What Is the Core 4 Program

What is Core Re-Training?

  • Identifying and co-activating the Core 4
  • Progressive layering of increased loads
  • Integration of Core 4 into normal exercise routine
  • Resume regular or desired training with use of Core 4

General Bellies Inc Protocol

Prenatal

Postpartum

Health Screen Health screen
Assessment w/modifications Assessment
4 steps to connect and retrain 4 steps to connect and retrain
Train for birth using core breath and exercises w/modifications Progress to core training with new stretegies and core breathing included

Post partum training

  • Once you have had a baby you are always post partum!
  • Initial focus should always be on restoration

Factors post partum to consider:

  • Loose ligaments and joints
  • Hemorrhoids
  • Post partum bleeding
  • Fatigue
  • Breast Changes/Feeding
  • Poor posture
  • Balance
  • Post partum depression

Initial Core Assessment

  • A detailed physical assessment will be done during pregnancy and another after delivery to detect any changes or;
  • If you have already delivered, only 1 assessment will be done
  • Initial Test for Diastasis Recti

Release Work: Only After you learn to release can you Re-train

  • You will learn how your body is compensating for dysfunctional strategies
  • You will learn how to “release” these and allow the core to work as it should

Personalized exercise Program to suit your individual needs

A personalized program of exercises will be taught for your individual needs

BELLY BINDING (Optional)

  • Abdominal binding increases function and decreases pain after laparotomy (Cheifetz et al Physiotherapy Canada 62(3)
  • Most effective in first 8 weeks
  • Baby comes out, binder goes on

Latest Blog Posts

  • WCW - World Continence Week
    World Continence Week World Continence Week since it’s inception in Cairo in 2008, Monday – Sunday in the last week of June. It is estimated that incontinence affects approximately 400 million people worldwide.  Historially people didn’t talk about their symptoms, find it too personal, embarrassing, or thinking their was something…
  • WCW - World Continence Week
  • Pre-Natal Yoga - "The Greatest Gift a mother gives her family is a commitment to her own self-care
    Pre-Natal Yoga – “The greatest gift a mother gives her family is a commitment to her own self-care” Cheryl Richardson.com “The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new." and so…
Read More Blog Posts

Latest Events

  • Mindfulness Meditation Workshop
    “The quieter you become, the more you are able to hear.” - Rumi Introduction to Mindfulness Meditation If you’ve tried a meditation practice you probably know how challenging it is to quiet our minds. You may have even experienced the incessant chatter that is the background to our everyday lives.…
  • WCW World Continence Week
    WCW World Continence Week Need to go out, but feel like ur-ine trouble? If you are ready to step back into active living and shed the inconvenience of incontinence, I am offering my 6 Week Progressive Program beginning July 1st to help you deal with the symptoms of Stress or Urge Incontinence. Having taught…
  • Alongside You Offers Kids Yoga
    Alongside You now offereing Yoga for Kids! Classes held over spring break, with special introductory offers. Register on line: https://www.alongsideyou.ca/yoga-classes/ For more info: Contact Brenna This email address is being protected from spambots. You need JavaScript enabled to view it. 604-369-8785 cell or 604-283-7827      
Read More Events