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Postpartum and Beyond: Pelvic Floor and Core Rehabilitation Course
Introduction
Postpartum and Beyond Course Introduction (3:28)
Meet Your Facilitators (1:56)
Getting Started (2:44)
Postpartum and Beyond Manual
Resources
Week 1
Normal vs. Common (5:19)
Breathing 1: Diaphragmatic Breathing (1:32)
Breathing 2: Diaphragm and Pelvic Floor Working Together (5:09)
Breathing 3: Practice Your Diaphragmatic Breathing (3:21)
Practice: Yin Yoga (27:59)
Week 2
Pelvic Floor 1: Kegels (7:50)
Strengthening 1: Diastasis Recti (7:21)
Pelvic Floor 2: Bringing It All Together (8:21)
Prolapse 1: All Things Prolapse (4:38)
Prolapse 2: Beginning Inversions (6:41)
Prolapse 3: Posture (6:27)
Prolapse 4: Foam Roller (8:23)
Practice: Strength and Stretch with Blocks (21:25)
Week 3
Posture 1: Introduction to Posture (5:54)
Posture 2: Posture and Pelvic Floor Function (7:51)
Posture 3: Suboccipital Massage (3:10)
Stretching 1: Neck Stretch (5:00)
Stretching 2: Upper Body (13:49)
Practice: Chair Stretch (12:23)
Week 4
Pelvic Floor 3: Pelvic Floor Massage (5:09)
Strengthening 2: Glutes (Clamshells) (3:29)
Practice: Side Body Pilates (15:53)
Week 5
Pelvic Floor 4: Fast Twitch vs. Slow Twitch Muscles (6:03)
Pelvic Floor 5: Sneezing and Coughing (4:56)
Pelvic Floor 6: Proper Toileting (8:04)
Strengthening 3: Deadbug (7:25)
Strengthening 4: Crunch (3:52)
Practice: Core (17:47)
Week 6
Posture 4: Standing (3:41)
Strengthening 5: IYT’s (6:52)
Strengthening 6: Rows (4:12)
Strengthening 7: Bird Dog (7:48)
Strengthening 8: Scapular Push ups (3:28)
Practice: Pilates for Posture (18:43)
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Breathing 2: Diaphragm and Pelvic Floor Working Together
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