Name: Playbook - Madie Mathews - WEEK 39
Uploaded: 2022-10-29T20:47:20.034Z
Duration: 30 min
Description: WEEK 39

These exercises will help open your pelvis and provide release work. Repeat what feels good to you.

Stand with feet facing forward or slightly outward, shoulder-width or slightly wider than hip distance, apart.
Slowly and fluidly bend your knees and lower your body, extending the arms out in front for balance if helpful.
Balance your weight on the balls of your heels and pause.
Breathe and slowly rise back up and then repeat the action.

Deep squat/ Garland Pose

Perform 10 each leg

Start on all fours (quadruped position)
Extend one leg to your side, the higher the leg is up to the hip the stronger the stretch. Start conservatively first by keep the leg lower.
Gently rock back, keeping your back flat, and than progressively go further and further back.
Rounding the back will allow you to go further but does not allow a stronger stretch. Keep your back tight and focus on NOT compensating. This note can translate to many exercises and stretches, it’s all about positioning!

This exercise will help prepare your body for labor and is good release work. This stretch can help release tight adductors and open the pelvic floor muscles.

Adductor Rockbacks

On a all fours position sway your hips in a circular motion. Do 5-10 reps each way.

All Fours Hip Circles

Keep your bottom on the ground, as your pivot point. Keep you feet on the ground. Turn your torso toward the back foot and slowly lift and turn both knees together to lay them on the other side. This will place the legs in the exact opposite 90/90 position.
You may use your hands touching the ground to stability your torso while rocking your legs from one side to the other.

90/90 Rockbacks

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."

Cat/Cow

Open the feet wider than the knees to deepen the stretch move the hips back towards the heels and come down onto the forearms. You bring the gaze down or slightly forward. This will help open your pelvis.

Frog pose

Come into the posture by kneeling on both knees at a slightly wide but comfortable distance apart from one another. This distance should be wider than hips width (which can be found approximately by placing two fists between the knees). No need to obsess about the distance, you can always adjust once in the pose to whatever feels comfortable. Then sit on your heels (which should be facing up), and lean forward slowly with your body, walking your arms out long in front of you. Make sure you are breathing as you come into the pose and are not holding your breath, especially if you are feeling any sensation or even pain at this point.

Childs Pose

Mobility Work

Birth Balls are a brilliant way of your keeping hips and your pelvis flexible and supple thorough pregnancy. They are also fantastic in all stages of labour too – from helping to open up the pelvis and create space, to supporting you in swaying and moving to help baby drop down ready for birth.

Gently bouncing on an exercise ball to induce labor not only encourages baby to move down and in turn assist with cervix dilation, but it can also soothe baby, Green says. Sit on the exercise ball, with your legs wide apart, and move your hips up and down.

Ball bounces

Move hips in a circular motion while sitting on the ball

Exercise Ball hip circles

While sitting on your exercise ball, move your hips in a figure 8 motion. Repeat on the other side.

WEEK 39

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