Du yoga pour mieux vivre son post-partum - La Maison des maternelles #LMDM

Bernadette, I do your resume, but I would need two shows to do it. But I remind you that you are a doctor, specialist of the perineum, at the origin of pre- and post-natal yoga. You publish this book, which is here, which is absolutely great, which is called Mom is athletic, preserve her body and regain shape after baby. It's with Clarisse Akbegnenou, who came several times to participate in this show. We remind you that she is an Olympic champion, quintuple world judo champion, and it's published at Marabou. You too have come a lot in this show for 8 years. Oh yes, for a very long time. And it's true that we would like to have you more, but you are very, very busy. So, in a few words, I think of all women who are pregnant and athletic. When can we really resume sport as before, after giving birth? So, as before, that's what's complicated. We can resume sport, some sports, and there are things that we do right away on the birth table, it's important to put things in place before getting back into gravity. What, for example? For example, what we're going to do, the drainage, go back up, a breath, bandage the pelvis, because the pelvis is open for the passage of the baby and it's important. But resume sport as before, maybe it will never be quite like before, but Clarisse is an extraordinary example, since she's everywhere with her baby, she's breastfeeding, etc. But not everyone has her potential. It's very, very concrete, as I tell you, this book. It's really great, there are all the exercises you can do, even with the participation of the spouse. From 0 to 3 months, then 3 months and more, and then the resumption of training for the competition. But it's not right away. So, Sabrina is waiting for you. I'm going to invite you to join her, Bernadette. Sabrina, who is Louise's mother, who is 4 months old, who hasn't given birth in a very, very long time. Yes, great. So we're going to do a few little exercises. The priority will be to drain, to eliminate what can remain of the pregnancy. Not everyone has the chance to do that. And then the second is really to put the pelvis back, to consolidate that. And then little abs to do very, very quickly. So we're going to stretch. Be careful to go through the side rather, so as not to push on the belly. Then, of course, it's good to work, don't lie too much in the gravity. So we're going to do this draining exercise, which is called the thoracic false inspiration. We often call it vacuum stomach on the networks, but it's older than that. We place ourselves well. A foot on a knee so as not to cramp. A hand under the head. We're going to get the chin in. We're going to leave right away. You know what it is. You did the re-education, but we hold back. We blow, we blow, we blow. And close your mouth, pinch your nose and sniff hard. Press on the head again, again, again, again. And then we let ourselves be inspired. No, Sabrina, the ribs are not much apart in the pregnancy. So it's a chance. For some women, it's very, very far apart. Let's do it again. And blow. Close your mouth, close your nose. We go back up, we go back up, we go back up. It goes up. Let yourself be inspired. It goes up the organs. It's all the massage of the intestine, the liver, the kidneys, all the elimination organs. And we can do it in a lot of postures, even with the baby next to it. A second exercise, Bernadette. The famous tightening. Here is the famous bandage of the pelvis that I try to teach the female monkeys, because it can be done on the nesting table, but there are often mistakes. It's too high, it's badly placed. So it's very trendy, but it has to be very well placed. So we're going to... This belt is a way to really put it where it needs to be and to be able to tighten without being three people, as we were before, two people around the mother, sorry. It's stuck, sorry. And where do we buy this Bernadette belt? It is very recent, very recent. So the brand is Physiomat, but all the resellers, on the site there are all the resellers. It will probably be soon near your pharmacy. Maybe soon at Verbaudet, several... We stretch the legs and we tighten, right? Yes, but you have to be well placed. It is essential and you must not tighten too much. So there it is practically alone, the belt. You can't put it on too high. There you go. We tighten it well. And above all, you have to avoid... And above all, you have to avoid that it tightens here. You see here, it doesn't tighten at all. Sabrina, how do you feel? Good, it's even pleasant. I don't know if it makes you want to see you. It also closes the pains of the pubic symphysis. Often after giving birth, the pelvis has to move a lot. And that, we can do it on the delivery table right away, before putting a belt on. That's great. So a third exercise, Bernadette. So, it's now the abs that we can do very early too. We're going to bend a knee. The crunches. That's it. We bring a thigh back on the belly by exhaling as much as possible. The hand under the head here. And here we are going to work all the obliques, the transverses. It's the total. We pass the arm here inside. And by exhaling from the perineum, we push with the arm, we resist. So it works absolutely all the abs. The triceps, the adductors. And we're lying down. So it's not tiring. And that on the delivery table? No, that's in the first two, yes. But very little time after. We are horizontal, there is no pressure. We exhale well. Then we change the arm. To stretch a little here. Problem of residual sciatica, possibly. Always the triceps. We push, we exhale. It works the whole strap. And we push a little on the foot too. By blowing. Always on the exhale so as not to push on the perineum. Thank you, Bernadette. So I keep you both, Bernadette and Sabrina. At the table. Maybe Sabrina wants to stay in bed. Maybe a little shavasana, Sabrina. I can give you a little gong bath. I don't have my bell, I'll put it in the bag. We are waiting for you at the table, Bernadette and Sabrina. Do you want a little gong bath? Go ahead, Benjamin. Reinstall yourself. The sounds are serious. How are you, Sabrina? It seems to me that you have tense.