Fitness for Pregnancy and
Postpartum Recovery
The participants will review science-based guidelines on exercising and nutrition as related to pregnancy, will apply them to their specific stage of pregnancy/ postpartum recovery and will practice some recommended exercises under guidance and supervision.
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​​Target Audience:​
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Pregnant, recent postpartum women. All participants should be cleared to exercise by medical professionals and have no contradictions.
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All fitness levels
Duration:
4 sessions
Description
Each session of the series combines pregnancy-/ postpartum-safe workouts (activation, gentle strengthening, pelvic floor, stretching exercises), instructional blocks related to various aspects of pregnancy and after-birth recovery, as well as group activities and discussions. Some exercises may be performed in pairs which will contribute to a better connection between the participants. The general topics are below, however, may be adjusted depending on the stage of the pregnancy and concerns of the participants.
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Lesson 1: Research-based exercise guidelines, postural alignment, breathing techniques and introduction to most important basic exercises and techniques depending on trimester, exercises to avoid during pregnancy and postpartum
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Lesson 2: Basic nutrition and water intake recommendations, most common health concerns such as nausea, heartburn, swelling, cramps, sacroiliac ligament pain, etc. and ways to reduce/ navigate them.
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Lesson 3: Ways to prevent/ reduce back pain through postural coaching and safe child/ car seat carrying techniques.
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Lesson 4: Postpartum recovery guidelines and exercise recommendations.