Name: Playbook - Hannah Bower - Breastfeeding stretches- opening up the thoracic spine
Uploaded: 2024-03-06T20:30:23.378Z
Duration: 15 min
Description: Breastfeeding stretches- opening up the thoracic spine

Didn’t know it was possible to feel this amazing post partum. Thank you for these so much. ESP the thoracic tilts

Alexandra

Lexie Hattaway

This was amazing! I’m constantly hunched over to breastfeed (even with propping my baby on a boppy!), and this felt so good.

Krysti

Such a great self care moment. You don’t realize how much you’ve been rolling forward until you do these 🙌🏻

Nikyla

Love being able to move my body safely PP. This was an amazing stretch and strengthening exercise, as BF is difficult on the thoracic spine

Melissa Apodaca

Really nice! Did longer sets because it felt good in the upper back and neck

Anissa Bt

So simple but a killer! Couldn’t do the supermen due to sore boobs lol

Candice Stone

Stacey

Caroline

Needed this! My posture has become horrible since breastfeeding!! These are great!!!

Sarah

Great! Did the endurance workout yesterday on top of that days workout. Decided to stretch and roll out today🥰

Jurnee

Feeding babies or sitting at a desk all day  can really take a toll on your back!

This is for anyone with upper back tightness!

Key is to breathe through all the stretches and really gone into the tension. “Let it go” through diaphragmatic breathing!

Can use a foam block, pillow or or foam roller: if it’s too much just place hands on the ground!

Elevated cat stretch

Can roll up towels if you don’t have a foam roller!

Make sure ribs are tucked in & hips are scooped toward your face!

With every exhale you “let it to” and relax around the foam roller or towell. It may be Uncomfortable, but keep going until tension releases! You’ll see me tension release and my back opens up a few times in this set!

Thoracic tilts

Rolling back n forth, up and down on tender areas!

30 sec each side or do 5-10 reps each side

Serratus release

Keep knees close to elbows. Open elbow towards ceiling as high as you can keeping elbow close to knee’

Then stand up and do the same thing- you’ll have more range of motion here!

30 seconds each

Preacher tilts + standing windmills on

Pushing down on your knee, open and close your arm! One side may be tighter than the other and it’s ok to hold and spend time where you feel tension!

30 seconds each side

Lying T cross

Thoracic opening

Great strength exercise to counter act the constant forward rolling or the shoulders!

Squeezing and retracting shoulder blades first, lifting the body as high as you can for a count of 3 and then extending your arms as far as you can holding upper body up!

Then change and rotate your thumbs up and as you extend arms widen into a “Y” and as you being them back squeeze your serratus/lats!

If it’s uncomfortable, place a pillow under your chest!

Superman lifts!

Breastfeeding stretches- opening up the thoracic spine

Almost two weeks postpartum and I am itching to get back into your videos!

Brittney

3 weeks postpartum! Glad I did random bits of breathwork the last 3 weeks (without watching this lol) but glad to do other things

Chelsea

I love that this gives a place to start postpartum

Jorie

First 2 weeks PP Recap!

Alex Vigil

You’re so knowledgeable! I can’t wait to learn more from you and not only feel stronger but be more aligned with my body and have it functioning as it should.

Jessica

Becky

Fixing Flared Ribs to heal DR

this section really made the connection for me between linking breathing correctly with the proper engagement.

Janice

Ashley Powell

It felt great, however I wish the videos you were talking through it.

Norma

Fixing Flared Ribs-additional exercises

Hannah
You are a wealth of knowledge 👌
I wish I knew all this 14 years ago when I started having kids

Ashley

Kolbi

Great explanation with different examples of what it should feel like while engaging your core

Brittany

Engaging the core correctly

Feels good to get back into moving my body at 8 weeks pp!

Lacey

First day working out. Goal is for consistency. Baby boy is a year now. Feels good.

Cassie

I’ve been using this as part of my warm up! 8 weeks postpartum and trying to get back into it

Kassandra Soto

2.5 weeks PP rehab

Emily

Who knew stretching during pp recovery would feel this good!

Sara

Diamond

3 week PP stretching

Great progressive advice as I gain confidence post partum, thanks Hannah

Alex

I am almost 6 weeks postpartum and man those planks and half planks really showed me where I am! But nice 10 min rehab!

Anika

3 weeks PP- core rehab

My first all the way through session with the newest addition. Trying to carve out time with 2 under 2! Thank you!

4 weeks PP and these feel amazing! Thank you for putting these workouts together to help mamas recover ❤️

Sabrina Miller

Week 4 Rehab

Is it common for being mindful of your breaths is the most difficult component of the workout?

Breastfeeding stretches- opening up the thoracic spine

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