From the Inside Out:
The Complete Program from Pregnancy to the 4th Trimester
Pregnancy and Birth Preparation
Modules
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Module 1- The core and Pelvic floor (Learn how to feel connected and in control)
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Module 2- Support Belts and Pelvic Pain (Learn what is behind common pregnancy aches, pains and strategies to help)
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Module 3- Exercise (In this module I break down the evidence based guidelines for exercise during pregnancy and how to apply them with confidence)
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Module 4- Mental Birth Preparation (Knowing how to relax the nervous system can make it easier of your baby to make it out)
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Module 5- Physical Birth Preparation (Including perineal massage, positions, pushing strategies and discussing epidural with an anaesthesiologis)
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Module 6- Postpartum Planning (This module will have you thinking ahead and feeling prepared for where to start after C-section or vaginal birth)
Keep in mind that you are unique!
You will want to consume this program in a way that feels right for you.
Week 0 to 20
- Pelvic floor & Core and developing connection (Module 1)
- Gain an understanding of how pregnancy affects your core and pelvic floor (Module 1)
- Understand why you may be experiencing aches and pains as well as tips to address these symptoms (Module 2)
- Be informed of what is recommended for exercise (Module 3)
Week 20 to 30
- Educate yourself about pregnancy support bands and belts and whether or not one might be helpful for you (Module 2)
- Learn how to modify exercises in a way that feels good in your body
- Understandways to feel confident with your core and pelvic floor during exercise (Module 3)
Week 30-40
- Realize the value of preparing mentally as well as physically for birth (Module 4)
- Learn ways to feel confident and empowered going into vaginal or cesarean birth (Module 4 and 5)
- Educate yourself about options like perineal massage, birth positions, pushing strategies and epidurals so you can discovery your birth preferences (Module 5)
- Put a plan in place for postpartum recovery (Module 6)
Postpartum Recovery
Modules
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Module 1- The early days and weeks postpartum (gentle, simple yet effective tips and tricks that are safe to start right away after vaginal or C-section birth)
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Module 2- I'm ready for more (gentle progression of the core & pelvic floor, what you need to know about diastasis, prolapse and leaking
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Module 3- Integrating the Core and Pelvic Floor into your day (Before you progress your exercises, it pays to feel confident and strong in your day as a mom)
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Module 4- Progressing Exercise (How to progress core, cardio, strength and flexibility)
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Module 5- Getting Back to Your Favourite Activities (How to confidently progress back to activities like running, weight lifting and CrossFit)
Keep in mind that you are unique!
You will want to consume this program in a way that feels right for you.
Week 0 to 2
- Pelvic floor and core coordination module 1+2
- Basic exercises focusing on core coordination (pelvic tilt, bent knee drop out, heel slides, clamshell etc) module 2
-Walking (for cardiovascular exercise).
Week 2 to 4
-Progress walking
-Introduce functional strengthening with core coordination including movements you do in the day as a mom (squats, lunges, bridging etc ) module 3+4
Week 4 to 6
-Introduce low impact/no jumping exercise respecting type of birth and comfort during exercise (low impact aerobics style exercise, cycling, eliptical, hiking, rowing machine) module 4
-Progress strength exercise making necessary modifications according to symptoms module 4
Week 6 to 8
-Increase intensity/duration of exercise module 4+5
-Add resistance during strength exercise (weights, bands etc) module 4+5
Weeks 8+
-Further progress cardiovascular exercise (swimming, spinning etc)
-Start to gradually add exercises that involve leaving the ground/light jumping
-Remember that running includes one leg hopping and balance