Protecting the Perineum: From Pregnancy to Pushing
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[vc_video link=”http://youtu.be/FAQM4fdFeSE”]
Here is a great article with the pros and cons of things we hear/read about that help with preventing tearing and overall perineum health.
EMOM (Every Minute on the Minute) for 7 Minutes:
3 OH Squats
Use a medium weight that challenges you but that you can also get plenty of rest before the next minute starts
Then:
2 Rounds:
1 min Sprawls
rest 60-90 sec.
1 min KB swings
rest 60-90 sec.
1 min Box Step-ups
rest 60-90 sec.
1 min. Ring Rows or Strict Pullups
Take a 200m walk before starting the next round
This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.
Start moving and training with your cycle ❤︎
Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.
Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.
Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.