16.10.23 | Karen Ellis - Postnatal Exercise

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The Postnatal Recovery membership

WELCOME! Start with these intro videos.....

Everyone start here!!!!!! (2:55)
Print off a habit tracker and roadmap to keep on the fridge
Have me open on a separate tab on your device
Join the Facebook group
Get Accountability
Body Positive Notes throughout......

Step 1 - Pelvic Floor Connection

What you must know about your Pelvic Floor to be able to connect effectively (4:41)
How to connect with your Pelvic Floor PROPERLY! (19:30)
A bit on having a tight Pelvic Floor and stretches you can use (12:48)
Finish off this section here and check your checklist

Step 2 - Connecting with your Abdominal muscles

What you need to know about your stomach muscles (14:57)
How to (optionally) assess for a Diastasis Recti (11:42)
How to connect with your Transverse Abdominis (lower stomach muscles) (12:06)
Finish off this section here and check your check list

Step 3 - Get really confident connecting

What confidence in connecting is and how to use the connection practice lessons (8:56)
Connection Practice in here (9:28)
Finish off this section here and check your checklist

Step 4 - Add in small movements / Step 5 - Keeping your body safe

How to add in small movements whilst keeping it strong (10:33)
How on earth to fit this all into life! M.E.D.S (11:58)
15 minute core workout 1 (16:12)
15 minute core workout 2 (16:27)
15 minute core workout 3 (15:46)
Finish off this section here and check the checklist

Step 6 - Adding in Big movements (Full Class playbacks)

Step 6 - Adding in big movements (15 (ish) minute workouts)

6th Jan 25 (15:23)
9th Dec 24 (15:52)
23rd Sept 24 (15:20)
9th Sept 24 (15:44)
2nd Sept 24 (13:54)
26th Aug 24 (13:26)
12th Aug 24 (14:00)
5th Aug 24 (15:45)
29th July 24 (14:56)
15th July 24 (14:40)
8th July 24 (15:02)
1st July 24 (15:09)
24th June 24 (14:49)
17th June 24 (15:22)
3rd June 24 (14:24)
24th May 24 (13:27)

Step 7 - Adding everything you have learned into daily movements

An Intro to strong daily movement patterns (5:15)
Standing Posture (9:27)
Sitting Posture (6:17)
Standing with your baby / child or heavy object (3:49)
Picking up your baby / shopping / other heavy object (5:47)
Hoovering, sweeping, cleaning kitchen sides (5:29)
Cough / laugh / sneeze / shout with Dry Knickers (4:51)

Step 8 - Freedom from giving a damn about how your body looks

What step 8 is....... (11:18)

Q+A Section

How and when can I get back into running after having a baby? (11:27)
How should I breathe when I take my breathe in to practice core connection? Rib breathing vs belly breathing (6:39)
How can I reduce back pain when carrying my baby in a carrier? (10:39)

Sessions to do with your baby

Novembers - Baby massage and Colic advice with Becky Palmer (32:42)
3.12.20 - Singing session with Kate from Harminis (32:35)
9.12.20 - Baby Yoga with Becky Palmer (24:24)
13.01.21 - Sensory Development Play session with Lorna Carr (32:35)
19.01.21 - Singing session with Kate from Harminis (31:47)
26.01.21 - Sensory Development Play session with Lorna Carr (32:58)
02.02.21 - Baby Yoga with Becky Palmer (Plus small talk on Infant mental health) (39:48)
10.02.21 - Yoga with Spiderman (For older siblings) (25:02)
10.02.21 - Singing session with Kate Tyson from Harminis (30:07)
09.03.21 - Singing session with Kate Tyson from Harminis (30:54)
06.04.21 - Birthday Party with Lorna Carr (34:11)
29.04.21 - Singing with Kate from Harminis (28:28)

Bonus Workshops

7th Jan - Live planning session using M.E.D.S trackers and daily / weekly trackers (62:23)
Babywearing Workshop with Laura Abbott, Babywearing Consultant (87:41)
Body Positive Workshop 1 (64:38)
Body Positive Parenting - Workshop 2 (68:30)
Reflective Body Positive Workshop 3 (28:02)
The Wheel of Life (17:39)
Infant Sleep Consultant, Kerry Secker - Session 1 of 2 (44:12)
Infant Sleep Consultant, Kerry Secker - Session 2 of 2 (66:44)
Infant Sleep Consultant, Kerry Secker May 24 (56:11)
Introducing Solids workshop (66:40)
Postnatal Anxiety talk with Andrea Witt (44:28)
Mental Health after Birth Trauma with Andrea Witt (57:02)
Mental Health after Covid with Andrea Witt (59:47)
Mindfulness in Motherhood (29:41)
14.12.20 - Breastfeeding Q and A (39:33)
11.01.21 - Infant Feeding Q and A (29:05)
04.02.21 - Infant feeding Q and A with Ilayda Gill (18:23)

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16.10.23

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