Once you’ve progressed your postpartum clients through recovery, and they have built sufficient strength, often these clients want to either get back to the high-intensity work they were doing pre-pregnancy or potentially learn new skills. We cover how to do this in our Pre/Postnatal Performance Training Specialist Course, but here is an example of this where we discuss a 4-step progression to gradually preparing the body for impact by first working with different variations in speed.
In this video, we use a squat to illustrate the 4-step process, but you can apply these same steps to any movement that has a concentric and eccentric phase (upper or lower body). We’d encourage you to stick to sagittal plane first, however, before progressing to frontal or transverse plane moves.
As you layer these steps into your programming, the key markers to signal success are:
- Ability to perform movements while maintaining neutral alignment
- Absence of “coning” in belly (a sign of diastasis recti)
- Absence of urinary or fecal leakage (a sign of pelvic floor dysfunction)
If you note any of these, her body is not quite ready for that particular progression. If she progresses through all of these with no symptoms, then you are ready to move onto the second progression (introducing impact). Learn the 4-step process for this in Postpartum Progressions: Part 2