Name: Playbook - Michelle Schwartz - W2/D3 stretching + core foundations
Uploaded: 2024-03-14T19:25:36.717Z
Duration: 20 min
Description: W2/D3 stretching + core foundations

The stretch I didn’t know I needed! 🙌🏻

Courtney

We’re still being very gentle and slowly working our way up to more intense exercises. 

Work the foundational breath and pelvic floor elements paired with stretching. 

The stretches work on your posture and loosen up your chest and back - two crucial body parts in breast feeding, pumping , and carrying baby.

Seated posture - importance of and how to

Do 2 rounds of this circuit. Resting between stretches as needed.

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 30 seconds, then switch sides

Tricep stretch - seated

Begin in a seated position. Take one arm and place it across your chest.

Using your other hand, grab the outer forearm of the arm that’s across your body. Push that arm into your body to feel more of a stretch.

Hold for 30 seconds. Repeat on the other arm.

Make sure that your elbow remains at shoulder height during the stretch.

Cross body shoulder stretch - seated

Start in a seated position with shoulders over your hips and arms overhead.  
Bring your elbows down to your sides engaging your back muscles.  
Release back to full extension with arms overhead

Seated pull downs - stretch

Start in a seated position. 
Clasp hands behind your back and pull your hands backward until you feel a stretch in your chest. Hold for time. 
You can also pull hands backward and upward for a deeper stretch

Chest opener - stretch

- Start in a seated position
- gently tilt your head to one side, slightly pulling your neck toward your shoulder. 
Repeat in opposite direction then straight down and to the ceiling.

Mobility - neck rotations (30s per direction)

Start in a seated position with good posture keeping your shoulders stacked over your hips. 
Gently curl your shoulders toward your belly and hold for a few seconds. 
Release to neutral. Then curl your shoulders backward expanding your chest.

Seated cat cow

Seated Stretching circuit

How to: lie on your back after c-section

Do 10 reps of a movement. 
Rest as needed before starting the next movement.  
Perform every movement in the circuit. Then rest for 60 seconds before repeating. 
Complete the circuit 4x through

FUNDAMENTAL breathing core work. 
Inhale, expanding rib cage in all directions 
Exhale, collapsing rib cage together wrapping side ab muscles to belly button and pulling belly button to spin VERY GENTLY

Lying 360 breath

Put 360 breathing and pelvic floor movements together. 
Breathe in expanding rib cage front, sides, back, and relaxing pelvic floor 
Breathe out pulling rib cage together and all four points of pelvic floor lift and draw in

Lying Pelvic floor Activation + 360 breath

Start lying on your back with your knees bent and feet on the ground. 
Inhale breathing into your rib cage expanding front, back, and sides. 
Exhale as you tilt your pelvis and hips upward toward the ceiling. Think of tucking your hips under. 
Hold for 2 seconds and repeat.

Lying Pelvic tilts

FUNDAMENTAL breathing core work. 
Inhale, expanding rib cage in all directions 
Exhale, collapsing rib cage together wrapping side ab muscles to belly button and pulling belly button to spine VERY GENTLY and lifting pelvic floor up toward ribs

Side Lying 360 breath + pelvic floor (10 each side)

Pelvic floor + breath - lying

W2/D3 stretching + core foundations

W1/D1 C-Section healing with Dr Meghan Krill, Pelvic Health PT

Looking forward to starting this in a couple weeks!

W1/D1 What to expect: C-section program

Khushi

W2/D1 Foundations for recovery + stretching

W2/D2 Foundations for recovery + stretching

W2/D4 Full body Movement & breath work

W2/D5 Follow along C-section stretch and breath work

W3/D1 Foundations + stretching

W3/D1 Importance of Adductors for postpartum

Soo excited to pick up a weight again, even if they were little! 🙌🏻👏🏻

W3/D2 bodyweight full body and seated breath work

W3/D3 Core healing circuit + bodyweight

W3/D4 Follow along C-section stretch and breath work

W4/D1 C-Section Scar Massage

W4/D1 stretch + 2-step breathing foundations

W4/D2 follow along 2-step breathing foundations workout

Finally a real workout at 5 weeks PP. Felt amazing!

W2/D3 stretching + core foundations

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