Pre / Post Natal Kit

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Pre / Post Natal KitBonnie Berk, RN
US Price: $136
200 Exercises
825-PC*

Special Features | Exercises | Other Kits

The most complete set of medically proven prenatal/postnatal exercises ever assembled. Help women feel good and stay fit during pregnancy, have a positive childbirth experience, and shape-up easily after delivery. This collection helps to address physical symptoms and prevent complications through safe and effective exercises.

Includes tips for decreasing common discomforts during Pregnancy:

  • Ankle Swelling
  • Lower & Upper Back Discomfort
  • Fatigue
  • Leg Cramps
  • Shortness of Breath
  • Sciatica
  • Neck Tension
  • & more...

Special Features

  • A safe, medically proven approach to exercising during pregnancy.
  • Addresses physical symptoms and prevention of complications during pregnancy.
  • Add your own exercises with images

Exercises

  • Core Conditioning on Ball
    • CORE CONDITIONING ON BALL Tips
    • Neck Roll
    • Shoulder Shrug
    • Shoulder Roll
    • Torso Reach
    • Torso Turn
    • Hip Circle
    • Walking Around the Ball
    • One-Leg Balance
    • Straddle Balance
    • Marching
    • Slalom Skiing
    • Jumping Jack
    • Oblique Strengthener
    • Hamstring Stretch
    • Hip Flexor Stretch
    • Side Stretch (Kneeling)
    • Shoulder Stretch
  • General Stretch
    • GENERAL STRETCH Tips
    • Leg Extension
    • Quadriceps
    • Hip Flexor Stretch
    • Squat
    • Shoulder
    • Torso (Standing)
  • Leg and Buttcok Toner
    • LEG AND BUTTOCK TONER Tips
    • Lunge
    • Hamstring Curl
    • Chair Pose
    • Stork Pose
    • Warrior I Pose
    • Warrior II Pose
    • Wall-Sit
    • Flamingo Pose
    • Inner Thigh Lift (Side-Lying)
    • Kick (Side-Lying)
  • Water Fitness
    • WATER FITNESS Tips
    • March
    • Lunge Side-to-Side
    • Forward Arm Push
    • Neck Stretch
    • Shoulder Shrug
    • Shoulder Roll
    • Rib Cage Extension
    • Torso Stretch
    • Hip Circle
    • Calf Stretch
    • Lower Back Stretch
    • Water Walking
    • Breast Stroke Arms (Walking, Lightly Jogging, or Standing Still)
    • Hip Abduction / Adduction
    • Hip Rotation Walk
    • Heel-Toe Walk
    • Rocking
    • Scissors
    • Side-Scissors
    • Leaps (Sideways)
    • Leap (Forward)
    • Water Leap Frog
    • Hamstring Curl
    • Leg Lift (Lateral)
    • Wall Push-Up
    • Flies
    • Power Arm Down
    • Power Arm Up
    • Biceps Curl / Triceps Extension
    • Leg Extension - Power Up
    • Leg Curl - Power Down
    • Leg Kick / Bend / Extend Behind
    • Leg Kick / Bend / Extend Sideways
    • Leg Kick Backward / Bend / Extend Forward
    • Torso Turn
    • Torso Turn
    • Pelvic Tilt
    • Single Leg Stretch
    • Double Leg Stretch (Side of Pool)
    • Torso Stretch
    • Straddle Stretch
    • Hip Sit
    • Quadriceps Stretch
    • Stork Pose
    • Triceps Stretch
    • Shoulder Stretch
    • Hip Abduction / Adduction With Noodle
    • Bicycle With Noodle
    • Side Bicycle With Noodle
    • Ankle Circle With Noodle
    • Bell With Noodle
    • Leg Kick (Backward) With Noodle
    • Leg Kick (Forward) With Noodle
    • Push-Up With Noodle
    • Triceps Extension With Noodle
    • Cross-Country Skiing With Noodle
    • Hamstring Stretch With Noodle
    • Quads Stretch With Noodle
    • Torso Stretch With Noodle
  • First Trimester/Postnatal Only
    • First Trimester / Postnatal Tips (FT / PN)
    • PELVIC STABILIZATION: Pelvic Tilt (Lying)
    • PELVIC STABILIZATION: Heel Slide
    • PELVIC STABILIZATION: Single Foot Touch
    • PELVIC STABILIZATION: Double Foot Touch
    • PELVIC STABILIZATION: Basic Bridge
    • PELVIC STABILIZATION: Progressive Bridge
    • PELVIC STABILIZATION: Bridge (Alternating Sides)
    • TORSO-STRENGTHENING: Hundreds (Feet on Floor)
    • TORSO-STRENGTHENING: Hundreds (Feet Above Floor)
    • TORSO-STRENGTHENING: Roll-Up (Bent Knee)
    • TORSO-STRENGTHENING: Roll-Up (Straight Leg)
    • TORSO-STRENGTHENING: Rolling
    • TORSO-STRENGTHENING: Single Leg Rotation (Straight Leg)
    • TORSO-STRENGTHENING: Single Leg Rotation (Bent Knee)
    • TORSO-STRENGTHENING: Single Leg Stretch
    • TORSO-STRENGTHENING: Torso Turn / Single Leg Stretch
    • TORSO-STRENGTHENING: Single Leg Kick
    • Leg Lift (Lateral)
    • TORSO-STRENGTHENING: Double Leg Kick
    • TORSO-STRENGTHENING: Swim (On Land)
    • FT / PN CORE CONDITIONING ON BALL Tips
    • FT / PN CORE CONDITIONING ON BALL Tips (Continued)
    • CORE CONDITIONING ON BALL: Shoulder Stretch
    • CORE CONDITIONING ON BALL: Walk-Out
    • CORE CONDITIONING ON BALL: Abdominal Crunch
    • CORE CONDITIONING ON BALL: Oblique Crunch
    • CORE CONDITIONING ON BALL: Abdominal Stretch
    • CORE CONDITIONING ON BALL: Roll-In
    • CORE CONDITIONING ON BALL: Push-Up
    • CORE CONDITIONING ON BALL: Back Extension
    • CORE CONDITIONING ON BALL: Swimming
    • CORE CONDITIONING ON BALL: Spinal Twist
    • CORE CONDITIONING ON BALL: Side Stretch
    • CORE CONDITIONING ON BALL: Oblique Strengthener
  • With Baby
    • EXERCISE WITH BABY Tips
    • Baby Sit-Up
    • Baby Sit-Up (For Newborn or Baby With Weak Neck)
    • Baby Press
    • Kiss the Baby
    • Back Strengthener With Baby
    • Downward Facing Baby
    • Baby Bridges
  • Prevent/Decrease Discomfort
    • PREVENT / DECREASE COMMON DISCOMFORTS Tips
    • ANKLE EDEMA: Foot Circle
    • ANKLE EDEMA: Leg Lift (Side-Lying)
    • ANKLE EDEMA: Quadriceps Stretch (Side-Lying)
    • BACK: Rounded Cat Stretch
    • BACK: Garland Pose (Sciatica)
    • BACK: Knee-Chest (Sciatica)
    • BACK: Squat
    • BACK: Hip Flexor Stretch
    • BACK: Stretch on Wall
    • BACK: Child's Pose (Sciatica)
    • BACK: Forward Bend (Standing) (FIRST TRIMESTER ONLY)
    • BACK / HAMSTRING: Stretch on Wall
    • BACK / LEG CRAMPS: Elevated Leg Stretch on Wall(FIRST TRIMESTER ONLY)
    • NECK TENSION: Assisted Stretch
    • NECK TENSION: Extension Stretch
    • CARPAL TUNNEL (Nerve Compression Syndrome): Eagle Arms
    • CARPAL TUNNEL (Nerve Compression Syndrome): Wrist Rotation
    • CARPAL TUNNEL (Nerve Compression Syndrome): Wrist Stretch
    • CARPAL TUNNEL (Nerve Compression Syndrome): Puppy Stretch (Kneeling)
    • CARPAL TUNNEL (Nerve Compression Syndrome): Puppy Stretch (Standing)
    • CARPAL TUNNEL (Nerve Compression Syndrome): Reverse Namaste
    • CARPAL TUNNEL (Nerve Compression Syndrome): Hug
    • CARPAL TUNNEL (Nerve Compression Syndrome): Horizontal Adductor Stretch (Standing)
    • PELVIC PRESSURE: Bound Angle
    • PELVIC PRESSURE: Spinal Twist (Sitting)
    • PELVIC PRESSURE / LOW BACK: Swan
    • RIB CAGE: Spinal Twist (Standing)
    • RIB CAGE: Lateral Stretch (Sitting)
    • RIB CAGE: Lateral Stretch (Kneeling)
    • RIB CAGE: Modified Triangle Pose
    • RIB CAGE: Lateral Stretch (Standing)
  • Torso Toner
    • TORSO TONER Tips
    • Belly Breathing
    • Rounding the Back
    • Sunbird Pose
    • Back Extension
    • Roll-Back
    • Roll-Back With Spine Twist
    • Leg Kick (Side-Lying)
    • Balancing Cat (Not recommended for third trimester)
    • Crescent Moon, Modified
    • Roll-Back
    • Torso Twist
    • Modified Mermaid
  • Upper Body Toner
    • UPPER BODY TONER Tips
    • Push-Up, Modified
    • Push-Up, Wall
    • Biceps Curl
    • Triceps Extension
    • Cat-Bow
    • Buttocks Lift (Bent or Straight Leg)
  • Warm Up
    • WARM-UP Tips
    • Neck Forward Flexion
    • Ear / Shoulder Stretch
    • Shoulder Roll
    • Rib Cage Isolation
    • Hip Circle
    • Pelvic Tilt - Standing
    • Calf Stretch
    • Hip Flexor Stretch - Standing
    • Kegel

Gary Gray Functional Exercises CD

*To use this database you must purchase or currently own the PC-Kits software package.

 


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