Wellbeing after Miscarriage programme - part 6
Congratulations on reaching part 6. It's a real achievement and you should feel proud of yourself.
We hope you are starting to reconnect with your body in a positive way and feel some of that relentless hope Jenni spoke about in our introduction film.
This part is all about overcoming barriers to help you plan for the future. We also want to celebrate the strength, fitness and body connection we hope you have found through the programme.
Like always, you should feel comfortable with the exercises in part 5 before you start part 6.
Mind - session 6
Planning for the future after miscarriage
Setting personal goals, or aims.
Overcoming barriers such as feeling isolated and finding it difficult to motivate yourself.
More about the NHS 5 ways to wellbeing. Why doing things you enjoy is important for your mental and physical health.
How to break down aims or goals into smaller steps to help you get started.
How to notice and challenge unhelpful thoughts that might be getting in your way.
Read more about the 5 ways to wellbeing here.
Core Connection - session 6
Celebrating your strength and body connection
Celebrate the strength and body connection you have gained since starting the programme.
Jenni will show you exactly what to do. This is just to give you a general idea. We will also show you an easier and harder version of all the movements.
Standing:
- grounding and body scan with attention to posture and core breathing
- shoulder roll into side bend and centre, back up with stretched arms
- plies and plies with calf raises.
Lying down with knees bent:
- bridge with upper back stretch
- single leg bridge with extending leg
- stretches and scissor movements in double leg table top (on back with legs bent and feet up).
Hands and knees (4 point):
- thread the needle
- swimming movement changing hands and legs
- full leg pull with leg lifts.
On your side:
- side life with clams
- side lift with thread the needle.
High kneeling:
- side bend and rainbows on each side
- hip flexor stretches on each side.
On the other side:
- side life with clams
- side lift with thread the needle.
Sitting:
- roll downs
- twists
- glutes, abductor and hamstring stretches.
Standing:
- balance table top into hip extension into hip opening into superman
- running man movement
- thigh stretch.
Deep core breaths and body scan to finish.
Move - session 6
Working the whole body with supersets
Working the whole body with supersets - doing 2 exercises in a row that work the same muscle. If you've done the last 6 sessions, you should have no problems.
Shakira will show you exactly what to do. This is just to give you a general idea. Nicky and Jenni will show you an easier and harder version of all the movements.
Warm up:
- squats with arm circles
- lunges and punches
- squats to rotation
- standing side reach
- lunges and stretches
- plank with arm reach to downward dog
- roll up to standing
- slow marches with arm stretches
- deep breathing.
Main workout:
- burpees
- lateral step and lunge with arm to floor reach
- push ups
- plank with knee drive
- hip thrusts and arm reach
- glutes kick back and fire hydrants
- plank with shoulder taps
- lunges forwards and backwards with single leg balance.
Now you’ve finished the programme
Did you have a chance to think about physical activities you enjoy?
You could find a class you’d like to join or set yourself a goal such as completing a fundraising event? There are so many options, it’s just important you find one that is enjoyable and achievable for you.
In this session, Denise spoke about breaking your goals down to make it easier to get started. She also talked about how to deal with unhelpful thoughts that get in the way. Think about her suggestions when planning your next move.
Here are some ideas to get you started.
- Couch to fitness is a free exercise programme, a bit like the Move content here.
- Couch to 5k is a free NHS app to help absolute beginners get started with running.
- This Girl Can has lots of suggestions to get you moving.
- Go round again with us. You can go back to Part 1 and try the more challenging moves, or do the workout more regularly.
If you are planning on getting pregnant again, you might find the Active Pregnancy Foundation helpful.
You’ve read and watched other people talk about their experiences. Post yours on our Facebook group.
If you are happy for your experience to be featured in our programme, please email [email protected].
Help us improve the Wellbeing after Miscarriage programme
What would you keep, add, remove or change?
Tell us what you enjoyed - and where we went wrong.
Please help us get it right for everyone who needs our support in future.
Now that the programme has ended, you might want to think about the support you need now.
You might choose to talk to someone you are close to about this course, or show them parts of it that you found useful.
If you need more support with your mental health, talk to your doctor. They may be able to refer you to counselling. Waiting lists are often very long, but it's worth a try.
We have a Facebook support group specifically for people who are trying to conceive, pregnant or parenting after loss and one for support after baby loss. The Miscarriage Association offers support groups face to face and on Zoom.
You can also talk to a Tommy’s midwife for free. You can call them Monday-Friday, 9am-5pm on 0800 0147 800 or you can email them at [email protected]. Our midwives are trained in bereavement support so will be able to talk to you about what you’re going through.
And you can of course always return to any session in this programme, at any time.
If you are having suicidal thoughts or thoughts about harming yourself or others, call 999 or go to A&E. If you need to talk to someone right now, call Samaritans on 116 123 or text SHOUT to 85258.
Crawford (2016) Pelvic floor muscle motor unit recruitment: Kegels vs specialised movement. American Journal of Obstetrics and Gynaecology Volume 214, Issue 4, Supplement, S468.
NICE (2021) Pelvic Floor Dysfunction: Prevention and Non-Surgical Management
POGP Advice and guidance for the childbearing years
Review dates
