Can someone who has a Bradley Childbirth handbook help me?

[nova22]

I took the class twice but I can't find any of my class materials. If someone has a copy of the handbook that they give you when you take a Bradley class, could you look something up for me? I am wondering what their exercise guidelines are (e.g. how many squats per day, how long do you stay in a squatting positiong...how many pelvic rocks...etc). TIA! :heartbeat

[mamato3cherubs]

I tried looking in my book, but I dont have the hand book, just the book book, kwim. It talksa about the different excercises, but it doesnt have a routine, or how many of anything you should do.

[nova22]

Hmm, I didn't even think about looking in the other book...our library has that. Thanks for the reminder. :)

[zoe398]

I know that it also increases (the amount of each exercise) as the class moves through the 12 weeks.

[fanniefarkle]

I am taking this info from the Bradley Method Student Workbook:

wk1:
relaxation: 10 min 2x a day
walking: 10 min 1x a day
tailor sitting: often
squat: often
butterfly: (3) 1x a day
pelvic rock: (10) 4x+20 at bedtime
kegel: 50x a day

wk 2:
tailor sit: often
squat: often
butterfly: (5) 1x a day
pelvic rock: (20) 4x+40 at bedtime
kegel: 100x a day
relax: 10 min 2x a day
walk: 10 min a day

wk3:
tailor sit: often
squat: often
butterfly (7) 1x a day
pelvic rock: (30) 4x+60 at bedtime
kegel: 150X a day
walk: 10 min 2X a day
relax: 10 min 2x a day

wk4:
tailor sit:often
squat: often
butterfly: (10) 1x a day
pelvic rock: (40) 4x + 80 at bedtime
kegel: 150x a day
walk or exercise: 10 min + 15 min a day
relaxation practice: 15 min 2x a day

wk5:
tailor sit: often
squat: often
butterfly rock: (30) 4x a day + 60 at bedtime
kegel: 200x a day
walk: 15 min 2x a day
relaxatino: 15 min + 20 min a day

wk6:
tailor sit: often
squat: often
butterfly: (10) once a day
pelvic rock: (40) 4x + 80 at bedtime
kegel: 200x a day
walk: 15 min 2x a day
relaxation, labor practice: 20 min 2x a day

wk7:
continue nutrition and exercises
relaxation practice: 20 min 2x a day
labor practice: every day

wks 8-12
continue nutrition and exercises
relaxation daily
walk daily
kegel: 200 a day

I hope this is helpful. BTW, my teacher would often change the number of reps. for kegels, butterfly's etc.

[nova22]

AWESOME, thank you!!!!!