Name: Playbook - Jordynn Mutchler - PP1 - W1/D1
Uploaded: 2024-06-30T05:18:41.152Z
Duration: 10 min
Description: PP1 - W1/D1

Great exercises for my postpartum journey!

Love that they're simple yet so important postpartum!

Rachel

Postpartum Phase 1
Weeks 1-6
Getting started/start here no matter how far PP you are, this is foundational work that cannot be forgotten.

In the seated upright position, feet on the floor, inhale and fill your belly with air, exhale and push all of the air out as you pull up your pelvic floor (as if you were trying to hold your pee) and pull your belly button to your spine, and tighten all the way up your rib cage

Seated Connection Breathing

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat

Cat/cow

Lay on your back, legs bent and feet on the floor. Inhale and let your stomach rise, then exhale and tighten your core from your tailbone to your rib cage and squeeze and hold for 2 seconds, release and repeat

Supine Connection Breathing

Walking

PP1 - W1/D1

Welcome to the postpartum phase 1 program!

How do I know if I’m engaging correctly?

PP1 - W1/D2

PP1 - W1/D3

This is the perfect way to ease back into working out after having a baby!

PP1 - W2/D1

PP1 - W2/D2

PP1 - W2/D3

6 years postpartum and I’m seeing crazy results with my inner core….never to late to start this process

PP1 - W1/D1

Community

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