The Center Method™ for Diastasis Recti Recovery
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Quadruped – Breathing, Pelvic Rocks, Bridging, Arch & Curl
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The Center Method™ for Diastasis Recti Recovery
Download Course Manual and Sign Student Agreement – The Center Method™ for Diastasis Recti Recovery
1 lesson
Lectures
Intro to Diastasis Recti Recovery
Abdominal Wall & Fascia, Checking For DR
Breathing
Possible Causes, The Four Rs- Relaxation, Release, Realignment And Restoration
4 lessons
Relax
Relaxation Alignment Cueing
1 lesson
Release
The Pelvic Floor/ Hamstring/ Glute Release
a. Case study- Pelvic Floor Release 1
b. Case study-Pelvic Floor Release 2
Bridging Series
Spine Release With 2 Balls
Side Body – Psoas/ QL/ Ribs/ Serratus Anterior
Ribcage Rock
7 lessons
Realign: Fundamentals
Breaking Down The Breathing Sequence
a. Case study-Breathing Sequence In Supine Position
Breaking Down The Bridging
a. Case study-Using The Breathing Sequence With Bridging
Pelvic Stabilization
Quadruped Breathing For PF And TA Activation
a.Case study- Quadruped Breathing Sequence
Quadruped – Breathing, Pelvic Rocks, Bridging, Arch & Curl
8 lessons
Mat: Intermediate
Flexion Of The Torso
Abdominal Roll Down
Abdominal Roll Down Series
Quadruped – Modified Push-Ups
4 lessons
Mat: Progressing
Ab Roll Down With Theraband Shoulder External/Internal Rotation
Quadruped-Stabilization Exercise With Therabands
Torso Flexion And Rotation With Leg Variations
Progressing Arms With Knee Lifts
Squats And Arms With Therabands
5 lessons
Reformer: Fundamentals
Supine Breathing Sequence With Straps
Pelvic Rocks-Bridging Without White Ball
2 lessons
Reformer: Progressing
Supine-Feet In Straps-Short Spine Variation
Footwork With Spine Rotation & Arm Circles
2 lessons
Cadillac: Fundamentals
Bar Loaded From Above-Supine Breathing W-Arm Springs
Bar Loaded From Below-Arm Presses, Chest Lifts, Flexion & Rotation
Bar Loaded From Above-Abdominal Roll Down Series
3 lessons
Cadillac: Progressing
Roll Down Bar-Sitting-Abdominal Roll Down Series, Single Leg, Pelvic Rocks
Leg Springs-Sitting To Standing W-Arms In Springs-Double & Single Leg
Leg Springs-Facing Away-Quadruped-Hip Flexor With Opposite Arm Pull
3 lessons
Chair: Fundamentals
Supine-Bridging With Thoracic Stretch
1 lesson
Chair: Progressing
Supine-Torso Flexion And Rotation With Leg Presses
Supine Away From Pedal- Split Pedal- Take Your Shoulders For a Walk-Toe Taps, Dead Bug
2 lessons
Applying the Techniques-Case Study
Intro into DR recovery program
DR recovery program exercise and release 1
DR recovery program exercise and release 2
DR recovery program exercise and release 3
DR recovery program exercise and release 4
Practical videos to integrate the work in to a mat session
6 lessons
Course Test-Out
Final Quiz to Complete the Course The Center Method™ for Diastasis Recti Recovery
Your course is now complete!
2 lessons, 1 quiz
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