9780964115354

New mothers and health care practitioners alike will benefit from these post-partum exercise ideas. Photographs depicting full-body stretching and strengthening workouts are complemented by helpful advice on tightening abdominal muscles; squeezing in workout time; spicing up routine exercises using an exercise ball; exercising with baby; and improving posture. Female 'taboo' topics are boldly addressed, including urinary incontinence and caesarean and episiotomy scar tissue. Included are 18 unique workouts, 40 strengthening exercises, and 17 stretching exercises, many of which can be performed within 24 hours after giving birth. A flow chart helps users to keep track of progress, and a glossary assists with medical terminology.

About the Author

iii

Dedications

iv

Mother (Poem)

v

In Memory of

vi

Preface

vii

Donation

viii

Introduction

1

(6)

Why Exercise?

2

(1)

How this Book is Different

3

(1)

How to Use this Book

4

(3)

Vaginal Delivery and Exercise Guidelines

7

(8)

Vaginal Delivery

8

(1)

R.I.C.E. it with T.

9

(2)

7 Tips to a Successful Exercise Program

11

(1)

Core Strengthening General Exercise Guidelines After Vaginal Delivery

12

(2)

Exercise Progression After Vaginal Delivery

14

(1)

Cesarean Delivery and Exercise Guidelines

15

(8)

Cesarean Delivery

16

(1)

7 Tips to a Successful Exercise Program

17

(1)

R.I.C.E. it with T

17

(1)

General Exercise Guidelines After Cesarean Delivery

18

(2)

Core Strengthening Exercise Progression After Cesarean Delivery

20

(3)

Scar Tissue Management Techniques

23

(8)

Introduction to Scar Tissue Management Techniques

24

(2)

Scar Tissue Massage Tips

26

(1)

7 Steps to Successful Episiotomy and Cesarean Scar Tissue Management

27

(4)

Core Strengthening

31

(28)

Introduction to Core Strengthening

32

(2)

Weak Abdominal Muscles

34

(3)

Core Strengthening Abdominal Exercise Progression

37

(1)

Diastasis Recti

38

(1)

Diastasis Recti Self-Test

39

(1)

Diastasis Recti Exercise Progression

40

(1)

Back Pain

41

(1)

Core Strengthening Lower Back Exercise Progression

42

(1)

Diaphragmatic Breathing

43

(2)

Diaphragmatic Breathing Exercise

45

(1)

Pelvic Floor Strengthening and Kegel Exercises

46

(4)

Start-Stop Tinkle Test

50

(1)

Transverse Abdominis Raise with Kegel Ball Squeeze

51

(1)

Kegel

52

(1)

Advanced Kegel

53

(1)

Elevator Exercise

54

(1)

Sexersqueeze

55

(1)

Quick Flick Kegel

56

(1)

Tail Wagging

57

(1)

Core Strengthening Basic Pelvic Floor Exercise Progression

58

(1)

Demystifying Urinary and Fecal Incontinence

59

(6)

Introduction to Incontinence

60

(1)

Urinary Incontinence

61

(1)

Common Types of Urinary Incontinence

62

(1)

Constipation and Fecal Incontinence

62

(1)

Toilet Training Techniques

63

(1)

15 Steps to Continence

64

(1)

Look Like You Have Lost 10 Pounds By Improving Your Posture

65

(4)

Posture Perfect Exercise Program

68

(1)

Proper Body Mechanics For Lifting and Holding Your Baby

69

(12)

Airplane Hold Position

72

(1)

Breast-feeding Hold Position

73

(1)

Front-Facing and Straddle Hold Positions

74

(1)

Front Pack Carrying Position

74

(2)

Squat Lift

76

(1)

Foam Roller Squat

77

(1)

Crib or Changing Table Lift

78

(1)

Car Lift

79

(2)

Breast-feeding and Exercise

81

(4)

The Importance of Breast Feeding

82

(1)

Sports Bras

83

(1)

H2O

84

(1)

Temporary Calcium Loss

84

(1)

Aerobic Exercise

85

(6)

Aerobic Exercise and Pregnancy

86

(1)

Helpful Hints

87

(1)

Examples of Moderate Amounts of Exercise that Promote Well-Being

88

(1)

Target Heart Rate

89

(1)

Calculate Your Target Heart Rate

89

(1)

How to Take Your Pulse

90

(1)

Introduction to the Ball

91

(6)

Why Work Out On a Ball?

92

(1)

Benefits to Mom

92

(1)

Benefits to Baby

93

(1)

How to Determine Appropriate Ball Size

94

(1)

Proper Inflation Techniques

95

(1)

Ball Exercise Tips

96

(1)

Stretching Exercises

97

(20)

Stretching Basics

98

(1)

Stretching Exercises

99

(18)

Strengthening Exercises

117

(48)

Strengthening Basics

118

(4)

Strengthening Exercises

122

(43)

Mini-Workouts

165

(20)

Glossary

185

(4)

References

189

(5)

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Bounce Back into Shape After Baby: From One Mom to Another

0964115352

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