Name: Playbook - Hannah Bower - Unlocking the Pelvis
Uploaded: 2024-03-06T20:27:10.567Z
Duration: 5 min
Description: Unlocking the Pelvis

Love this one! 26 weeks pregnant and doing all I can to make sure this labour and delivery go much smoother than my first!

Alexandra

Definitely going to be one that I come back to regularly!

Ashley Powell

These are great for anyone by the way  even though I’m super pregnant. 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 on the inhale

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

Unlocking the Pelvis

Sara Paterson

Audrey

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Katie

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Leigh-Ann

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Unlocking the Pelvis

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