Name: Playbook - Sami Bossert - Prenatal Mobility Cool Down & Stretches
Uploaded: 2023-03-01T18:04:10.351Z
Duration: 10 min
Description: Prenatal Mobility Cool Down & 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

- 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

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)qw2222w

Cat cow stretch (prenatal)

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Static Deep Squat Stretch

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

- Stand facing a wall 
- Flex foot and place heel on the ground with the toes pressed against the wall 
- Lean forward to stretch deeply into the calf

Standing calf stretch

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

Prenatal Mobility Cool Down & Stretch

Prenatal Mobility Cool Down & Stretches

Michele

Upper Body Mobility Warm Up & Stretches

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

Brittanie Boka

Prenatal & Postnatal Mobility Stretches

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

Prenatal Mobility Cool Down & Stretches

Community

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