Name: Playbook - Hannah Bower - Labor prep
Uploaded: 2025-04-16T20:42:29.853Z
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

Am at my 2nd trimester. Getting started to exercise again. Hopefully i can catch up.

Sara

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

Jillian

Very informative and gave me a confidence boost to remain as active as I was before I found out about baby #2. Thank you!!

Iris

Thanks for the info! Am in my 2nd trimester and usually very comfortable laying on my back. Was getting worried if I shouldn't.

Important! what is SAFE for you. (Bonus)

Not so sure if I'm doing it correctly or not. Perhaps demonstrate the difference with chest/stomach breathing?

There was no info on performing diaphragmatic breathing. This single video looked more like an intro.

Shannon

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

MaritaJohansen

What is diaphragmatic breathing?

Katelyn

Diaphragmatic Breathing in depth

Love it. But man, i stopped working out for 5 months and need to start small.

Ashly Vandenengel

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 Dudley

Pregnancy modifications

Absolutely love the feeling doing these stretches at 15 weeks pregnant!

Hannah

Wonderful! I’m 7 weeks and excited to incorporate all these helpful tools!

I’m 8wk 6days and I had the worst side stitch pain on my left side, decided to stretch at the gym this morning and I could feel the exact spot while doing that psoas stretch, going to definitely incorporate that into my routine to prevent any other breathtaking pains. 😂 open to suggestions as well! That pain was like no other this morning.

Rachel Macias

Important stretches for pregnancy

Good practice but a hard thing for my brain to wrap around. Definitely going to practice this!

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.

Intentional Core Breath

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

Ashley

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

Megan

Locked Pelvis

Thank You! The pain has been rough today and I didn’t like google’s answer of resting. Felt counter intuitive. Decided to look in the prenatal section and I feel better already

Paige

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

Fernanda

SPD pain & pelvic girdle pain

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?

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!

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

pelvic floor myths & preparing for labor

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

Starting to do these every day! May be starting a wee bit early at 22 weeks but I would like to create the habit of doing these. Really trying to have a successful VBAC with this baby.

Lexi Lou Williams

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

Getting Baby in optimal position

Great to get some work in even when you don’t feel like it😂

Shelby

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!

Labor prep

Community

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