—and I’m so glad I did. She took the time to understand where I was starting from, explained everything clearly, and created a personalized plan that felt safe, doable, and effective.
WHAT CLIENTS SAY
I am doing well with my training and no back pain since like forever! I wanted to thank you for everything you have done. I really appreciate it! I never thought that I’ll be pain-free, thank you for your tips and tricks, thank you for your understanding, thank you for believing in me.
WHAT CLIENTS SAY
Je recommende fortement Yara Jabre en tant que physio. Elle est super gentille, compréhensible et nous met à l’aise dès la première séance. Elle donne les outils nécessaire pour nous aider à bien relaxer notre plancher pelvien et c’est la meilleure chose que j’au pu m’offir cette année.
WHAT CLIENTS SAY
This was one of the best investments I have ever made for my health and well-being. Yara Jabre is a phenomenal physiotherapist. She helped me achieve in a few sessions what years of urologist appointments and medication never could. I am very grateful for the attention I received. My body has healed and my mind has been free!
Meet Yara, Your Physiotherapist
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Grab Your Free Pregnancy Training Cheat Sheet
Download our free cheat sheet for trimester-specific tips, movement modifications, and strength strategies that support your evolving body.
FAQS
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How soon can I start pelvic floor physiotherapy during pregnancy and then in postpartum?You don’t have to wait for a certain week or milestone. You can start pelvic floor physiotherapy as early as the first trimester. The sooner we start, the more we can support your training, symptoms, and prep for birth. Postpartum, most people start around 6 weeks, but depending on how you’re feeling, we can begin sooner — even just to check in and help you feel grounded again.
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I don't have a fitness background yet. Can you still help me?Absolutely! You don’t need to be “fit enough” to start. that’s what we’re here for. Whether you’re brand new to movement or just getting back into it, we’ll help you build strength and confidence step by step. No judgment. No pressure. Just support that actually meets you where you are.
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How are you different from other physiotherapy clinics?At Espace HERA, we believe pelvic health is about more than kegels and breathing. It’s about helping women stay strong, active, and confident through every season of life. We understand how to support your body and your goals, whether you're lifting during pregnancy or rebuilding postpartum. We optimize your actual training with guidance that makes sense to you. We speak your language when it comes to sets, reps, and performance, and we’re here to help you keep moving, not hold you back. If you’ve ever felt stuck between physio that plays it too safe and fitness that doesn’t get your body, we’re the space you’ve been looking for.
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What makes your small group training different from other classes?Our focus is on resistance training because we believe women are strong, capable, and deserve more than watered-down fitness. Every session is designed and led by a pelvic floor physiotherapist and tailored to support your body through pregnancy or postpartum. Our small group format means we can safely challenge you based on your level, give real-time feedback, and adjust exercises to fit your needs — something that’s often missing in bigger, more generic classes.
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I'm not sure if I need 1-on-1 or group training. How do I decide?Great question, and honestly, you’re not alone in wondering! Here’s how we usually break it down: If you’re dealing with symptoms like leaking, heaviness, pain, pressure or if you’ve had a complicated birth, 1-on-1 pelvic floor physiotherapy is the best place to start. We’ll take the time to assess how your body is doing, work through any specific concerns, and give you a clear plan to move forward. Think of it as your foundation. If you’re feeling good overall and want structured, progressive training in a supportive space, group sessions might be a great fit. They’re ideal if you want to keep strength training during pregnancy or return to lifting postpartum (and you still get expert eyes on you in every session!). Still not sure? We often recommend starting with an individual assessment, and then transitioning into group training once you’ve got the green light and the tools to train confidently. You don’t have to figure it all out on your own. We’ll guide you based on your goals and where your body’s at.
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Can I bring my baby to the sessions?Yes, 100%! Babies are welcome in both physio and group sessions. We know it’s not always easy to carve out time for yourself and that’s why we’ve made space where you don’t have to choose between showing up for your baby and showing up for yourself.
Questions?
Let's Connect!