Name: Playbook - Hannah Bower - Labor prep
Uploaded: 2023-03-24T21:28:19.004Z
Duration: 5 min
Description: Labor prep

Gayla

Jordyn

27 weeks and going strong. Love love love this prep

Alexandra

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.

Such great info! Definitely going to be implementing this more.

Emily Jacobs

LABOR Prep| Birth stretches & movements to help relax the pelvic floor & help baby get in an optimal position in the pelvis.

These are great for anyone by the way. 🙌🏽Lower back pain, hypertonic floor, SI joint or pelvic pain...these are great for you too. Anyone’s pelvis can get “locked up” and wonky.

Breakdown: some slides have more than one exercise & some sped up 🙏🏼

As I am exhaling I am lifting/engaging the pelvic floor and wrapping the TVA like zipping up a coat. ( check out these videos on how to engage the core)

When I inhale I am relaxing my stomach and intentionally lengthening/relaxing the pelvic floor.

This is a great way to also engage your core during exercise!

On a few of the reps I release my core only half way before engaging even tighter and then filling relaxing my core!

Then I do pelvic rotations! So great for unlocking the pelvis and tightness!

Belly Pump

Kneeling belly pump

These stretches in this series are great for relaxing the pelvic floor but I am taking it one notch further  And intentionally lengthening my pelvic floor too in the inhale of my breath.

Optimal position for baby is LOA ( left occupant anterior.) Getting baby in this position before or at the start of labor can shorten labor, reduce risk of back pain as baby doesn’t have to turn and navigate into this position during active labor. It’s more than just “head down”—- check our spinning babies for endless amounts of tools on this.

Shoot for 3-5x a week 10-30 min a day if you can. More than anything pay attention to your posture after 37 weeks. No leaning back or slouching as these positions are counter productive for baby getting engaged and tend to encourage them in a OP position. (Think baby spine matched with your spine or facing up rather than down which causes back labor)

Preacher Rocks

30 seconds each leg. Your leg may have to move out to the side some to make room for baby

Lunge rocks

This stretch is again great for relaxing the pelvic floor but I am taking it one notch further  And intentionally lengthening my pelvic floor too in the inhale of my breath.

Duck squat holds

Can do this laying completely flat on your back too!

Modified pretzel

Classic butterfly! Rock back and forth as needed and “flap your wings” to intensify the stretch and relax further into it

Butterfly

This is a modification to the deep duck squat or great addition to feeling your pelvic floor lengthen as the ball provides external feedback!

Seated duck squat to feel PF

Labor prep

I’m Pregnant/Postpartum, What Do I Do? What can I do?

A lot of great information! I was soooo lazy with my first pregnancy so im trying really hard to stay active.

Ashly Vandenengel

Teal

Kayla

Important! what is SAFE for you. (Bonus)

Oh...i needed this reminder. I am a belly breather...to be able to breathe very slowly and quiet...trying to be invisible in my upgrowing. This create tension in my upper body

Marita Johansen

I’m slowly getting better at this day by day but man it is a tough concept to grasp after breathing “wrong” for 23 years lol

Taylor Jackson

What is diaphragmatic breathing?

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

Pregnancy modifications

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

Important stretches for pregnancy

Very good. Am doing these before/after every  workout

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?

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 😂

Candice Stone

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

Fernanda

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’m so thankful I found you and especially these workouts. Beginning before I was pregnant, to now and starting this pregnancy (4th one) with all the right information. I feel so empowered and strong and like I’m taking care of my body and baby so much more with the knowledge you share with everyone. ❤️

Absolutely love these. I’m 35 weeks now! Did you do these all the way till you delivered?

Doing inner core work after morning yoga is my new favorite thing! Feels nice to slow things down and work on core engagement 🔥

Kolbi

Inner core circuit

Deadlift modifications

I’m so happy I found your app and these core exercises ❤️

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!

Labor prep

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