Week Five: Restore


Practice makes proficient.

Here we go! Your final Core Component of the Mama Reset program! We can hardly believe it.

This next Core Component definitely builds on the foundations from the last 4 weeks and some of the movements might seem familiar to you-take the time to slow down and check in with your alignment, breathing, core engagement and stability! Those pieces will take these exercises to the next level!


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RESTORE: Core

Core Component #3

Before we proceed to the next Core Component, we'd like you to have a look at the following checklist.

Don't be nervous.

Many of us experience one or more of these symptoms in the postpartum period. Sometimes they come and go; other times they're consistently interfering with our movement and our lifestyles.

No matter how infrequent they might be or how "used to it" you are, we recommend every mama seek the one-on-one advice of a Pelvic Health Physiotherapist to ensure your healing is on track and determine a treatment plan, if needed.

After all, peeing one's self and being in pain does not leave a mama feeling her best.

Get Ready:

You will need:

  • a towel, small blanket or pillow (optional)

Total time: about 10 minutes

Core Component #3 PDF


RESTORE: Release

Week Five Restorative Pose: Wide Leg Forward Fold

This forward fold is a great stretch for the inner thighs which may got a little more work this past week in the Week 6 workout. Remember all those gliding movements? How could you forget! Well our inner thigh and hip muscles have to work together to support you in those types of movements.

Stretching the inner thigh muscles can be another way to promote relaxation in the pelvic floor. So if you're having a hard time letting go, this is a great pose for you.

 
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What you need:

  • a stool, ottoman or kitchen chair

  • pillow(s), blanket(s)-optional

The Set Up:

From a seated position, take your legs wide on either side of the piece of furniture you are using. Start to hinge forward, keeping your spine long and not rounding from your lower back. If you feel like your back is very rounded and hunched forward bring a blanket or pillow under your bum create more space in your hips.

Bring your arms to rest of the support (chair, ottoman, etc.) and let your head rest on your arms. If your head doesn't comfortably rest, place a folded blanket or pillow under your head.

On your exhale, think of softening and releasing tight, tense muscles. Inhale to feel expansion and space in your body.

Stay here for 5 minutes or as long as you feel comfortable.


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