https://site-35711954.bcvp0rtal.com/detail/video/6341556105112/cesarean-birth-overview 2023-12-20T15:22:51.262Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/73d0e1af-8233-4514-94bb-dc367832336d/main/1280x720/38s677ms/match/image.jpg Cesarean Birth Overview https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556105112 77 2023-11-21T17:25:07.826Z Cesarean Birth https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555513112/overview 2023-12-19T20:28:30.061Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/a224ad9f-6645-4ae0-a18e-8f341b73ecf0/main/1280x720/52s629ms/match/image.jpg Overview Welcome to our Pregnancy and Postpartum video series brought to you by the Boston Medical Center Pelvic Floor Physical Therapy team. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555513112 105 2023-11-21T17:25:07.740Z Welcome https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555018112/second-trimester-introduction 2023-12-19T18:20:27.484Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/fa5247a5-178d-4842-b76d-c50d503f0672/main/1280x720/27s274ms/match/image.jpg Second Trimester Introduction The second trimester is defined by weeks 13-26 of your pregnancy. Now the uterus will start moving outside of the bony part of the pelvis. You may get some energy back, but this stage often comes with brain fog. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555018112 55 2023-11-21T17:25:07.909Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555017112/core-activation 2023-12-19T18:42:25.652Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/89ff71b2-2cc8-4709-b879-1f16fd90e4ef/main/1280x720/10s336ms/match/image.jpg Core Activation Activate your deep abdominal muscles by squeezing your belly button towards your spine, or think about giving the baby a hug. Be sure to exhale through your mouth at the same time you squeeze your muscles. Try 10 repetitions. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555017112 21 2023-11-21T17:25:07.730Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341554551112/physioball-pelvic-tilts 2023-12-19T18:21:43.281Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/88c00f41-a2fa-497a-8f68-3656b963a38d/main/1280x720/6s528ms/match/image.jpg Physioball Pelvic Tilts Sit on an exercise ball with your feet flat and chest upright. Tilt your pelvis back and forth like shown. If you don't have an exercise ball, you can do this sitting on a chair or standing. Perform for 30-60 seconds. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341554551112 13 2023-11-21T17:25:07.724Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341554164112/marching-on-physioball 2023-12-19T18:23:02.010Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/5733356d-ca91-4e10-b50e-6295b0aa75b2/main/1280x720/9s738ms/match/image.jpg Marching on Physioball Sit on an exercise ball and start by engaging your belly (hug the baby). Now lift one leg at a time at the same time you exhale through your mouth. This will be wobbly, go slow and it's ok to only lift your leg a few inches. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341554164112 19 2023-11-21T17:25:07.596Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341554552112/band-pull-apart-on-physioball 2023-12-19T18:23:53.608Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/7e82fec6-3ef7-48cc-81ad-1b21abff6ed2/main/1280x720/10s965ms/match/image.jpg Band Pull Apart on Physioball Hold a resistance band out in front of your chest. Engage your belly muscles (hug the baby) and pull the band out to the side, one arm at a time. Alternate sides and repeat 10 times. Perform 2-3 sets. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341554552112 22 2023-11-21T17:25:07.986Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555312112/childs-pose-with-physioball 2023-12-19T18:24:37.200Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/7d4a0ec6-c7ab-45f4-bb21-e00e77b53f48/main/1280x720/10s357ms/match/image.jpg Childs Pose with Physioball Sit on a chair, couch, or bed with your legs slightly apart and a physioball in front of you. Slowly roll the ball forward and stretch your arms out in front of you, relax your neck, and breathe deeply for 30-60 seconds. Repeat 3-5 times. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555312112 21 2023-11-21T17:25:07.472Z Second Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341553956112/third-trimester-introduction 2023-12-19T18:31:14.371Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/116fb945-9d48-4995-8b5a-69cf21a6eca8/main/1280x720/40s746ms/match/image.jpg Third Trimester Introduction The third trimester is defined by weeks 26-40 of pregnancy. The uterus will now begin to invade the breathing diaphragm space, which can come with shortness of breath and fatigue. You may also experience edema in your extremities. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341553956112 81 2023-11-21T17:25:08.026Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556104112/happy-baby 2023-12-19T18:32:01.189Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/c91e5cbd-3d44-48a3-aa62-9d34fc09791b/main/1280x720/17s664ms/match/image.jpg Happy Baby Lay flat or reclined on your back. Bring your knees towards your chest and reach for your ankles. If your ankles are out of reach, you can hold onto your knees instead. Hold for 30-60 seconds while breathing deeply, repeat 2-3 times. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556104112 35 2023-11-21T17:25:07.651Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555717112/figure-4-stretch 2023-12-19T18:32:37.161Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/ae5fa8a1-36b4-4b29-9938-92e221fd09a6/main/1280x720/15s306ms/match/image.jpg Figure 4 Stretch Lay flat or reclined on your back. Lift your right leg and cross your ankle over your left thigh. To deepen the stretch hug your left thigh towards your chest. Hold for 30 seconds then repeat on the other side. Perform 2-3 per side. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555717112 31 2023-11-21T17:25:07.423Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555512112/goddess-pose 2023-12-19T18:34:22.128Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/ba9a68ef-d4f7-4b59-b510-b7e81a23e1af/main/1280x720/29s24ms/match/image.jpg Goddess Pose This is best performed at the bottom of a staircase. Face the side and place one foot on the second or third step from the bottom. Bend/lunge into the leg on the step and breathe through the stretch for 20-30 seconds. Repeat 2-3 times per leg. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555512112 58 2023-11-21T17:25:07.531Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341553955112/curb-walking 2023-12-19T18:35:13.524Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/eb89d4a9-ea5e-4f57-8680-a6d7ed13d7a8/main/1280x720/16s160ms/match/image.jpg Curb Walking Walking as shown in this video along a curb can help to improve pelvic mobility and encourage your baby to move farther down your pelvis. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341553955112 32 2023-11-21T17:25:07.581Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555718112/hip-flexor-stretch 2023-12-19T18:35:56.965Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/af04e4d9-f643-45a1-b0aa-febfc37ff5e9/main/1280x720/14s570ms/match/image.jpg Hip Flexor Stretch Stand near a wall for support and place a chair behind you. Lift your right leg and place it on the chair. Next, bend into your left leg, keep your chest upright, and tuck your pelvis forward. You should feel a stretch in the front of your right hip. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555718112 29 2023-11-21T17:25:07.891Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556408112/cat-cow 2023-12-19T18:43:29.588Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/059dc41b-0485-4da0-a6d8-773689c745bd/main/1280x720/8s234ms/match/image.jpg Cat Cow Start on your hands and knees, and keep your belly and pelvis relaxed throughout this movement. First round your spine while you tuck your head and tailbone. Next, arch your spine and lift your head and tailbone towards the ceiling. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556408112 16 2023-11-21T17:25:08.159Z Third Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555407112/first-trimester-introduction 2023-12-19T18:09:14.879Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/804599d2-6b5a-44cd-abe3-06a0f7e6ba01/main/1280x720/54s837ms/match/image.jpg First Trimester Introduction The first trimester is defined by weeks 0-13 of your pregnancy. During this stage, your uterus will remain within the bony part of the pelvis. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555407112 110 2023-11-21T17:25:07.505Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555406112/diaphragmatic-breathing 2023-12-19T18:40:35.772Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/18eb0ea2-58af-43cf-8f38-f32bd0e199a8/main/1280x720/11s690ms/match/image.jpg Diaphragmatic Breathing Breathing through the diaphragm helps to improve blood flow and circulation, and connect with your pelvic floor. Inhale through your nose and feel your belly expand. Exhale through your mouth. Repeat for 1- 2 minutes. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555406112 23 2023-11-21T17:25:07.441Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555017112/core-activation 2023-12-19T18:42:25.652Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/89ff71b2-2cc8-4709-b879-1f16fd90e4ef/main/1280x720/10s336ms/match/image.jpg Core Activation Activate your deep abdominal muscles by squeezing your belly button towards your spine, or think about giving the baby a hug. Be sure to exhale through your mouth at the same time you squeeze your muscles. Try 10 repetitions. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555017112 21 2023-11-21T17:25:07.730Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341554828112/alternating-marches 2023-12-19T18:12:24.242Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/1d43485b-ef25-4a14-964f-cead2392d51e/main/1280x720/14s677ms/match/image.jpg Alternating Marches Start by engaging your abdominal muscles like in the previous video. On your exhale, lift one leg like you are marching. Lower it back down and then repeat on the other leg. Perform 2-3 sets of 10 repetitions. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341554828112 29 2023-11-21T17:25:07.519Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555136112/glut-bridges 2023-12-19T18:13:20.109Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/11782b76-662c-4572-bfb1-b099094030b5/main/1280x720/11s466ms/match/image.jpg Glut Bridges Lay on your back. Inhale to prepare, on your exhale engage your muscles (giving baby a hug) and lift your hips towards the ceiling. Lower back down and repeat 10 times. Perform 2-3 sets. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555136112 23 2023-11-21T17:25:08.175Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556312112/clamshells 2023-12-19T18:14:25.367Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/a705e49c-3d18-4689-86c9-800f31baab3a/main/1280x720/4s458ms/match/image.jpg Clamshells Lay on your side. Be sure your hips are stacked on top of each other. Keeping your ankles together, lift your top knee towards the ceiling. Do not let your pelvis roll backward as you lift your knee. Complete 2-3 sets of 10 repetitions on both sides https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556312112 9 2023-11-21T17:25:07.629Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555818112/bird-dog 2023-12-19T18:16:42.136Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/d266c0c4-e9bb-41cd-99d1-96c9d28c186e/main/1280x720/12s405ms/match/image.jpg Bird Dog Start on your hands and knees and engage your belly muscles first. Extend your opposite arm and leg, you may be a little wobbly which is ok. Alternate sides, repeat 10 times and perform 2-3 sets. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555818112 25 2023-11-21T17:25:08.007Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556013112/rows 2023-12-19T18:17:33.154Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/f6dd921b-309c-422f-bf7c-b34e721dee14/main/1280x720/7s253ms/match/image.jpg Rows Fasten a resistance band inside a door frame or around a post at chest height. Pull your arms towards your chest and squeeze your shoulder blades together. Perform 3 sets of 10. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556013112 15 2023-11-21T17:25:07.948Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555229112/pulldowns 2023-12-19T18:18:32.049Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/7bb281ed-e745-4d50-8ff5-7f39746f4f61/main/1280x720/6s357ms/match/image.jpg Pulldowns Fasten a resistance band at the top of a door frame. Pull your arms down and back towards your chest and squeeze your shoulder blades together. Perform 3 sets of 10. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555229112 13 2023-11-21T17:25:08.075Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555817112/pallof-press 2023-12-19T18:19:25.150Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/800987eb-20e8-4323-943a-ecf6a3872c4f/main/1280x720/5s813ms/match/image.jpg Pallof Press Fasten a resistance band inside a door frame at chest height. Turn to face the side, hold the band at your chest and take 2 steps away from the door. Now punch the band straight out and don't let your body twist towards the door. Perform 10 reps. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555817112 12 2023-11-21T17:25:07.849Z First Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555617112/fourth-trimester-introduction 2023-12-19T18:40:03.740Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/15b40b12-0aa1-45ad-91bd-d330ac6a9683/main/1280x720/29s216ms/match/image.jpg Fourth Trimester Introduction The fourth trimester is defined as the 12 week period immediately after you have had your baby. Just like pregnancy this phase comes with many physical, emotional, and hormonal changes. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555617112 58 2023-11-21T17:25:07.642Z Fourth Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555406112/diaphragmatic-breathing 2023-12-19T18:40:35.772Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/18eb0ea2-58af-43cf-8f38-f32bd0e199a8/main/1280x720/11s690ms/match/image.jpg Diaphragmatic Breathing Breathing through the diaphragm helps to improve blood flow and circulation, and connect with your pelvic floor. Inhale through your nose and feel your belly expand. Exhale through your mouth. Repeat for 1- 2 minutes. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555406112 23 2023-11-21T17:25:07.441Z Fourth Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556589112/lower-trunk-rotations 2023-12-19T18:41:23.602Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/105ad073-4d3a-45bd-a6bb-d474cb039e3d/main/1280x720/14s5ms/match/image.jpg Lower Trunk Rotations Lay on your back with your legs bent and together. Let your legs fall together over toward the right, back to the center, then over to the left. Only move your legs as far as is comfortable. It's okay if your hips lift off the table. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556589112 28 2023-11-21T17:25:07.810Z Fourth Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341554929112/open-books 2023-12-19T18:41:58.110Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/1c4a5567-f195-4b5c-949f-5473277b0549/main/1280x720/17s184ms/match/image.jpg Open Books This exercise helps to improve mobility through your upper and mid back. Lay on one side with your legs bent towards your chest. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341554929112 34 2023-11-21T17:25:07.848Z Fourth Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341555017112/core-activation 2023-12-19T18:42:25.652Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/89ff71b2-2cc8-4709-b879-1f16fd90e4ef/main/1280x720/10s336ms/match/image.jpg Core Activation Activate your deep abdominal muscles by squeezing your belly button towards your spine, or think about giving the baby a hug. Be sure to exhale through your mouth at the same time you squeeze your muscles. Try 10 repetitions. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341555017112 21 2023-11-21T17:25:07.730Z Fourth Trimester https://site-35711954.bcvp0rtal.com https://site-35711954.bcvp0rtal.com/detail/video/6341556408112/cat-cow 2023-12-19T18:43:29.588Z https://cf-images.us-east-1.prod.boltdns.net/v1/jit/6111983585001/059dc41b-0485-4da0-a6d8-773689c745bd/main/1280x720/8s234ms/match/image.jpg Cat Cow Start on your hands and knees, and keep your belly and pelvis relaxed throughout this movement. First round your spine while you tuck your head and tailbone. Next, arch your spine and lift your head and tailbone towards the ceiling. https://players.brightcove.net/6111983585001/5Fom4Y0Z_default/index.html?videoId=6341556408112 16 2023-11-21T17:25:08.159Z Fourth Trimester https://site-35711954.bcvp0rtal.com