Post Natal Program Block 3
Total cost: $10.00

Post Natal Program Block 3

4 weeks / 2x per week

Why Purchase

50-90% of women experience pain at some point in pregnancy
6% experience pain longer than 6 months postpartum

Considerations and Guidelines to begin this program: must be cleared by MD to begin exercise. The following are the guidelines for healthy pregnant and postpartum women; moderate-intensity physical activity using both aerobic and muscle conditioning activities. At least 150 min/wk spread throughout the week (Canada, United States) or at least 20 to 30 min/d (American College of Obstetrics and Gynecology). Initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence. Please go at your own pace and be mindful of your energy levels. Please be aware of any ripping or pulling sensations in the abdominal or pelvic floor regions as this may be a sign of injury. Additionally, you may experience muscular soreness which is normal for up to 48 hours post exercising. If you have symptoms that last longer than 48 hours, please inquire with your health care provider.

Goals and considerations of Block 1: strengthen pelvic floor, strengthen abdominal stabilizers, increase muscular and aerobic endurance, increase hip strength, introduce mobility back into major joints.

This block is all about how to introduce movement back into your routine. As you relearn how to move your body and train again, please be mindful. You know your body better than anyone else!

On the days you have more energy, have fun with the workouts and challenge yourself. On the days you have less energy, go at your own pace and take breaks as needed. Using the rating of perceived exertion scale (0=no energy expended, 10=maximal effort), this block will challenge you up to moderate exertion. If you feel you are ready to increase the challenge, feel free to add in light to moderate weight (this can be anywhere from 2-10lb dumbells OR a 5-6 on the RPE scale).

About MOTIVNY

  • MOTIVNY Fitness

MOTIVNY is a Physical Therapy and Training Studio located in Soho, New York City.

Whether it's through therapy or one of our virtual mobility & kettlebell training programs, we specialize in helping athletes of all types maximize their performance and train for the long term.

Post Natal Program Block 3
Total cost: $10.00

About MOTIVNY

  • MOTIVNY Fitness

MOTIVNY is a Physical Therapy and Training Studio located in Soho, New York City.

Whether it's through therapy or one of our virtual mobility & kettlebell training programs, we specialize in helping athletes of all types maximize their performance and train for the long term.