WIXLIB

12 Week At-Home Postpartum Exercise ercisesStrength &EnduranceGeneralWarm- up.3 sets of10.Hiss/Compress:3 sets of 10.Hip Extension:3 sets of 10.Perform theModifiedPreparationDrill: 5 repseach.CoreCompressions:Squats: 3 sets of10, touching atmid-calf.Perform for 1minute.Prone Row: 3sets of 10.Curl-UpsWith H andsBehindH ead: 3 setsof 10.Push-Ups: 3sets 10. Do 1 setregulation pushups. Doremainder onknees.ObliqueCurl-Ups: 3sets of 10.Army SitUps: D o 3sets of 9.CardiovascularWarm-up with a5 minute briskwalk.Jog/Run withoutstopping,increasing speedof run time with1min walk/10 minjog/run. Spendtotal of 30minutes. Cooldown with a 5minute walk.StaticStretchingStressManagementLow Back,Upper Back,Abdominal,Chest,Buttocks,Hamstring,and QuadStretches: 3times each,hold 20-30sec.Lie in CRP for10-12 min torelax.Low Back,Upper back,Abdominal,Chest,Buttocks,Hamstring,and QuadStretches: 2times each,hold for20-30sec.Lie in CRP for10-12 min torelax.Play music oruse stressmanagementtechniques torelax for 5-10minutes.Perform p andcool down) 3times a week.Use the,ReconditioningWeekNineR un Chart tohelp improveyour runtime.GeneralWarm- up.3 sets of10.Perform theModifiedPreparationDrill: 5 repseach.Hiss/Compress,3 sets of 10.Hip Extension:3 sets of 10.CoreCompressions:Squats: 3 sets of10 touching atmid-calf.Perform for 1minute.Prone Row: 3sets of 10.Curl-Ups withH andsBehindH ead: 3 setsof 10.ObliqueCurl-Ups: 3sets of 10.Progress toArmy Sit-Ups,doing 3 sets of10.Push-Ups: 3sets 10.Do 1 setR egulationPush-Ups. Doremainder onknees.Warm-up with a5 minute briskwalk.Jog/Run withoutstopping,increasing lengthof run time to 1min. walk/ 13min jog/run.Spend total of 30minutes. Cooldown with a 5minute walk.Perform thiswalk/jog/runroutine(includingwarm-up andcool down) 3times a weekPlay music oruse stressmanagementtechniques torelax for 5-10minutes.Add RecoveryDrill: 1 set,hold eachstretch 20 sec.Use theReconditioningR un Chart tohelp improveyour runtime.TG 255M September 20177

12 Week At-Home Postpartum Exercise ChartWeekTenExercisePreparationKegelsGeneralWarm- up.3 sets of10.AbdominalExercisesStrength &EnduranceHiss/Compress:Hip Extension:3 sets of 10.3 sets of 10.Perform thestandardPreparationDrillCoreCompressions:5 reps each.Curl-upsWithHandsBehindHead: 3 sets of10.Perform 1minute.Oblique CurlU ps: 3 sets of10.Squats: 3 sets of10 touching atmid-calf.Prone Row: 3sets of 10.Push-Ups: 3sets 10.Do 1 set,R egulationPush-Ups. Doremainder onknees.Progress toArmy Sit-Ups,doing as manyas possible in 2minutes. (Aimfor 30.)CardiovascularWarm-up with a5 minute briskwalk.Jog/Run withoutstopping,increasing speedof run time.Alternate 1 minwalk/15 minjog/run for a totalof 30 minutes.Cool down with a5 minute walk.Perform thiswalk/jog/runroutine(includingwarm-up andcool down) 3times a week.StaticStretchingStressManagementLow Back,Upper back,Abdominal,Chest,Buttocks,Hamstring,and QuadStretches: 2times each,hold 20-30sec.Lie in CRP for10-12 min. torelax.Play music oruse stressmanagementtechniques torelax for 5-10minutes.Add RecoveryDrill: 1 set,hold eachstretch 20 sec.Use the,ReconditioningR un Chart tohelp improveyour runtime.WeekElevenGeneralWarm- up.PerformthestandardPreparationDrill3 sets of10Hiss/Compress:3 sets of 10.CoreCompressions:Hip Extension:3 sets of 10.Squats: 3 sets of10, touching atmid-calf.Perform for 1minute.Prone Row: 3sets of 10.Curl-UpsWithH andsBehindH ead: 3 sets of10.Push-Ups: 3sets 10.5 reps each.ObliqueCurl-Ups: 3sets of 10.Progress toArmy Sit-ups,doing as many aspossible in 1minute. ( A imfor 32.)Attempt 2 setsR egulationPush-Ups. Doremainder onknees.Warm-up with a5 minute briskwalk.Jog/Run withoutstopping,increasing lengthof run time to 20min. Cool downwith a 5 minutewalk.Perform thisroutine(includingwarm-up andcool down) 3times a week.Low Back,Upper back,Abdominal,Chest,Buttocks,Hamstring,and QuadStretches: 2times each,hold 20 – 30sec.Lie in CRP for10-12 min. torelax.Play music oruse stressmanagementtechniques torelax for 5-10minutes.Add RecoveryDrill: 1 set,hold eachstretch 20 sec.Use the,ReconditioningR un Chart tohelp improveyour runtime.TG 255M September 20178

12 Week At-Home Postpartum Exercise xercisesStrength &EnduranceGeneralWarm- up.3 sets of10.Hiss/Compress:3 sets of 10.Hip Extension:3 sets of 10.Perform theStandardPreparationDrill: 5 repseach.CoreCompressions: Perform for 1minute.Curl-Ups WithH ands B ehindH ead: 3 sets of10.ObliqueCurlUps: 3 sets of10.Progress toArmy Sit-Upsdoing as manyas possible in 2minutes.Aim for 34.Squats: 3 sets of10, touching atmid-calfProne Row:3 sets of 10.Push-Ups:3 sets 10.Attempt 2 setsof R egulationPush-Ups. Doremainder onknees.CardiovascularWarm-up with a5 minute briskwalk.Jog/Run withoutstopping,increasing speedof run time for atotal of 30minutes. Cooldown with a 5minute walk.Perform thisjog/runroutine(includingwarm-up andcool down) 3times a week.StaticStretchingStressManagementLow Back,Upper Back,Abdominal,Chest,Buttocks,Hamstring, andQuadstretches: 2times each,hold 20-30sec.Lie in CRP for10-12 min. torelax.Play music oruse stressmanagementtechniques torelax for 5-10minutes.Add RecoveryDrill: 1 set,hold eachstretch 20 sec.Use the,ReconditioningR un Chart tohelp improveyour runtime.Walk/jog/run may be executed outside (on a flat surface), on a treadmill, or on anelliptical machine. Walk/jog/run exercise sessions should be executed 3 days/week.Alternative exercise sessions should be performed on the days in between yourWalk/Jog/Run days. Alternative exercise sessions may include: swimming, cycling,aerobics, Zumba, yoga, and endurance weight training. Alternative exercise sessionsshould work different muscle groups than those worked during the walk/jog/runexercise sessions. Allow for at least 1 day of total rest (no structured exercise) perweek.TG 255M September 20179

P3T Postpartum At-Home Exercise Session Form: Week 1COMPONENTConstructiveRest Position(CRP)TIME3 minutesCentering2 minutesSpecialExercise5 minutesStrengthCardiovascular5 minutes5-10minutesFlexibility5 minutesRelaxation10 minutesACTIVITYLie in CRP beforebeginning exercisesKegelsDETAILSLie on back with knees up andhands resting on abdomen.Breathe slowly.Rock forward and back thenside to side - repeat 3X.Reach arms overhead andinhale, lower arms and exhalewith hiss –repeat 3X.Begin with 5; Progress to 10.Hiss/compress and corecompression ab exercisesWalk slowly on flat surfaceBegin with 3 sets of 5; Progressto 3 sets of 7.Daily, at own pace.Lower back andAbdominal stretchesLie in CRP to relaxUse progressivemuscular relaxation2 times each, hold 20 – 30sec.; Progress to 3 timeseach.calming music, andPlayfocus on something thatbrings you joy or fills you withgratitude.Stand neutral position;Mentally focus on bodymovements; Balance byrocking; Deep breathingTG 255M September 201710

P3T Postpartum At-Home Exercise Session Form: Week 2COMPONENTConstructiveRest Position(CRP)CenteringTIME3 minutesACTIVITYLie in CRP before beginningexercises2 minutesSpecialExerciseStrength5 minutesStand neutral position;Mentally focus on bodymovements;Balance by rocking;Deep breathingKegels5 minutesHiss/compress and corecompression abdominalexerciseHead liftsPelvic tilt standing or onback Seated Row with bandCardiovascular 15 minutes15-30minutesFlexibility5 minutesRelaxation10 minutesWalk on flat surface at ownpaceProgress to alternating 5 minwalking and 1 min slow joggingCool down with 5 minute slowwalkLower and Upper back stretchAbdominal stretchButtock stretchLie in CRP to relaxUse imagery to facilitaterelaxationDETAILSLie on back with knees up andhands resting on abdomen.Breathe slowly.Rock forward and back thenside to side - repeat 3X.Reach arms overhead andinhale, lower arms and exhalewith hiss –repeat 3X.2 sets of 10.3 sets of 10 keeping abdomencompressed.Check for diastases, splint asrequired. Perform 3 sets of5.Perform 3 sets of 5.Walk daily without stopping.Perform this walk/jog routine 3times a week.3 times each, hold 20 – 30 sec.Play calming music and focuson a place that is calm andpeaceful to you, Using all ofyour senses, imagine yourselfat this location.TG 255M September 201711

P3T Postpartum At-Home Exercise Session Form: Week 3COMPONENTConstructiveRest Position(CRP)CenteringTIME3 minutesACTIVITYLie in CRP before beginningexercises2 minutesSpecialExerciseStrength5 minutesStand neutral position;Mentally focus on bodymovements;Balance by rocking;Deep breathingKegels5 minutesHiss/compress and corecompression abdominalexerciseHead liftsCurl-ups with hands onabdomenCardiovascular 5 minutesDETAILSLie on back with knees up andhands resting on abdomen.Breathe slowly.Rock forward and back thenside to side - repeat 3X.Reach arms overhead andinhale, lower arms and exhalewith hiss –repeat 3X.3 sets of 10.3 sets of 10 each, keepingabdomen compressed.Check for diastases, splint asrequired.Perform 3 sets of 10.Perform 3 sets of 5.Pelvic tilt standing or onbackPerform 3 sets of 10.Prone Row or ALTERNATESeated Row with band (forcesarean delivery or breastdiscomfort)Hip Extension standingSquat to kneesWalk on flat surface at ownpace to warm upPerform 3 sets of 5.Perform 3 sets of 10.15-30minutesAlternate 4 min walking and 2min slow joggingProgress to 3 minutes walkingand 3 minutes jogging as ownpace allows Cool down with 5minute slow walkFlexibility5 minutesRelaxation10 minutesLower and Upper back stretchAbdominal stretchButtock stretchChest stretchQuad stretchLie in CRP to relaxUse visualization to facilitaterelaxationPerform 3 sets of 5.Perform 3 sets of 5.Perform this walk/jog routine(including warm-up and cooldown) 3 times a week.3 times each, hold 20 – 30 sec.Play calming music and focuson happy events in the future.TG 255M September 201712

P3T Postpartum At-Home Exercise Session Form: Week 4COMPONENTConstructiveRest Position(CRP)CenteringTIME3 minutesACTIVITYLie in CRP before beginningexercises2 minutesStand neutral position;Mentally focus on bodymovements; Balance byrocking; Deep breathingSpecialExerciseStrength5 minutesKegels5 minutesHiss/compress and corecompression abdominalexerciseCurl-ups with hands over chestor on abdomen, progress tohands behind headOblique curl-ups.Pelvic tilt standing or on backProne Row or ALTERNATESeated Row with band (forcesarean delivery or breastdiscomfort)Hip Extension standingSquat to kneesModified PushupsCardiovascular 5 minutes20 minutes5 minuteFlexibility5 minutesRelaxation10 minutesWalk on flat surface at ownpace to warm upAlternate walk/jog progressingfrom 3 minutes walking and 3minutes slow jogging TO 2 minwalking and 4 min jogging asown pace allowsCool down with slow walkLower and Upper back stretchChest stretch, Abdominalstretch, Buttock stretch Quadstretch, Hamstring stretchLie in CRP to relaxUse meditation to facilitaterelaxationDETAILSLie on back with knees upand hands resting onabdomen. Breathe slowly.Rock forward and back thenside to side - repeat 3XReach arms overhead andinhale, lower arms andexhale with hiss.–repeat3 sets of3X10.3 sets of 10 each.Check for diastases, splint asrequired. Once you can docurl ups with hands behindhead no splinting needed.Begin with 3 sets of 3.Perform 3 sets of 5.Perform 3 sets of 10.Perform 3 sets of 10.Perform 3 sets of 10.Perform 3 sets of 10.Begin 3 sets of 5 onknees.Progress to 3 sets of 10, Keepabdomen tight.3 times a week3 times eachHold 20 – 30 secPlay calming music and focuson word or phrase that bringsa sense of calm, peace, hopeTG 255M September 201713

P3T Postpartum At-Home Exercise Session Form: Week 5COMPONENTConstructiveRest Position(CRP)CenteringTIME3 minutesSpecialExerciseStrength5 minutes2 minutes5 minutesACTIVITYStand neutral position;Mentally focus on bodymovements; Balance byrocking; Deep breathingKegelsHiss/compress and corecompression abdominalexerciseCurl-ups with hands behindhead, over chest, or onabdomenOblique curl-ups.Begin regulation sit-upsONLY IF CAN DO 30 curlups with hands behind headCardiovascular 5 minutes30 minutesFlexibility5 minute5 minutesRelaxation10 minutesDETAILSLie on back with knees up andhands resting on abdomen.Breathe slowly.Rock forward and back thenside to side - repeat 3X. Inhaleand exhale with hiss – repeat3X.3 sets of 10.3 sets of 10 each;Check for diastases, splint asrequired. Once you can do curlups with hands behind head nosplinting needed.Begin with 3 sets of 5.Perform 3 sets of 5.Begin with 3 sets of 3.Pelvic tilt standing or on backProne Row or ALTERNATESeated Row with band (forcesarean delivery or breastdiscomfort)Perform 3 sets of 10.Perform 3 sets of 10.Hip Extension standing Squatsto mid-calfModified PushupsPerform 3 sets of 10.Perform 3 sets of 10.Begin 3 sets of 5 on knees.Attempt 1 set regulation push- ups.Walk on flat surface at briskpace to warm upAlternate walk/jog progressingto 1 min walking and 5 minjogging as own pace allowsCool down with slow walk.Lower and Upper back stretchChest stretch, Abdominalstretch, Buttock stretchQuad stretch, Hamstring stretchLie in CRP to relaxUse meditation to facilitaterelaxationPerform this walk/jog routine(including warm-up and cool down)3 times a week.3 times each; hold 20 – 30 secPlay calming music and focus onword or phrase that brings asense of calm, peace, and/orhope.TG 255M September 201714

P3T Postpartum At-Home Exercise Session Form: Week 63 times a weekAnother day - Time 1 mile run and determine quarter mile split timeCOMPONENTConstructiveRest Position(CRP)CenteringTIME3 minutesACTIVITYLie in CRP before beginningexercises2 minutesSpecialExerciseAbdominalExercises5 minutesStand neutral position;Mentally focus on bodymovements; Balance byrocking; Deep breathingKegels5 minutesMuscleStrength &EndurancePelvic tilt standing or on backProne Row or ALTERNATESeated Row with band (forcesarean delivery or breastdiscomfort)Hip Extension standingSquats to mid-calfModified PushupsCardiovascular 5 minutes35 minutes5 ompress and corecompression abdominalexerciseCurl-ups with hands behindhead, over chest, or onabdomenOblique curl-ups.Begin regulation sit-upsONLY IF CAN DO 30 curl-upswith hands behind head5 minutes10 minutesWalk on flat surface at briskpace to warm upAlternate walk/jogCool down with slow walkLower and Upper back,Chest, Abdominal, Buttock,Thigh, and Hamstring stretchesLie in CRP to relaxUse any of the stressmanagement techniques tofacilitate relaxationDETAILSLie on back with knees up andhands resting on abdomen.Breathe slowly.Rock forward and back thenside to side - repeat 3XInhale and exhale with hiss –repeat 3X.3 sets of 10.3 sets of 10.3 sets of 10.Check for diastases, splint asrequired. Once you can do curlups with hands behind head nosplinting needed.Begin with 3 sets of 53 sets of 10.3 sets of 10.3 sets of 10.3 sets of 10.3 sets of 10.Attempt 1 set regulation pushups, do the rest on knees.Alternate walk/jog; progress to1 min. walking and 6 minjogging at own pace. Performthis walk/jog routine (includingwarm-up and cool down) 3times a week.3 times each; hold 20 – 30 secPlay calming music and focuson word or phrase that brings asense of calm, peace, and/orhope.TG 255M September 201715

P3T Weeks 7-12 Postpartum At-Home Exercise Session* take pulse to determine heat rate at beats per minuteChoose a different option each day you exercise (3-5 days/week)Option 1: Upper Body MSE and Aerobics for CardioCOMPONENTExercisePreparationTIME3 minutes1 minute1 minuteKegels2 minutesGeneral Warmup5 minutesMuscleStrength &Endurance10 minutes2 minutesSpecial PPExerciseCardiovascular 30 minutesFlexibility(Staticstretches)7 minutesRelaxation4 minutesCentering1 minuteACTIVITYLie in Constructive RestPosition before exercisingStand neutral position;Deep breathing with hissCore compressionTighten & relax pelvic floormusclesSlow aerobics dance stepsPushups – progress from wall tomodified 6-point on knees toregulation push-upsTriceps extensionBiceps curlsHorizontal arm extensionLateral and medial leg raisesDETAILSLie on back with knees upand hands resting onabdomen. Breathe slowlyand mentally focus.Repeat 3X. Inhale &exhale while tighteningdeep abdominal muscles.3 sets of 10.Practice the aerobicsteps with no music andat a slow pace tofamiliarize yourself withthe movements.3 sets of 12 reps.3 sets of 12 reps w/bands.3 sets of 12 reps w/bands.3 sets of 12 reps w/bands.Repeat 5X each side.Warm-up (march, dynamicstretching)*Aerobic dance routine (w/o step)*Cool down (walk in a circle) *Standing stretches -chest,upper back, biceps, tricepsstretch, *Seated stretches – hip & back,hamstring, thigh6 minutesProgressive muscularrelaxation;Focus on something you arethankful forListen to calming music.20 minutes4 minutes3X each holding 20seconds. Pulse must be at100 before go to floor forseated stretches.Rock forward and backthen side to side - repeat3X. Reach armsoverhead and inhale,lower arms and exhalewith hiss – repeat 3X.TG 255M September 201716

P3T Weeks 7-12 Postpartum At-Home Exercise Session* take pulse to determine heat rate at beats per minuteChoose a different option each day you exercise (3-5 days/week)Option 2: Lower body MSE with cardio walk/jog/run on trackCOMPONENTExercisePreparationTIME3 minutes1 minute1 minuteKegels2 minutesGeneral WarmupMuscleStrength &Endurance5 minutes10 minutes2 minutesSpecial PPExerciseCardiovascular 8 minutes10 minutes6 minutesACTIVITYLie in Constructive RestPosition before exercisingStand neutral position;Deep breathing with hissCore compressions 1 minuteTighten & relax pelvic floormusclesWalkSquats w/ feet 4”, 8” apart andthen shoulder width apartDETAILSLie on back with knees upand hands resting onabdomen, breath slowlyMentally focus;Repeat 3XInhale & exhale whiletightening deep abdominals3 sets of

Flies with dumbbells on back Flies seated with band Chest/Bicep Stretch standard or modified, Extend and Flex Supine Push Press with weights chest press no resistance Chest/Bicep Stretch standard or modified, Extend and Flex . ABDOMINALS WORKOUT EXERCISES ALTERNATE STRETCHES Hiss/compress on back Hiss/compress on side (2nd/3rd tri) Abdominal .