Pre and Postnatal Mat Theory and Practical
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Prone-lumbar extension with Pilates Arc
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Pre and Postnatal Mat Theory and Practical Module
Download Course Manual and Sign Student Agreement – Pre and Postnatal Mat Theory and Practical
1 lesson
Lectures
Intro to pre and postnatal
Pre and postnatal anatomy and physiology
Pre and postnatal pelvis and pelvic floor overview
Breathing
Pre and Postnatal posture
Postnatal period
Pre and Postnatal program design
7 lessons
Supine Mat Exercises
Relaxation Alignment Cueing and Breathing
Gentle Pelvic Rocking
Bridging
Bridging with Pelvic Tilts
Bridging with Small Ball at Ankles, Knees Apart
Bridging on the Big Ball- Legs extended (neutral bridge)
Bridging on the Big Ball- Knees Bent (Articulation)
Marching on the Big Ball
Single Leg Bridging- Small Ball Between Inner Thighs
Foot and Ankle Release
Leg Circles
Side Roll on the Big Ball
Hamstring Curls on the Big Ball 1st and Postpartum
Pendulum- Bent Knees, Straight Legs, Half Circles (Corkscrew)
Pelvic Circles on the Big Ball
Pelvic Stabilization
Pelvic Floor Sequence- Knee Fold to Sides
Flexion of the Torso/With white ball and change of breath
Rotation of the Torso
Modified 100
Modified Single Leg Stretch/with Theraband
Modified Double Leg Stretch/with Theraband
Modified roll over with small ball under pelvis
23 lessons
Sitting Mat Exercises
Breathing on the Big Ball
Shoulder and Ribcage Placement
Spine Rotation/Lateral Flexion on the Mat/Big Ball (Spine Twist)
Pelvic Rocks Anterior, Posterior, Lateral and Circles on the Big Ball
Saw on the Mat
Saw on the Big Ball
Side and Forward Lunges on Big Ball
Abdominal Stabilizer on Big Ball
Arm Work Series on Big Ball
Abdominal Roll Down
Abdominal Roll Down Series
Spine Stretch Forward on the Mat
Neck Circles
Hip Opener on Mat
Mermaid With Small White Ball
Gentle Bounces on the Big Ball
Deep Squats with Big Ball
Foot and Ankle Release on the Mat
Facing the wall sitting on stability ball
19 lessons
Quadruped Mat Exercises
Quadruped-Breathing, pelvic rocks, arch and curl
Quadruped- Body circles, wag the tail
Quadruped- Elephant sways for sacrum
Quadruped- leg pull front
Quadruped-asymmetrical pelvis and hip rock
Quadruped-modified push up
Quadruped-stabilization exercise with therabands
Quadruped-stabilization with stability ball
8 lessons
Prone Mat Exercises
Prone-half pike on stability ball
Prone-modified push up with stability ball
Prone-external rotation into thoracic extension and variations with therabands
Prone-glute lifts and variations on stability ball
Prone-lumbar extension with Pilates Arc
5 lessons
Side Lying Mat Exercises
Side half planks into full side planks
Side lying-arm series with stability ball
Side lying-leg series with white ball
Sideways- Full plank with ball
4 lessons
Standing Mat Exercises
Roll down into half squats-pelvic rocks-hamstring stretch
Squats against the wall
2 lessons
Stretches and Releases Mat Exercises
Back extension over stability ball
Forward kneeling stretch and variations with stability ball
Kneeling cat stretch with stability ball
Partner stretching
Straddle stretch with stability ball
Thigh stretch with stability ball
Supine- shoulder and pelvic release with white ball
Side stretch over stability ball
8 lessons
Video Case Study: Third Trimester Exercise Program to Prepare for Birth
The Gentle Birth Workout
1 lesson
Video Case Study: Practical
Intro to Early Postpartum exercises and Abdominal Binder
Early Postpartum Exercises Using a Binder-week 1&2
Early Postpartum Exercises Using a Binder-week 3&4
Early Postpartum Exercises Using a Binder-week 5&6
Early Postpartum Exercises without a Binder-week 7&8
Early Postpartum Exercises without a Binder-week 9&10
Practical videos to integrate the work in to a mat session
7 lessons
Course Test-Out
Final Quiz to Complete the Course Pre and Postnatal Mat Theory and Practical
Your Course is now Complete!
2 lessons, 1 quiz
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