Name: Playbook - Sami Bossert - Prenatal & Postnatal Mobility Stretches
Uploaded: 2023-03-01T18:04:10.341Z
Duration: 10 min
Description: Prenatal & Postnatal Mobility Stretches

Loved the dynamic movements. It was super helpful to focus on breathing.

Brittanie Boka

This is a great do-anytime collection of prenatal (and also good for postnatal) stretches. This will help you open up your hips, relieve possible sciatica pain, help expand your chest and front shoulders (typically gets tight during pregnancy & also nursing) and a few dynamic moves to help lengthen your body during your prenatal & new post natal months.

- In a wide knee child's pose position, extend your arms over your head and place hands on the floor 
- Shift your weight forward and back keeping hips slightly elevated as you return to child's pose. 

Pelvic floor strengthening tips: 
- As you arch your back, I want you to relax your pelvic floor (press the blueberry out of your vagina) 
- As you curl up your back, I want you to tighten your pelvic floor (suck the blueberry into your vagina)

Dynamic downward dog stretch - modified

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

- Lay on ground with pillow propped underneath head and upper back 
- Bring one foot flat of the floor and extend opposite leg towards the ceiling 
- Grab behind the thigh, knee or calf to stretch 
- Take deep breaths

** each side **

Hamstring stretch with foot flexion (pillow assisted)

- position yourself in a wide deep lunge position with your back knee resting on the floor
- lean forward until you feel resistance 
- use your elbow to push out your knee just slightly to feel tension in your targeted hip and glute region 
- hold for recommend time

** each side **

Sciatica deep lunge stretch

- Place hands on a stability ball as you come into an elevated child's pose 
- Press onto the ball as you lower your chest towards the ground and flatten your back 
- Keep your arms lengthened in order to maximize the stretch through your pecs and posterior delts 
- Release the stretch by lifting chest back up to starting position

Dynamic front body stretch (stability ball)

- Start with a neutral spine in quadruped 
- On an inhale, arch back as you look up (try to release your belly as it fills with air) 
- As you exhale, tuck the pelvis under, look at bellybutton and curve through the spine

Cat cow stretch (prenatal)

Prenatal & Postnatal Mobility Stretches

Michele

Upper Body Mobility Warm Up & Stretches

Not pregnant but really enjoyed this full body stretch ♥️

Felt so good to stretch! Almost 7 weeks pregnant and feeling a lot of “trapped” air / gas  throughout my chest and lungs and this really helped loosen things up

Mandy

Prenatal Mobility Cool Down & Stretches

I’ve learned so many new stretches that feel so good before or after a workout!

Prenatal & Postnatal Mobility Stretches

Community

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