Hold It Mama: the Pelvic Floor and Core Handbook for Pregnancy, Birth and Beyond 9780987076632, 8181479203, 9781846285059, 0987076639

Table of contents :
Cover
Title
Copyright
Hold It Mama
Acknowledgements
Contents
Introduction
The Pelvic Floor
Anatomy
What Causes Pelvic Floor Problems?
Discovering Your Pelvic Floor and Muscle Action
The 3-Step Program --
Find It, Control It, Train It
Pregnancy
Managing Your Core and Floor During Pregnancy
Posture During Pregnancy
Sex During Pregnancy
Exercise During Pregcoinancy
Preparing for Labour
Visualisation
Perineal Massage
Body Massage
Belly Dancing
Squatting
Hypnotherapy
Childbirth Classes
Birth Plan
Interventions During Labour
Monitoring
Pain Relief
Episiotomy. Birthing PositionOther Interventions
Birth
Improving Pelvic Floor Outcomes
Positioning for Labour
Progressing Through Labour
Caesarean Birth
Early PostPartum
New Mothers Pelvic Floor Questionnaire
Diastasis Rectus Abdominis
Bladder Control
Prolapse
Pessaries
Pelvic Girdle Pain (PGP)
Back Pain
Breastfeeding Positions
Lifting
Post Baby Blues and Depression
Recovery After Vaginal Birth
Skin, Perineal Muscle Tearing and Episiotomy
Anal Sphincter Tears
Anal Fissures and Haemorrhoids
Coccyx Damage
Recovery After Caesarean Birth
Caring for the Caesarean Scar. Vaginal Birth After Caesarean SectionPelvic Floor Self Assessment
External Genital Skin Changes or Scars
Vaginal Pain and Scars
Pelvic Floor Tendon/Muscle Damage
Identifying Vaginal Pelvic Organ Prolapse
Caesarean Scars, Episiotomies and Perineal Tears
Guidelines For Caesarean Scar Mobilisation.
Caesarean Scar Mobilising Skills
Advanced Scar Mobilisation
Hypersensitive Scars
Perineal Scars
Sex after Childbirth
Reconnecting Sexually with Your Partner
Vaginal Exercisers
Return to Postpartum Exercise
Exercise Guidelines
Shrink the Jellybelly Routine
Train It Exercises. Birth and Postpartum Care in Other CulturesInternational Birthing Practices
Beyond Birth
A Healthy Pelvic Floor For Life
Pelvic Floor Assessment Chart
48 Hour Bladder Chart
7 Day Bowel Chart
Information and References
Internet Resources
Further Reading
References
Hold It Sister.

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