Term
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Definition
1. warm up (not just stretching)
-light walk
-ROM w/each joint
2. Breathe correctly
3. Smooth and safe
4. Environment
5. Adequate fluid intake |
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Term
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Definition
1. double straight leg raise
2. Double leg lowering
(double legs hard w/neutral pelvis)
3. Full sit up - only need crunch
4. Biclycle exercise
5. candlestick
6. "W" position |
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Term
Abdominal tightening on outward breath.
-Position/action/progression
-what accomplish |
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Definition
Position: supine,knees flexed
Action: complete breath in, blow out slow and forceably, pulling in abs
Progression: other positions
Accomplishes: treats/prevents DRA |
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Term
Basic pelvic floor exercise
-Position/action/progression
-what accomplish |
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Definition
Position:supine, knees flexed
Action: lift pelvic floor, hold 3-5 seconds, relax 3-5 seconds, repeat 5-10 times
Progression: positions, muscle interaction, increase time/position
Accomplishes: strengthens pelvic floor, makes aware of relaxation of pelvic floor for delivery |
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Term
Quick flicks for pelvic floor
-Position/action/progression
-what accomplish |
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Definition
Position: supine, knees flexed
Action: squeeze floor quickly, release repeat 10 times
Progression: postion, increase reps
Accomplishes: awareness, strength, endurance |
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Term
Elevator pelvic floor exercises
-Position/action
-what accomplish |
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Definition
Position: supine, knees flexed
Action - pretend an elevator and move up and down floor by floor - hold 2-3 seconds at the top
Accomplishes: complete relaxation, awarness, control, endurance, strength |
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Term
Stretch out kinks
-Position/action/progression
-what accomplish |
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Definition
Position: supine, arms at sides, palms up, legs extended
Action - pull toes twoard face, squeeze shoulder blades together, press rest of body into floor
Hold 3-5 seconds - repeat 5 times
Progression - standing or sitting against a wall
Accomplishes ? |
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Term
Pelvic tilts
-Position/action/progression
-what accomplish |
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Definition
Position - supine, knees flexed
Action - roll pelvis back and presswaist towards the floor, hold 3-5 seconds, repeat 5-10 times, exhale during exercise
Progression: diagonal pelvic tilt
Accomplishes ? |
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Term
Heel slides
-Position/action/progression
-what accomplish |
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Definition
Position - supine, knees flexed, posterior pelvic tilt
Action - hold pelvic tilt by contracting the transverse abdominal muscle while sliding one heel at a time down
Progression - slide both legs until can no longer hold the pelvic tilt
Accomplishes? |
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Term
Bridging
-Position/action/progression
-what accomplish |
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Definition
Position: supine, knees flexed
Action: contract abs and butt to slowly raise hips. hold 3-5 seconds
Progression: move feet further away from butt, one leg, alternate straightening legs
Accomplishes? |
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Term
| Straight curl up important points |
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Definition
-Post partum
-heck midline of ab wall
-Don't do if strain on pelvic floor
-knees flexed
-halfway is enough
-feet unrestrained
-Strait & diagonal movements done
-arm position changes/increases leverage |
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Term
Straight curl up
-Position/action/progression
-what accomplish |
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Definition
Position: supine, knees flexed
Action: As breathe out crunch 7-8 inches off floor reaching toward knees, slowly uncurl and inhale
Repeat 5-10 times
Progression: arm position
Accomplishes? |
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Term
Diagonal curl up
-Position/action/progression
-what accomplish |
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Definition
Position: supine, knees flexed
Action: left arm at side, reach right arm toward left knee. return to start/inhale, do with other side. Repeat 5-10 times
Progression: arm position
Accomplishes? |
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Term
Squatting
-action/alternatives
-what accomplish |
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Definition
Action: hold onto bed/chair and go into complete squat, hold 3-5 seconds. Repeat 2-10 times
Alternatives: full squat on wall, partial squat against wall (knee problems), partial squat, sit to stand
Accomplishes? |
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