Cradle - pelvic floor & core

Cradle is three progressive exercise programs for pregnancy and recovery — pelvic floor, core, and stretches for labor and delivery. Tell it your due date once, and all three move with you. THREE PROGRAMS, ONE DUE DATE • Pelvic floor — lift, hold and release: the muscles that carry and deliver the baby. • Core — deep-core strength that keeps the midline quiet. No crunches, ever. • Birth prep — open the hips, lengthen what pulls on them, rehearse letting go. Becomes Recovery stretches once your baby arrives. Do one a day, or all three. Most sessions run five or six minutes. Each program has its own session and its own optional reminder. IT KNOWS WHERE YOU ARE Your due date sets the week, and the week sets the stage — awareness in the first trimester, real strength through the second, and a deliberate shift toward release and birth prep as you get close. Foundation (weeks 1–13) · Build (14–27) · Sustain (28–34) · Prepare (35 onward) Add your baby's birth date and all three programs switch to the postpartum track: Recover (breath and rest only), Reconnect (short holds, gentle movement, walking), then Rebuild (progressive strength). Twenty-one stages in all, and fifty-four sessions. You can read every one of them before you start. A GUIDED SESSION, NOT A VIDEO TO FOLLOW Each session is timed and paced for you — lift, hold, release, rest — with a ring that shows the phase you're in and short cues under the timer. Release work says soften, open and let go instead, because "lift" is exactly the wrong cue for some of it. Sessions rotate day to day, so the same week isn't the same session seven times. Behind them is a library of 42 exercises, each with the positions worth trying, step-by-step instructions, and what to watch for. REMINDERS THAT ACTUALLY SAY SOMETHING One optional daily reminder per program, at a time you pick, all off until you turn them on. The wording follows both the program and your week: birth prep at 38 weeks says rehearse for labor, core at 38 weeks says light and practical. NOTHING LEAVES YOUR PHONE No account. No sign-up. No server. No network access of any kind. No ads, no analytics, no tracking. Cradle never asks for your name or email address. Your due date and your history are stored on your device and nowhere else, and reminders are local notifications that fire in airplane mode. You can export a backup by hand if you change phones. That's the design, not a setting. BUILT WITH CAUTION Cradle is written for an uncomplicated, low-risk pregnancy. Exercises that carry any risk carry their own caution — where the supine limit is, what doming means and what to do about it, why end range isn't the target. There's a red-flag list up front and a stop rule for every session. Cradle is general wellness guidance, not medical advice, not a diagnosis, and not a medical device. Please clear it with your midwife or doctor before starting — especially with a high-risk pregnancy, or any history of pelvic or abdominal surgery. A pelvic floor physical therapist can assess what an app cannot.