Prenatal Workshop - All the Details
This is long overdue! Like six years overdue. :)
Every time I run one of my Prenatal Workshops, I get asked what exactly the four classes are all about. So instead of answering this question over and over in DMs as I’ve been doing, I’m putting it all here for the curious folks to see.
I started my workshop six years ago with a physiotherapist that I worked with. I think we ran it once or twice together and then I took it over entirely. I have completely revamped the format from it’s infancy.
I am also (somewhat neurotically) constantly adding (and removing) content and ensuring that it is 100% up to date.
Providing you with current, evidence based information is so important to me. Women’s health research is constantly changing and new studies emerge all the time. It’s my job to pick through them and present the information to you in a relevant and actionable way.
Without further ado, here is the rundown on each of the four weeks of the course.
Week 1: Core Foundations
This week is intended to set you up teach you all about your core canister (shoulder to shoulder, hip to hip I like to say). You will learn the anatomy basics, the functions and importance of your core. There is a strong emphysis on breathing and pressure regulation.
By the end of this first class you will feel comfortable connecting with your core muscles properly, know how to use them through proper breath cycles (oh, how dysfunctional our breathing is these days!), and understand how to properly use your core and breath to regulate pressure with various tasks and exercise.
We also talk about safe exercise guidelines during pregnancy.
Week 2: Pelvic Health
This week is all about the basement of your core: your pelvis and pelvic floor. We will go through common pelvic injuries during pregnancy: pelvic organ prolapse, urinary incontinence, pelvic girdle pain, pubic symphysis pain, etc. The goal for this week is to continue connecting with your core canister with added focus on the muscles of your pelvic floor. You will also be provided with a 10 minute body weight exercise series that you can do throughout your pregnancy (it can be repeated 2-3X for a 20-30 minute workout).
Week 3 Diastasis Recti Abdominis (DRA) and More Core
This week is all about diastasis recti abdominis. The latest research is presented during our lecture time. Risk factors, prevention of persistent DRA, and expectations postpartum are all covered. We go in deeper (pun totally intended) to core canister strategies - during pregnancy and what to think about postpartum. A healthy body is one that self-monitors, and I give you three great tools to help you do this.
Week 4: Birth Prep and Postpartum Recovery
This is a favourite week! We chat and go through exercises to improve your body alignment with birth and baby positioning in mind. We also discuss postpartum return to activity (do you know when you should get back to exercise?!). I’ll provide you with some strategies for the early postpartum period to safely and effective restore your core and pelvic floor muscles.
As a bonus, we also discuss injuries that often crop up postpartum (ie upper back pain, neck and shoulder pain, even hand and wrist pains from nursing and carrying your baby). The exercise time this week involves form mobility exercises to help prevent this issues.
So that’s my fourth baby in a nutshell!
It is evidence and clinically based information, with actionable tools for you to get through these years safely and without injury, aches and pains.
By far the most common feedback I receive:
why is this information not more available?
I wish I’d known this with my first pregnancy!
Come and join me at the next Prenatal Workshop, and find out how to have a healthy, pain-free pregnancy, ideal birth and efficient postpartum recovery. This isn’t rocket science, and I don’t believe any of the information that I present should be kept secret. I love sharing what I know in easy to understand, actionable tools.
Check out the classes page for the upcoming class schedule, or sign up to receive emails with future dates.
Happy, healthy mumma!