SESSION 1
Restore and Revive is broken down in to two levels. Level one should be focused on as soon as possible post birth to help the core system start to heal and become ready for movement, you should focus on these elements until 6 weeks post birth.
LEVEL ONE - EVERYDAY INTEGRATED CORE
In level one we are focusing on connecting with the pelvic floor using zone breathing, re-organising the breath to make sure we have a good breathing strategy are working on your posture/alignment and are able to complete a pelvic floor activation in lying and standing.
Also do a self abdominal separation check, if your separation is more than three fingers wide or you can see a doming (tissue protruding out of the separation) please contact me as soon as possible and we will make a referral to a Women's Health Physiotherapist.
Do marathon pelvic floor activations daily 10x (breathing in for 6, exhale for count of 6).
Do sprint pelvic floor activations daily 10x (breathing in for one, exhale for count of one).
Work on your posture anytime you find yourself in front of the mirror.
Zone breathe into zones one and two for 5 minutes after completing your pelvic floor activations, to help healing and let go of the pelvic floor.
Take the time to breathe in your day as much as possible.
Only check a maximum once a week, or every two weeks.
tHINGS TO REMEMBER
In these early days it is vital to use your breath, core and floor in everyday movements to protect and help heal your body.
Examples of how to use the breath, core and floor in movement.
Inhale as you step forward and grab the handles, exhale first then activate the pelvic floor and return to standing continuing to exhale.
Inhale as you step forward and grab the handles, exhale first then activate the pelvic floor and return to standing continuing to exhale.
Use this safe strategy for getting out of a lying position, to protect the pelvic floor and abdominals.
Use this safe strategy to have a bowel movement.
NOURISHING TIPS
Healing is paramount in this stage of the post natal period, use these tips to ensure that you are supporting your body in order to have the best recovery possible.