Pinnacle Hill Chiropractic is excited to begin offering a number of different classes to our patients and the Rochester NY community.

Postpartum Recovery Series

This is a doctor-created 4-week movement series for postpartum women. The goal of the class is to educate women on how to intentionally recover postpartum, while reintroducing exercise safely. We focus on core and pelvic floor function, but will also work postural strengthening, upper body and lower body strength. There will be modifications with resistance bands, dumbbells, kettlebells and even barbells. You will be moving the entire class, aside from maybe the first 5-10 minutes where we will discuss a different postpartum educational topic each day. Topics will include pelvic floor dysfunction, urinary incontinence, DRA, hormone dysfunction and even postpartum nutrition. You will also leave each class with a 15-20 minute workout that will be emailed to you. By the end of the series you will have 8 workouts to continue to cycle through at home after the series ends. It will be held at Pinnacle Hill Chiropractic in the beautiful PHC Training Facility on the lower level.

Women’s Fitness Series

These small group sessions ensure that you have the support, guidance and expertise of a dedicated coach by your side with the provided support from like-minded individuals. Small class size to insure individualized attention. Real time feedback, corrections and modifications. Train safely and in a semi-private facility. This is the perfect prenatal fitness option for those expecting.

WHO: This is a class for women looking to make healthy lifestyle and fitness changes, women looking to train safely through all stages of life including pregnancy and postpartum, and women looking to gain strength and confidence in the gym.

WHAT: This is a series that will run in 6 week blocks. Each week exercises will be progressed in a variety of ways based on what each individual needs.

WHY: The goal of this class is to help women make healthy fitness and lifestyle changes while feeling comfortable and empowered. It is my goal to help women gain strength and confidence to become the best versions of themselves. Gain the knowledge of strength training while feeling confident and safe inside of a gym.

HOW: This class is run by a certified Personal Trainer who specializes in women’s health. With a background in pregnancy and postpartum this is a perfect class if you are navigating through the perinatal period. The coach will meet you where you are at in your journey while providing support and guidance to help you reach your goals.

Yoga Classes

Coming Soon!

Upcoming Postpartum Recovery Series Dates

Saturday January 6, 2024 – Wednesday January 31, 2024
Saturdays @ 8:30am & Wednesdays @ 5:00pm
Taught by: Dr. Sarah Tirimacco
Capacity: 10 people

Tuesday March 5, 2024 – Saturday March 30, 2024
Wednesdays @ 4:30pm & Saturdays @ 8:30am
Taught by: Dr. Caitlin Simpson
Capacity: 10 people

Women’s Fitness SERIES

2024 dates coming soon!

Schedule a visit with a Rochester Chiropractor, Rochester Massage Therapist or Nutrition Specialist at our office in Rochester, NY!

After having my first baby I was experiencing new back pain when attempting to return to running. I went to see Dr. Sarah and she helped me feel much better! She guided me through easing into postpartum pain-free running. I really appreciate her knowledge and professionalism.