Ryca Fitness

Cassie Perkey | Pre & Postnatal Strength

Welcome to second trimester mobility!

You’ll complete 3 full pelvic floor mobility sessions per week, each lasting about 10-15 minutes. On the other days, you’ll check in briefly with shorter reset sessions that reinforce diaphragmatic breathing, pelvic floor relaxation, and include the option for adding forward leaning inversions.

Here the focus is on maintaining hip and thoracic mobility, creating space in the pelvis, and learning good breathing patterns that support healthy pelvic floor function. 

As baby and belly grow, pressure on the pelvic floor gradually increases. These mobility sessions help your body adapt by keeping the hips and pelvis moving well and by reinforcing your ability to lengthen and relax the pelvic floor with your breath.

Each mobility routine is designed to open the pelvic inlet, midpelvis, and pelvic outlet, while also including movements that support thoracic mobility and incorporate diaphragmatic breathing. When your ribcage and diaphragm can expand in 360 degrees, it allows the pelvic floor to lengthen more effectively.

Before starting the routines, make sure you review the tutorials on how to release pelvic floor tension, diaphragmatic breathing and finding neutral alignment. These sections show you how to breathe in a way that allows the pelvic floor to release and how to position your ribcage and pelvis so pressure is distributed well through your core. Understanding these concepts will help you get the most out of your mobility.

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