Thursdays:
9:30-11am @ Milk and Honey (3844 E Pima St)
OR
12pm-1:30pm @ Tanque Verde Pediatrics (7507 E Tanque Verde Rd)
Coached by Tess Ajax
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This 6 week small-group class combines postpartum-specific exercises, thoughtfully selected mobility movements, pelvic floor education, and group discussion to help you strengthen your postpartum body with intentionality and expert guidance.
In our 90 minute in-person sessions we focus on restoring deep core strength, reestablishing neuromuscular connections that get altered during pregnancy and birth, and improving pelvic floor & core function through whole-body exercise.
In this class you will learn:
-Common signs and symptoms of pelvic floor over-activity and under-activity (and how to improve them)
-How to safely approach exercise if you have prolapse, diastasis recti, accidental leakage, and other pelvic floor/core symptoms
-Diaphragmatic breathing techniques and how to manage intraabdominal pressure
-Techniques to ease the aches and pains of feeding, carrying, holding, co-sleeping, contact napping, babywearing, and more
-Protocols to return to running and sport after giving birth
-How to perform a diastasis recti self-check and how to monitor your own progress
-How to improve the alignment changes that happen during pregnancy and birth
The Core Recovery Course is designed for people who are returning to exercise after giving birth and want a small group setting to learn how to re-build strength after giving birth with a special focus on core and pelvic floor recovery.
Most participants in The Core Recovery Course are between 6 weeks-12 months postpartum - people returning to exercise beyond a year postpartum are still welcome to attend! It's never too late to address the aches and pains of pregnancy, birth, and motherhood.
If you're experiencing pelvic floor symptoms such as prolapse, diastasis recti, accidental leakage, pelvic pain, general core weakness, and low back pain - this course was designed with you in mind. The size of this class is kept small to allow for personalized modifications and progressions to each movement and exercise we practice.
And of course, babies are always welcome.
Enrollment also includes:
-Weekly programmed workouts you can do from home
-Access to private group chat for accountability and support
-Time before and after class to discuss individual needs and goals with Tess
PLUS free access to one of the following classes (for all 6 weeks of the series) while enrolled in Core Recovery:
-Move Like a Mother (Monday @ 9:30am at Desert Skies)
-Stroller Strength (Tuesday 8am @ Sabino)
-Move Like a Mother (Wednesday @ 3pm at Saint Philip's)
-Stroller Strength (Friday @ 8am at Sabino Canyon)
Returning to exercise after giving birth requires and deserves more guidance than "take it slow" or "just wait 6 weeks, then ease back into it" - The Core Recovery Course is the answer to the request for accessible postpartum recovery that mothers have been asking for.
Participants must be at least 6 weeks postpartum and cleared for exercise by their healthcare provider by the start of our first class.
This class fills quickly. If the session you're looking for is full, leave your email using the link below to get early access to new classes and updates on community happenings.
https://intuitivetrainingtucson.com/pages/contact
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