Lately, I’ve been seeing some questionable advice floating around on social media when it comes to perinatal movement. And it’s got me thinking- how do you really know if a teacher is giving solid guidance or just serving up a hot plate of nonsense?
There’s a lot of noise out there, and with so many self-proclaimed “experts,” it’s important to spot the red flags. Lucky for you, I’ve rounded up some major warning signs to help you weed out the fluff and make sure you’re in the right hands!
❌Constantly makes bold, overly simplistic claims about movement or recovery.
Bold, black-and-white statements like "Posture always matters," "Posture never matters," or "Never engage your core" are abundant in the perinatal movement world. Claims such as "This is the ONLY thing you need to fix your diastasis," or "Always cue the core" may sound confident and authoritative, but they oversimplify what are, in reality, highly individual experiences.
You know what bold, overly simplistic claims are good at? Getting attention on social media. They generate comments, spark debate and boost views, which creates more visibility for the teacher on social media.
But here’s the problem: these types of blanket statements don’t help people. They help the algorithm.
Conditions like diastasis recti, pelvic floor dysfunction, pelvic pain, and back pain are multifaceted, and what works for one person may be completely ineffective—or even harmful—for someone else. Everybody is different, and so is the path to recovery. A great teacher gets that- and stays away from one-size-fits-all advice.
❌ Presents personal experiences as universal solutions.
When a movement teacher presents personal experiences as universal solutions, they often use their own recovery journey or physical challenges as the blueprint for everyone else.
Instead of considering the unique needs of each individual, they may say things like, "This is what worked for me, so it will work for you.”
Let’s take diastasis recti as an example, because honestly, this is most often where I see this at play. “Well, I fixed my diastasis by eliminating all spinal flexion.” “Well, I fixed my diastasis by practicing Pilates” “This is what healed me, so I created a program that I am going to sell to you that follows the exact same method.”
Diastasis (like most perinatal issues) is unique person-to-person, and doesn’t have a one-size fits all solution. A person with diastasis that is above the belly button will require different programming than a person with diastasis below the belly button. Some folks with diastasis can perform and utilize planks in their recovery, while others might need to shelf them for a period of time.
Issues like diastasis recti, prolapse, leaking and back pain are complex. A responsible teacher acknowledges this and provides guidance that is adaptable, evidence-based, and tailored to the individual.
❌Lacks specialized training in perinatal movement
Being pregnant or postpartum yourself does not automatically qualify you to work with all pregnant and postpartum folks.
Let me tell you a story.
I began teaching prenatal yoga in 2018, soon after completing my initial yoga teacher training, which didn’t focus on pre/postnatal yoga. At the time, I was newly postpartum and eager to help when the regular prenatal yoga instructor at my studio needed subs. Although I had done my own research and even purchased a program on adapting yoga for pregnancy, I quickly realized how much more there was to learn.
While I could lead a solid class for those experiencing mild discomfort in their hips and lower back, I wasn’t equipped to address more complex issues like SI joint pain, tailbone pain, or sciatica. I found myself texting the regular teacher for advice and soon got my butt in a prenatal and postnatal yoga training.
The truth is, no matter how much heart you have, without specialized training, it’s tough to give pregnant and postpartum bodies the full support they really need.
❌ Shares outdated or incorrect information in their teaching or on social media.
When I first started teaching prenatal and postnatal yoga, a common refrain when discussing women’s health issues was, “but we need more research!”
In the past four years, there has been a significant increase in research and studies focused on women’s health, which is great! But that also means we have new information, and with new information comes changes in best practices.
If you had asked me five years ago whether a person with diastasis should do crunches or planks, I would have come back at you with a hard ‘no” Back then, the little research we had on diastasis said we should focus on strengthening the deep abdominal muscles, and avoid exercises that focused on strengthening the six-pack muscles, because it could lead to doming.
Now, we know that people with DR often have very weak six-pack muscles, and it can be helpful to strengthen them. We also know that the exercise itself matters less than how the person is performing the exercise. Crunches can be great for people who want to close their DR, as long as they are recruiting good pressure management strategies. Now, I teach crunches in my postpartum classes.
Good teachers are students themselves. Good teachers are always learning. Good teachers have the humility to admit they were wrong, and do better.
At the end of the day, finding the right teacher isn’t about who makes the boldest claims or gets the most likes on social media. It’s about feeling truly seen, supported, and getting advice that actually works for you. If something feels off, trust your gut—it’s usually right! You deserve a teacher who’s got the training, experience, and humility to back up what they teach.
Ready to work with a teacher who values evidence-based guidance and personalized support?
Explore all the ways we can work together to help you feel confident and strong at every stage of your pregnancy and postpartum journey:
The Pelvic Floor Workshop for Moms @ Carrboro Yoga Company
Prenatal Yoga on Wednesday evenings @ Carrboro Yoga Company
Yoga for Moms with New Babies- Join the waitlist for January.
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