Calgary Baby Guide 2022-2023

HAVING A BABY 

in Calgary 

a resource guide 

2022/2023 EDITION 

• Budgeting for Baby 

• Mama’s Choice Award Winners 

• Infant Sleep: What to expect

what ’s INSIDE 

PUBLISHED BY 

MODERN MAMA 

EDITOR 

LEAH DOYLE 

SALES & MARKETING 

Nicole Mihaljevich, Calgary 

Nicole@modernmama.com 

Lesley Prosko, Edmonton 

Lesley@modernmama.com 

Tina Evans, Greater Vancouver 

Tina@modernmama.com 

Leah Doyle, National 

leah@modernmama.com 

DESIGN 

GUPPY DESIGN 

Having a baby in Calgary 

A RESOURCE GUIDE 

EDITORIAL CONTRIBUTORS 

BUDGETING FOR BABY 

THE WELLNESS STUDIO 

JOYOUS CHILD BIRTH 

CHEERFUL MORNINGS 

CORE LOVE FITNESS 

LAKEVIEW PHYSIO 

EDITORIAL PHOTOGRAPHY 

Caitlin Petersen from Kindred Memories 

Photography is a professional photographer 

serving the greater Edmonton area. She specializes 

in Maternity and Newborn photography, blending 

posed portraiture and lifestyle photography 

and has a passion for capturing intimate family 

moments. Her fully equipped studio is located in 

Beaumont, Alberta where she resides with her 

husband and two boys. 

www.kindredmemories.ca 

Visit www.modernmama.com today! 

Instagram @modernmama 

Twitter @modern_mama 

CONTACT US NICOLE@MODERNMAMA.COM 

PUBLISHER’S NOTE 

Your guide to having a baby 

in Calgary 2022 is here! 

Be sure to check us out at 

modernmama.com/calgary for 

our weekly locally-focused content. 

Modern Mama has been sharing 

resources and connecting moms with 

local businesses for almost 14 years. 

Come find us, check out the site and 

follow us on social too! 

Leah Doyle 

Owner, modernmama.com 

Instagram @modernmama_yyc 

Twitter @modernmama_yyc 

Facebook ‘Modern Mama Calgary’ 

Pinterest pinterest.com/modernmamateam 

www.modernmama.com | CALGARY | A RESOURCE GUIDE | 2022/2023 Edition • 3

2022|Calgary 

05 Mamas Choice Award Winners 

You vote and we tell everyone about your 

top picks. Local Calgary winners for 

everything mom & baby in the city. 

06 Budgeting for Baby 

Have you considered your financial 

plan for baby? 

09 Infant Sleep: What to expect 

Wondering about those first few weeks, 

we give you a brief look at what to expect. 

14 The prenatal exercise that 

transforms your postpartum 

recovery 

Strength training, in pregnancy, can help 

you drastically reduce your aching body. 

Learn more. 

22 Local Resources: Bump 

The very best businesses Calgary has 

to offer you throughout your pregnancy. 

23 Local Resources: Nesting 


to offer in preparing you for living with 

your new bundle. 

23 Local Resources: Baby 


to offer you throughout infancy and the 

first few years with baby. 

18 Movement + Milestones: 

Tips for Encouraging Baby’s 

Development Through Play 

Learn more about children learning 

through play. 

22 Preparing for Birth 

with a Pelvic Health 

Physiotherapist 

Learn more about children learning 

through play. 

4 • www.modernmama.com | CALGARY | A RESOURCE GUIDE | 2022/2023 Edition

Mama’s Choice 

Awards Winners 

We heard from you, loud and clear, the best of the best for new moms 

in Calgary! All of you had something to say, and here they are … 

the winners of the first annual Mama’s Choice Awards: 

Best Baby Store? 

West Coast Kids 

Best Kids Furniture Store? 

Ikea & West Coast Kids (tie) 

Best Baby Clothing Store? 

Once Upon a Child 

Best Childcare Facility? 

Evolve Montessori 

Best Kid-Friendly Restaurant? 

Boston Pizza 

Best Prenatal Class? 

Calgary Birth Essentials & 

Babies Best Start 

Best Postnatal Class? 

Calgary Birth Essentials & 


Best Mommy & Me Class? 


Best Kid-Friendly Café? 

Belmont Diner 

Best Maternity Clothing Store? 

Baby & Me Maternity 

Best Doula? 


Best Local Service For Moms? 


Best Maternity Photographer? 

Moment Collective 

Best Newborn Photographer? 

Jenny Davidson 

What Business Would You 

Like To Tell Your New-Mom 

Friends About? 


Best Birthday Party Venue? 

Flip Factory 


BUDGETING FOR 

Baby 

BY LAURIE AND GORDON BRANDEN 

Every change in family structure such as getting 

married, moving in together, or having children, 

contains an evolving financial landscape. The 

free online Budgeting for Baby seminar offers a 

wealth of information on a variety of topics and 

lays out the most important financial tasks that 

often commence with the arrival of your baby. 

The first thing you should do is assess where 

you are financially. Look at your savings, your 

maternity/paternity income, and what you 

expect to get in Canadian Child benefits. 

As well, consider your one- time and monthly 

expenses that you will incur upon baby’s 

arrival. This will help you formulate a solid 

financial plan and help you to understand 

what you want your future to look like. 

If you haven’t done so already, consider your 

options for life insurance and RESP’s as you 

include your children’s needs in this 

preparation. It can be daunting, but you will 

feel so much better once you have a strategy 

to provide for your child’s future and take the 

necessary steps to protect your family, should 

anything unforeseen happen in the future. 

Why should you open a RESP? The cost of 

a post-secondary education continues to rise 

and saving early can help you achieve your 

goals. 

Flexibility: If you open an Individual RESP, 

you can contribute into the plan up to a 

lifetime limit of $50,000 per child. As the 

subscriber, you have control over your 

deposit amounts and can make changes 

as you need over time. 

Guaranteed free grants. The government will 

match a percentage of your contributions! 

Any money you put in, up to $2500 per 

year, will be matched at 20% by the federal 

government. If you can contribute the full 

amount, this means your child’s RESP will 

receive an additional payment of $500 each 

year. Lower-income families may also qualify 

for an additional grant issued every year they 

remain eligible, independent of contributions. 

Long-term, tax free growth. The money you 

invest into the RESP, along with the 

government grants, will continue to grow and 

compound interest, year after year tax-free for 

up to 35 years. The income and grants are 

taxable to your child when they withdraw the 

funds for their post-secondary studies. 

Because students typically have lower 

income, the tax rate is often minimal. 

Anyone can contribute: Your friends or family 

member’s can also contribute towards your 

child’s RESP. This is a wonderful way for your 

loved ones to help instead of giving toys for 

special occasions. 

Multiple options for the student: Students can 

attend traditional schooling such as College 

or University, or they can attend shorter 

programs such as trades, practical 

education, or online studies. If your child 

does not pursue any post-secondary 

education, you have other options. You could 

roll the RESP to another child, roll the interest 

into your own/spousal RRSP, or take the 

interest as income to you as an Accumulated 

Income Payment (taxes applicable). 


Expecting a baby? 

Register for a FREE Online Seminar 

www.budgetingforbabies.com 

Why should I get Life Insurance? Life 

insurance is one of the foundations of any 

well laid out financial plan as it offers 

financial protection for you and your loved 

ones. It can help you provide the security you 

need to reach your financial goals and is 

particularly useful if you are buying a home, 

getting married, or having children. 

Provides Financial Security: and Replaces 

Lost Income: The most obvious purpose of life 

insurance is that it provides your family with 

long-term financial security to protect your 

family if you die. It is a lump sum, tax-free 

cash payout. This can help to ensure that 

your loved ones will not be financially 

strained and can afford everyday expenses. 

Provides Emotional Security: It protects your 

emotional health by giving you peace of 

mind: No one can predict the future but 

having life insurance means that you are 

preparing to ensure your family is financially 

protected if you passed away. 

Pays for final expenses or debts. Life 

insurance policies can help to cover debts 

such as your mortgage or personal loans, 

as well as pay for your funeral. 

Create an inheritance for your children: 

When someone passes away, their heirs 

often face estate and inheritance taxes on 

any assets they receive. The life insurance 

policy can help cover these costs. Certain 

policies allow you to build up cash values 

over time which is often attractive to families 

as this can help supplement and create 

an inheritance for your children. 

PROOF 

Topics of Discussion 

“ 

• Maternity & Parental Benefits 

• How much does a baby cost? 

• Living on a reduced income 

• Canadian Child Benefits 

• Retirement Savings Plan 

• Life Insurance Coverage 

• Birth Certificate & SIN 

• Health Benefit Plans 

• Personal Directives 

• Power of Attorney 

• RESP’s* 

• Wills 

Do you already have children? 

Condensed sessions are available. 

Space is limited! 

*Sold by prospectus only 

WOW! This seminar really helped us 

to get organized for our new baby. 

Thanks for the useful handouts. 

Teresa Chambers 

“ 

Laurie & Gordon Branden 

Budgeting for Baby 

www.budgetingforbabies.com 



Infant Sleep 

WHAT CAN WE EXPECT? 

As new parents, we put forth great effort preparing for our little one’s arrival. We learn 

how to bathe them, feed them and foster their development. It’s also great to know a few 

facts about infant sleep; read on for some helpful tips! 

The First 3 Weeks 

Babies are very sleepy during their first few weeks earthside. This is in part due to the 

maternal melatonin that remains in their bodies from their time in the womb. Melatonin 

is a sleep hormone that rises and falls throughout the day and night according to our circadian 

rhythm (a.k.a. our body clock) and babies don’t produce their own melatonin initially. 

Newborns may sleep for 16 hours out of the daily 24 and may only stay awake for 40-60 

minutes at a time before needing to sleep again. This is called an “awake window” – the 

time a baby is awake before their next period of sleep. As babies get older their awake 

windows will lengthen as they will be able to stay awake for longer periods. 

In these early weeks babes haven’t begun to distinguish between day and night so they 

may disperse their awake and asleep time equally throughout the 24 hours of the day, 

some even having more of their awake time during the night. 

These early weeks are for you and your baby to get to know one another! 


Weeks 4-6 

The maternal melatonin that was present 

for the first three weeks of a newborn’s life 

has worn off and babes are becoming 

more alert. It is common to see crying peak 

at 6 weeks. Babes are able to now stay 

awake for 60-90 minutes at a time and 

are starting to distinguish between day 

and night. If you can, try to pay attention 

to awake windows and offer sleep every 

60-90 minutes (60 minutes for 4 week olds, 

increasing to 90 minutes by the time they 

are 6 weeks old). This will prevent babies 

from getting into overtired states from 

which it can be difficult to achieve sleep. 

As newborns start to sleep more at night 

and less during the day we can expect a 

total daytime sleep of 4-5 hours, divided 

into several naps, and total night time sleep 

of 11-12 hours (with feedings). We also 

begin to see the baby sleep cycle emerge. 

Babies’ sleep cycles are 45-50 minute 

long. They are in a light, or active, sleep 

for the first half of their sleep cycle 

(approximately 20 minutes) making it 

common to see them wake within the first 

20 minutes of sleep due to their own 

movements, or happenings in their 

environment. The second half of their sleep 

cycle they are in a deep or quiet sleep; 

their faces are restful, their limbs are 

floppy and they don’t wake as easily. 

Swaddling in the newborn period is a 

great tool to use because it creates a 

sensation of physical security and prevents 

babes from being distracted by their own 

uncoordinated limb movements. White 

noise is another great tool for newborn 

sleep (and beyond) because it replicates 

the “whooshing” sound newborns heard 

constantly in the womb and it blocks out 

environmental sounds which may awaken 

the babe when they are in a lighter stage 

of sleep. 

If you notice it’s been 90 minutes or so 

since your baby’s last period of sleep see 

if they need some help settling off to sleep 

and begin to set the scene. Feeding, 

cuddling, bouncing, rocking are all great 

ways to encourage newborn sleep as they 

may not always fall asleep on their own 

accord. 


Weeks 7-12 

Babes are able to stay awake for 90 

minutes at a time now with a daytime sleep 

need of 4 hours, split into several naps, 

and a night time sleep need of 11-12 hours 

(with feedings). At this age a baby’s body 

is producing its own melatonin (the sleep 

hormone) and a dark environment begins 

to play a key part in sleep. Melatonin is 

produced in response to a dark environment 

and its production is blocked by light. 

Therefore the cue of a dark environment 

can be helpful for naps and bedtime. 

This is a great time to introduce a gentle 

routine: consistent times for sleep, feeds, 

and a bedtime routine. If independent 

sleep is something you feel like working 

toward, you can also practice putting your 

baby down awake to sleep. When you 

notice your baby is becoming drowsy or is 

due for a nap or bedtime, put them down 

to sleep from an awake or drowsy state 

and allow them to fall asleep on their own 

with you by their side. If your newborn is 

colicky or dealing with reflux, they may still 

require your help to fall asleep until their 

colic subsides (typically around 12 weeks) 

or reflux improves. These babes often need 

a lot of hands on support and settling to fall 

asleep so give them whatever they need! 

Remember, it is normal for different babies 

to require different amounts of assistance to 

fall asleep. Try your best to not to compare 

your baby to others. Normal sleep for your 

baby might look like: 

• contact naps 

(i.e. baby being held for naps) 

• motion sleep 

(cars and strollers for example) 

• independent sleep from the get-go 

• sleeping in short spurts 

• long stretches of sleep 

The journey to independent settling can happen at any time, typically 4 months of age 

and onwards depending on the baby and family. Having a baby that can independently 

settle may be a goal for some families and not important to others. Healthy sleep 

can be fostered in either setting so let’s build and maintain supportive parenting 

communities where all sleep is good sleep! 

Warmly, 

Sara Davis, BscN, 

Cert. Infant & Child Sleep 

Consultant 

sara.davis@cheerfulmornings.ca 

www.cheerfulmornings.ca 



The prenatal exercise 

that transforms your 

postpartum recovery 

If you’re expecting your first baby, you are 

probably feeling overwhelmed right now 

with everything there is to know. What is 

your birth plan? How will labour go? What 

about breastfeeding? Formula? Cloth 

diapers? Huggies? Pampers? Which car 

seat is safest? Where will baby sleep? And 

on and on. 

And when it comes to exercise, of course 

you want to know what is safe. You 

understand your body is going to change 

a lot in these 9 months. It already has! 

Maybe your lower back aches a little. 

You pee, just a little, when you sneeze or 

cough. Clearly your stomach muscles are 

expanding. And you wonder, will you feel 

normal again? 

If you voice these things aloud you might 

be told something like, “Every mother goes 

through this, welcome to motherhood.” 

Or the opposite. “Enjoy your free pass in 

pregnancy… because postpartum? Get 

ready for the Kegels, crunches, and hard 

work to get your body back.” Right? 

Nope. 

I wish every expectant mom could know 

there’s a better way. 

You do NOT need to leak pee or deal with 

constant pain in pregnancy. Or put yourself 

through butt kicking workouts postpartum 

to regain your strength and confidence. 

But what can you do? 


Let’s take a quick tour 

of your pregnant body 

Your core is much more than abs. Think of it 

as a cylinder made up of your abdominal 

muscles on the front, your lower back 

muscles, diaphragm at the top and your 

pelvic floor at the bottom. 

These muscles work together to stabilize 

you during exercise and while doing life’s 

everyday tasks – bending, lifting, squatting, 

carrying, reaching. 

During pregnancy, your abdominal muscles 

stretch (a lot) to make room for your 

growing baby. Your lower back works 

much harder, and your diaphragm has to 

breathe with a lot less space. Your pelvic 

floor works really hard to support your 

pelvis and organs within it. It also needs to 

relax during a vaginal delivery to give your 

baby a smooth exit. 

What happens to 

your body postpartum 

At 6 weeks, your doctor checks you to see if 

you need surgery or any other interventions. 

If not, your medical care essentially wraps 

up. You’re cleared to return to exercise and 

navigate the rest of postpartum life on your 

own. 

But your core is still changed. In fact, 

you might feel like your entire body has 

changed. 

So you might struggle to find a comfortable 

posture while feeding your baby that 

doesn’t leave your back so sore. You can’t 

believe how heavy it feels to carry an 

8-pound baby 17 hours a day. You’re 

shocked how painful lifting your newborn 

in and out of the crib can be. 


The solution to a smoother postpartum recovery? 

Strength training. 

Depending on your experience with it, you 

might be imagining heavy barbells and 

intense workouts. Strength training in 

pregnancy is different. 

The key is lifting heavy enough weights 

(for you) to actually challenge your 

muscles. Lifting 3- and 5-pound dumbbells 

isn’t going to be enough to help you build 

the strength you will need to carry your 

15-pound, 3-month-old baby. 

But you don’t need to be an expert weight 

trainer either. You don’t need bootcamps 

that drown you in a pile of sweat. You do 

need to progressively build up your core 

strength with short, effective workouts that 

leave you stronger and energized. 

Strength training NOW, in pregnancy, 

can help you drastically reduce your aching 

hips, sore low back and tight neck and 

shoulders. Strength training is the key for 

a strong and energized pregnancy and 

a smoother postpartum recovery. 

I know you can’t wait to kiss those baby 

toes and enjoy some newborn snuggles. 

But beyond soaking up every ounce of 

joy a baby brings, what is your dream 

for YOU after baby? 

Maybe it looks like walking to the park, 

baby snuggled in a sling and your back 

is strong enough to take it. Or joining your 

family on a hike with your 9-month-old 

secure on your back. Or you’re running 

marathons again, cheered on by your 

children, without peeing your pants. 

You deserve all of this and more. 

The first step? Strengthen your entire body, 

starting with strengthening your core from 

the inside out. 

Your future self, babe in arms, 

will thank you. 

START SIMPLE, TODAY 

Want to know more? Download this free email mini-course and learn 5 

Core Circuits For Pregnancy (that will take you 3-15 minutes to complete). 

Rooting for you, 

Kaye & Shannon 

ABOUT CORE LOVE 

Core Love Fitness is redefining fitness during pregnancy, postpartum and 

beyond to help moms build their strength so they can live their lives to the fullest. 

www.corelove.ca 

IG and FB @corelovefitness 



MOVEMENT + MILESTONES: 

TIPS FOR ENCOURAGING 

BABY’S DEVELOPMENT 

THROUGH PLAY 

BY DR. JESSICA DE NOOIJ 

The first year of a baby’s life is a time of 

rapid brain growth and neurological 

development. Although your baby has the 

most nerve cells they will ever have at birth, 

it is the connections between neurons, called 

synapses, that form the important building 

blocks of the brain. Ensuring your baby has 

good spinal movement and nerve function 

will help set them up for success. It is 

incredible that babies will progress from 

barely being able to hold their head up 

as a newborn, to rolling, sitting, crawling, 

standing, cruising, and walking – often 

within one short year. 

Your baby is born with a c-shaped spine, 

meaning they do not have the neck or low 

back curves we have as adults. The neck 

curve will form as they learn to hold their 

head up against gravity when practicing 

tummy time. The lower back curve will start 

to form when they begin to crawl and 

continue until a few months after walking. 

The spine and cranium serve as protection for 

your baby’s brain and spinal cord. A balance 

of stability and mobility are required for your 

baby to function at their best. Many parents 

choose a preventive health care model, 

bringing their baby for regular chiropractic 

wellness care. Tension and misalignment in the 

neck, back, hips, or shoulders can affect your 

baby’s ability to move through motor 

milestones with ease. 

It is not uncommon for parents and caregivers 

to feel overwhelmed when it comes to baby 

movement and milestones. It may seem as 

though there is a never-ending amount of 

information for each age and stage. If this is 

you, not to worry. Here are some of my top 

tips to help you feel more confident and to 

encourage your baby’s motor milestone 

development: 

Children learn through Play 

Sometimes we forget that baby movement 

should be interactive and fun. Try to 

incorporate favourite songs, variations in your 

voice, animated facial expressions, gestures, 

and/or toys with bright colours or fun sounds 

to entertain your little one. Play time on the 

floor is a great opportunity for bonding and 

touch. When your baby’s exercise session 

resembles play, they often are better able 

to stay engaged and motivated. 

Pro Tips: 

Babies often love their parents’ 

voices. Learn a few songs that 

you can sing together 

Reserve certain special toys 

specifically for your play session 

Make eye contact with your child and 

use a variety of facial expressions 


Tummy Time. Tummy Time. 

More Tummy Time! 

Tummy time helps to build neck, shoulder, 

and back strength and helps to prepare for 

rolling and crawling. Aim for 20 minutes of 

tummy time for each month of age, increasing 

to 80 minutes by 4 months. If your baby gets 

fussy just remember they are complaining 

because it is hard. The stronger they get, the 

easier it will become. Consistency is the key. 

Don’t forget to balance tummy time with 

equal time for play on their back and sides; 

all positions of play are important and help 

to create balance. 

Avoid excessive time spent 

in Baby Containers 

It is important that your baby have ample time 

and opportunity to move their body freely. 

The best place for baby movement is often on 

the floor. Limit time spent in containers, such 

as bouncers, swings, and seats, as they do 

not allow your baby to wiggle, kick, reach, 

roll, and crawl. Movement is required to help 

your baby to build strength and coordination 

and provide lots of opportunities to practice 

new skills. Containers often prevent proper 

body alignment, limit core muscle activation, 

and may delay motor milestones. 

Pro Tips: 

Roll baby on to their tummy for 3-5 

minutes after each diaper change 

When fussy, place baby on a 

45-degree angle on a pillow or large 

exercise ball to decrease the 

difficulty and build endurance 

Take breaks by rolling baby on to 

side, then returning to tummy for more 

Pro Tips: 

Use the car seat only for the car. 

Allow them to stretch out on the floor 

whenever possible 

Avoid jumpers as they can place 

inappropriate stress on the spine, 

hips, and legs 


It is not a Race! 

It is important to remember that each child is 

different and that milestone acquisition is not a 

race. There are many benefits to spending a 

longer time practicing and perfecting a skill as 

the repetition helps to strengthen neurological 

patterns. For example, a baby who spends 

more time practicing the cross-crawl will often 

be better prepared when it comes to walking. 

Pro Tips: 

Try not to rush baby into the next skill 

Place baby on floor on tummy vs 

propping them to sit; to encourage 

tummy time and rolling 

Place baby in the middle of the floor 

to encourage crawling vs walking 

baby before they are ready 

Be on the lookout for any of the following 

issues that are common (but not normal) in 

baby’s first year: flattening on the back or 

side of the head, preference to turn their 

head one direction, arching when on their 

back, asymmetrical use of arms or legs, 

scooting or asymmetrical crawl, or any other 

noticeable concerns or delays. These are 

often signs that additional support, including 

pediatric chiropractic care, may be needed. 

I hope these simple tips help to boost your 

confidence and serve as a reminder that you 

that you are doing great – you’ve got this! 

Look out for possible Red Flags 

ABOUT THE AUTHOR: 

Dr. Jessica de Nooij is a family Chiropractor at The Wellness 

Studio in Calgary, AB. She has a focus in pediatrics, pregnancy 

and family wellness and has completed both the Webster and 

CACCP pediatric certifications through the International Pediatric 

Chiropractic Association (ICPA). 



Preparing for Birth 

with a Pelvic Health 

Physiotherapist 

BY GAYLE HULME, BSCPT, PELVIC HEALTH PHYSIOTHERAPIST, CO-OWNER LAKEVIEW 

PHYSIOTHERAPY & MOVEMENT STUDIO IN CALGARY, ALBERTA. LAKEVIEWPHYSIO.CA 

For physiotherapists with a special interest and experience helping women with pelvic 

related concerns, optimizing pregnancy, labour, and delivery is a daily occurrence in our 

office. We love it that women are also enthusiastic about advocating and preparing for the 

birth of their baby. 

There is much that we can do in preparation for your baby (or babies!) whether your plan 

includes a scheduled caesarean section or a vaginal birth. As experts in movement 

physiology, we bring practical advice on how to approach pregnancy and birth, taking 

into perspective every patient’s unique situation. 

From a professional standpoint, we really enjoy these appointments, and these sessions 

are packed with useful information for the mom-to-be. We typically provide this information 

throughout our treatments with expectant mothers. 


Here are our top 5 strategies when preparing for birth: 

1. Movement 

Being pregnant poses challenges to your 

entire body. Pelvic health physiotherapists 

can help how your body feels as it adapts 

to your growing baby. Improving flexibility 

at the back and inside of your legs such as 

the hamstrings, adductors, and calf 

muscles, lets you do things like squat, 

which is not only helpful in labour but also 

for picking up toys later! Improving pelvis 

symmetry with prescribed exercises is also 

useful to reduce back and SI joint pain 

which is common during pregnancy. 

When a woman is in labour, we like to 

encourage movements that allow for hip 

external rotation. She may use this external 

rotation of her hips while in hands and 

knees position (which also helps turn a 

baby) or while sitting on a therapy ball. 

During a vaginal delivery, hip internal 

rotation is particularly useful to open the 

pelvis. Side-lie position with the top leg 

supported by a partner with the heel up 

and knee down has also shown to help 

reduce the severity of perineal tears. 1 

2. Confidence 

Having a sense of control leads to 

decreased fear. We build confidence in 

what your body can accomplish during 

pregnancy and birth. Practicing what you 

learn reassures you in your abilities. 

Sometimes just a few words of encouragement 

can make a world of difference when 

it comes to facing the anxiety of becoming 

a mother. We have the benefit of learning 

from current research and collaborating 

with other maternity professionals to 

provide you with concrete expectations 

and plans of care. Education along 

with manual therapy and exercises are 

cornerstones of a pelvic health 

physiotherapist’s perinatal care. 


3. Pelvic Floor Readiness 

Your pelvic floor strength should be 

addressed by your pelvic health physiotherapist 

prior to your due date and is 

particularly important to work on as your 

body changes with the demands of a 

growing baby. Good pelvic floor 

responsiveness is essential for all 

post-partum recoveries. Near your due date 

we are also teaching you how to release 

your pelvic floor. We start the practice of 

perineal stretching around 36 weeks to 

aid with the flexibility of the opening of the 

vagina, called the introitus, and instruct you 

on how to carry this on at home, up to the 

time of delivery. 

4. Pushing Prep 

There are many methods to push a baby 

out. We like to show you how you can 

maximize your diaphragm and body 

position during the push phase. This entails 

using your diaphragm to direct pressure 

towards your vagina and pursing your lips 

to slowly let air out. With your arms 

overhead and lengthening your spine, you 

can use a yoga strap or a bar to pull down 

on while timing your uterus contraction and 

breath work all together. This technique can 

be gently practiced in different positions as 

well as visualized in the form of guided 

imagery. 

5. Toileting 

Whether your bundle of joy arrives with a 

vaginal birth or a c-section, your first bowel 

movement may need special consideration. 

All women bleed from their uterus, called 

lochia, after giving birth regardless of 

delivery method. And all women will need 

to poop afterwards! Everyone should use 

a footstool when sitting on the toilet to 

prepare to have a bowel movement. After a 

vaginal delivery, you may want to support 

your perineum for your first few BMs to 

reduce distention of these tissues. Similarly, 

if you had a c-section, you may want to hold 

a pillow over your belly to gently support 

your abdominal scar. Remember that it is 

ideal not to push for a bowel movement so 

practice the pursed lip technique or ask your 

nurse or doctor for stool softeners for the first 

while after giving birth. 

Preparing for birth is a process that should 

start during early pregnancy. Pelvic health 

physiotherapists can ease the discomforts 

of pregnancy, prepare you for delivery, 

and assist with your post-partum recovery. 

Along with the help of your pelvic health 

physiotherapist, you can become 

knowledgeable, stronger, and more 

confident in what your body can 

accomplish during this life-changing event. 

Source: 

1 Maternal position and other variables: effects on perineal outcomes in 557 births. Inge Meyvis 1, 

Bart Van Rompaey, Karine Goormans, Steven Truijen, Sabine Lambers, Eveline Mestdagh, Wilhelm Mistiaen 

Birth. 2012 Jun;39(2):115-20. doi: 10.1111/j.1523-536X.2012.00529. x. Epub 2012 May 17. 

https://pubmed.ncbi.nlm.nih.gov/23281859/ 



CALGARY | resources 

Bump – Maternity Fashion 

Ella Bella Maternity Boutique 

403-870-0695 

Baby & Me Maternity 

403-283-3070 

Clotheshorse Ladies Consignment 

403-247-9434 

Dragonfly Maternity 

587-316-0822 

Knocked Consignment 

403-809-6601 

Bump – Ultrasounds 

Canada Diagnostic Centres 

403-212-5855 

First Peek 

587-917-3359 

UC Baby 

403-258-1007 

Bump – Pre-Natal Fitness 

2 The Core Training Inc 

403-617-3362 

Imstamyoga 

403-461-2347 

The Yoga Studio 

403-239-3344 

Bump – Doula 

Adora Birth & Wellness 

403-971-8499 

Butterfly Baby Doula Services 

403-613-9562 

Calgary Birth Essentials 

403-982-5580 

Chavah Birth Services 

587-225-9595 

Doula Essentials 

403-831-3138 

Five Elements Birth Services 

587-581-5810 

Heart & Soul Doula 

403-542-2990 

Maternal Instincts 

403-801-4004 

An Extra Set of Hands 

403-700-4045 

Tender Touches Doula 

403-333-0954 

The Baby Hive 

801-997-8444 

Bump – Midwives 

Alberta Association of Midwives 

888-316-5457 

Aurora Midwifery 

403-203-5105 

Briar Hill Midwives 

403-474-8260 

Cochrane Community Midwives 

403-932-3176 

Honeycomb Midwives 

403-286-9945 

Bump – Mama & Baby 

Wellness 

Blessings Way 

403-945-2422 

Britannia Acupuncture Clinic 

403-208-6488 

Calgary Doula Association 

info@calgarydoulas.ca 



Calgary Maternity Massage 

403-251-3671 

Centre Massage 

403-210-3203 

Dr for Moms 

403-247-9301 

East Village Dental 

403-263-9014 

Elevate Chiropractic 

403-701-1488 

Fertile Calgary 

403-984-3970 

First Step Nutrition 

403-608-3240 

JA Surrogacy 

1-877-640-5685 

LakeView Physio 

403-249-5253 

lakeviewphysio.ca 

Life N Balance Wellness 

403-686-7676 

Marda Loop Naturopath and Wellness Clinic 

403-910-1133 

Massage Heights 

403-276-7529 

Nesting – 

Baby Gear & Layette 

Babies R Us 

403-974-8687 

Buybuy Baby 

403-282-3519 

Enfance Designer Kids Clothing 

403-455-8226 

Epic Kids Play Solutions 

403-617-3362 

Freshkids 

info@freshkids.ca 

Growing Co Kid’s Eco Boutique 

587-894-3661 

Happy Nappy 

403-281-6100 

Once Upon A Child 

403-543-1066 

Portage and Main 

shopportageandmain.com 

hello@shopportageandmain.com 

State Baby 

403-852- 9596 

West Coast Kids 

403-258-2332 

Baby – Community 

Support 

Alberta Blue Cross 

800-661-6995 


gaze@telus.net 

Bowwest Community Resource Centre 

403-204-8280 

La Leche League 

403-242-0277 

Made by Momma 

madebymomma.org 

Northern Star Mother’s Milk Bank 

403-475-6455 

Nourish Consulting 

403-803-9348 

Ohana Counseling & Hypnobirthing 

403-978-2645 

Step Forward to Better Health 

403-978-7422 

The Alex Community Health Centre 

403-520-2260 



New Health Journey 

587-393-3890 

Ohana Counseling & Therapy 

403-978-2645 

Preventous Collaborative Health 

403-229-0129 

ROKband Pediatric Head Shape Clinic 

1-844-944-3237 

Seton Health Clinic 

587-393-3866 

Small to Tall Pediatric Dentist 

403-474-5600 

South Health Maternity & Wellness 

403-271-3381 

The Wellness Studio 

403-228-5433 

Trinity Wellness Centre 

403-238-8378 

UROSPOT 

403-776-2572 

YYC Village 

403-617-3362 

Baby – Sleep Consultant 

Blissful Nights 

403-612-3980 

Cheeky Sleeper 

403-970-6788 

Cheerful Mornings 

587-888-0272 

Mountain of Sleep 

ashley@mountainsofsleep.com 

New Mummy Company 

1-844-237-4686 

Symone Sleep Rescue 

403-390-1742 

Wonderland Sleep 

403-862-7063 

wonderlandsleepco.com 

Baby – Mommy & Me 

Classes 

Brilliant Beginnings 

403-283-5437 

Calgary Public Library 

403-260-2600 

Lady Bug Baby Music 

403-479-7952 

Mommy Connections 

katherine@mommyconnections.ca 

My Gym 

587-333-6223 

Rhyme and Reason 

586-894-4800 

The Backyard Yogini 

403-828-0242 

The Yoga Studio 

403-239-3344 

Yoga Santosha 

403-244-9642 



Baby – Moms Groups 

Modern Mama Calgary 

modernmama.com/calgary/ 


403-982-5580 

Macaroni Kids Chestermere 

403-862-1120 

Mommy Connections 

katherine@mommyconnections.ca 

Parents Village 

parentsvillageyyc@gmail.com 

Baby – Childcare 

Active Start Childcare Centre 

403-275-1157 

Brentwood Childcare Centre 

587-349-2883 

Bright Days Premium Childcare 

admin@brightdays.ca 

Brightpath 

403-800-3440 

Calgary Childcare 

calgarychildcare.org 

Clever Daycare 

403-474-4157 

Discovery Childcare 

403-261-2811 

Kids & Company 

kidsandcompany.com 

Kids U 

1-855-80-KidsU 

Panda Child Development Centre 

403-543-7356 

Thornhill Childcare 

403-274-2335 

Baby – Post-Natal Fitness 

Active Living 

403-220-7749 

2 the Core Training 

403-617-3362 

Maria Schuba Fitness 

403-481-0090 

Yoga In Bowness 

403-288-2909 

General Resources 

Alberta Blue Cross 

800-661-6995 

Birth & Babies 

403-955-1450 

Birth Worx 

403-669-9764 

Booby Food 

hello@boobyfood.com 

Budgeting For Babies 

budgetingforbabies@shaw.ca 

Calgary Baby + Tot Show 

403-249-1270 


403-982-5580 

Hair Tropics 

587-351-5220 

Lindsey Stefan 

587-830-6335 

Pregnancy & Infant Loss Support Centre 

1-888-910-1551 

Rocky View Maternity & Family Practice 

403-640-0600 

Soiled Diapers 

mark@soileddiapers.ca 

Welcome Baby Co 

403-619-4302 



Photographers 

Bebe Newborn Photography 

587-707-7598 

Brianna Payne 

403-835-4770 

Dulce Baby Photography 

403-619-9701 

Elle R Photography 

lisa@ellerphotography.com 

Honey Heart Photography 

ashley@honeyheartphotography.ca 

Marsha Pizarro Photography 

403-466-4321

Calgary Baby Guide 2022-2023

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