Name: Playbook - Hannah Bower - Important stretches for pregnancy
Uploaded: 2022-12-13T22:00:16.154Z
Duration: 5 min
Description: Important stretches for pregnancy

Glad to find these in my first trimester to work with throughout pregnancy!

Devon

Feels great! Glad I learned something new

Ellie

Hey I’ve been taking the prenatal pills wrong like my whole pregnancy I have three months left should I start taking four a day ?!?!

Celeste

My babe is frank breech at 37.5 weeks I still have time to turn her and go vaginally but I have a ceaser booked for 13 days time 😮‍💨 hoping this helps 🤞🏽👏🏽

Candice Stone

Chloe

Bailiey

How often is it good to do these stretches?

I’m just getting back into being able to work out I’ve had some supper bad IBS in this pregnancy, so this stretches was really nice to do today !

Just joined the app and love it so far. So much great info to help with pregnancy and I love that I can follow along with Hannah. Did a glute and ham workout today and it was probably the best workout I’ve had in WEEKS ♥️

Mariana

Abby

My hips are getting so sore the further along I get in pregnancy. I’m currently 25 weeks and I’m definitely going to start incorporating these into my daily workouts!

Mikella

Great stretches!! Didn’t realize how tight my psoas was lol

Allyson

Fernanda

Easy to follow and really practical pre natal stretch!

Vanessa

Aerin

Please continue to make more videos. I was sadly disappointed my my core guide purchase and app purchase. Thank you for making more videos.

Kayla

I’d love to see the version without the ball on the first stretch to make sure my form is correct.

Casey Ladisa

Melissa

that really felt amazing! I can not wait to do these through out my pregnancy!

Samantha

Hey guys! These stretches are not just for pregnant mamas, but they have a more crucial role during pregnancy to help alleviate pain and baby’s positioning.

As a whole, humans tend to have a tight psoas due to all the sitting we are prone to. ( work, relaxing, tv ect)

Our Piriformis muscle tends to all be culprit in majority of people with back, SI joint pain and IT band pain as well!

Check them out!

Hey guys! Another muscle that can greatly impact pregnancy pains and pregnancy positioning.

This muscle can be the culprit for some imbalances in the pelvis, SI joint pain and sciatica.

Suggest working this weekly into your routine! 3-5days minimum. Stretch until you feel some relief.

Targeting the Piriformis

This is a modification to the Piriformis stretch if laying down is uncomfortable.

Modified Piriformis Stretch

Important stretches for pregnancy

Teal

Mia Roscioli

Important! Watch me first: what is SAFE for you.

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney

Mackenzie

I’m an avid weightlifter and fitness freak but I had never found a comprehensive prenatal guide like this one. Now I can walk into the gym knowing I’m doing the modifications needed and enjoy my workout!

Marissa Walker

Pregnancy modifications

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

I’m currently 21 weeks pregnant and did these with my daughter who is 11 months (was not planning to have kids this close together). I am having trouble this time around connecting my pelvic floor to my TVA engagement. I also find myself in a constant state of engagement of my lower abs to stabilize myself and my weakening back which is causing separation of my upper abs-do you have suggestions (while doing daily activities) to maybe work towards relaxing but also maintaining a stable core?

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

Ashley Powell

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

4 Stretches- birth prep

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Hi Hannah! I love your app. I am 15 weeks pregnant and am having a lot of lower back pain (pregnant and was overweight before I got pregnant) are there stretches you can recommend to relieve some of that pain? Thank you!

Caity Liggon

SPD pain & pelvic girdle pain

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Brittney

Definitely going to start doing these in the morning with my cat/cows

Angela

Never knew how how tight I was till I started these 💜 thank you

Skye Beasley

Getting Baby in optimal position

Erin

As I get closer to my due date, this workout is exactly what I am looking for. I love that it gets me moving and feeling like I am getting some good activity in for the day!

Preparing for baby number for delivery and hopefully naturally. This certainly felt like it opened everything but at the same time very spicy workout. Thank you hannah

Olga

Labor Prep Workout

I LOVE these for core work! I’ve started to experience from pelvic floor or SPD I believe in about my 26th week. I saw you had a girdle pain tutorial for pin relief! Thank you for posting that!! Also what was the tape for in this video on your belly.

Alexandra

Core during pregnancy is so underrated in my world. This was amazing 🙏

Cassidy

I can’t lay on my back due to severe SI joint pain, so this workout was perfect for me to help stabilize my hips and work my core during pregnancy!

Shawnee

Inner core circuit

Deadlift modifications

Really enjoyed this. Feel like I'm really starting to feel my core.

Caitlin

This is absolutely going to be one of my weekly practices while pregnant. Had to modify the third one bc I believe I saw some coming. I also have a mesh repaired hernia I have to keep in mind while pregnant also. Thank you so much for posting these!

Ashley

Tapping into the inner core-building a foundation. “DR Safe”

Emily Jacobs

pelvic floor myths & preparing for labor

27 weeks and going strong. Love love love this prep

I do this after all leg days. Only 19 weeks but wanna do all I can to prepare

Amazing. Almost 16 weeks and I loved this so much.

Labor prep

Had to modify for breathlessness but will definitely be coming back again and again

Teliah

This was a great workout, got my heart rate up and felt great. I’m 30 weeks and this was my first time trying single leg thrusts and I couldn’t do them, but still without them felt a good burn!

Home Workout- full body

20 weeks pregnant and this was an awesome workout! Will def be doing it again!

This worked up a sweat quickly and was the perfect challenge I needed today!

I liked this workout a lot, especially with it being one circuit! It definitely became more difficult as I progressed through it. It is a great prenatal workout!

30 min - Lower body + arms

Another great prenatal workout! This was a good, compact circuit.

Great. Short and not too hard. #23 weeks. Definitely can push myself a little more next time depending on how I feel.

Anonymous

So great. Would have loved to see the movements beforehand and explained them before starting. Also to maybe see a clock!

Emily Horine

16 minute LIVE full Body

That was one of the toughest prenatal workouts I have done here! Those EMOMs were no joke, especially the last one. I am starting my day feeling great thanks to this workout!

Saryn Johnson

3- 10 min EMOM challenges

Great workout! Followed it with some extra belly pumps. 24 weeks and still feeling strong 💪🏼

Another quick, intense workout! This was nice combination of upper and lower body.

Such a good workout! Loved this as 21 weeks.

Seanna

One super set! - Legs + arms

The perfect workout when I didn’t want to workout 🔥🥰

Danielle

Awesome workout, in my third trimester and this got my heart rate up and was a great full body!

Awesome workout! Following you for years on Instagram and just remembered to check for my “pregnancy” workouts here. So glad I did! Just remembered how important breathing is! Thanks for sharing your knowledge ❤️

Sylvia

Low impact full body

Challenging! But a great consistent burn.

Jorie

I love the full body circuits! I made some adjustments based on my available equipment, but this was a really good full body burner!

Stopped at 7 rounds. Decreased bridge/hs curls to 10 reps and dropped the weight for hip thrusts after set 4. Killer workout. Will have to revisit.

Kaitlin Ochipinti

30 min - Fullbody

I enjoyed this fast-paced, intense workout. It felt really good throughout the workout and I felt accomplished afterwards. I like that stretching was included because I am admittedly not good at stretching after workouts!

Ludim

Another great one! I did this one twice to get some extra movement in. I absolutely love the live videos!❤

Jaime

Live 12 min full body AMRAP

What a tough workout! I am 34 weeks and I felt like I really worked it. It felt sooo good to finish too!

Wowza! Didn't expect this one to kick my 37.5 week booty! Another good pre babe sweat session complete!

LIVE 27 min sweat sesh

I did this workout again and feel so good afterwards. I like the format a lot and it is quick! This is the perfect workout to do when you are in a time crunch.

My first full workout with the program! I am almost 15 weeks pregnant so I am so glad to be able to find my strength this pregnancy! Thank you so much for your detail and awareness to all different levels!

Caroline

Aria

16 Min - Full body - emom

Allison

I liked this full body workout a lot! It was all encompassing and felt great!

I did it completely wrong but it was good movement and felt good lifting some weights again. Will redo again correctly 🤪

Full body 2nd trimester

A great workout to start the day! I used heavier weights for a challenge and it was so good!

Maria

Absolutely loved this circuit! I am loving your prenatal workouts. I definitely get a solid workout but am never concerned about overdoing it.

14. (fullbody circuits/ AMRap with equipment)

I’m early in my first trimester and this was so good to do on a day where I had some energy!

Didn’t have a step or 2 so just modified to do it on the ground but a great work out 💪🏽

Modified quite a bit because I’m 33 weeks and working through SPD, but good workout.  Thanks!

Full body: focus on glutes + quads

Definitely needed that challenge! 33.5 weeks and sweating profusely! ☺️

Cheyenne

This circuit was great! It was a good challenge and a quick workout.

After not really moving my body this past week it feels so good to get a good sweat in! 22 weeks and feeling strong 💪🏼

20 Minute Full Body

I am in my third trimester and this was a quick butt kicking workout! It was short and felt great!

Love the short option. Third trimester hitting my hard to be able to want to do anything!

Jordan Johnsen

The perfect workout when you’re on limited time!

Payton

10 minute LIVE full body

6 rounds is a bit unattainable for me, but otherwise I really enjoyed it

Love that I felt confident in each of these but still had a challenge!

Body weight Workout- mainly legs|low impact

ABSOLUTELY loved this! Not too much jumpy jumpy and just enough low impact strength!

This was a great prenatal workout! I liked how the arm exercises were worked into it too!

23 weeks pregnant and this workout felt great!

Lexie Hattaway

Band or cable - legs

This has got to be a new prenatal favorite! Have had some pelvic dysfunction and did this with my belt to support. So so so good

This workout was so good! The second circuit was killer in the best way. I am 31 weeks pregnant and I feel great after finishing this one!

Definitely felt good to get moving again at 15 weeks!
Felt capable, strong, and excited to keep working out!

Glutes & Hammies

These prenatal workouts are great! It is just the right amount of pushing yourself. I enjoyed this one!

I’ve struggled with anxiety about pushing my HR and have stopped doing HIIT workouts due to that (even though I love them!). This allowed me to be conscious of my abdominal muscles but also get my heart rate up!!

25 min - Lower body

First leg day back! Felt so good to squat!

Tessa

1st workout of my 3rd trimester in the books!!!! feeling so so good & strong!

I definitely do every set but I at least made it through two of each ! Lol I just scared to push myself too much ! Lol but over all a great work out and I’m feeling it !

40 min - Glutes + hamstrings

Top notch as per usual!  My lower body needed some work today. I had to modify because I didn't have a gym available, but still such a great burn! I love that I still feel strong and stable at 29 weeks pregnant! Thank you!

The Copenhagen planks were tough. They did hurt my pelvis a bit. Is this something I should work on more before birth? What are other good ones that I can do that will help this area? I’m 32 weeks with second baby. Pregnancy has been smooth so far. No injuries. I definitely feel my pelvis some days more than others just walking. I assumed that was my body prepping for birth.

45 min - Lower Body: All muscle groups

Ran out of time but did what I could. A really good sweat sesh at 34 weeks!

Love it!!! 
More for mamas, Hannah pleaase!😘

40 min - Lower body + some bis/back

Great workout with the ability to adjust dumbbell weight! Currently 12 weeks and found it to be a great way to work up a sweat! #sweatisgold

Chelsey

First prenatal workout I’ve done so far and it was def work! Feels so good!

Cassie

This was a great, challenging prenatal workout! It pushed me and got my heart rate up. I feel strong and like a got a good workout in for the day!

25 min - Leg day

This was surprisingly difficult in a great way! I felt like I really pushed myself and loved it!

Whew!! A great workout, with no equipment! 💯

JoAnna

Outdoor Workout

I am 34 weeks pregnant and this was a workout! It was equally challenging and manageable. It felt great to get through it!

Phew! Felt way harder than it looked. Might be my pregnancy causing a slump, or it really is a beast... Not sure. Haha

Important stretches for pregnancy

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