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Hi, Postpartum Moms!
Make sure you read this first before attempting any of these movements
Menu of Movements
04
PROGRESSIONS
05
PELVIC FLOOR RELEASE
06
(LATERAL) ABDOMINALS
07
Postpartum HIP PREP
Breathing
BREATHING
Calming Breath
Supine Breathing
Overhead Breathing
90-90 on the Floor
Coherent Breath
Side Lying Breathing
90-90 at the Wall
Modified Back Expansion
Squat for Back Expansion
Postpartum Flow
Flow
Postpartum Flow
Yoga Nidra
Progression Flow
Posture
Posture
Cat Table
Chin Tuck & Head Lift
Posture & Hip Hike
Shoulder Thump
Spinal Twist
Serratus Wall Press
Kneeling Row
Calf Raises
Arches
Running Prep
Progressions
Progressions
Clams
SQUAT:
Squat Prep
Squats
Door Squat
HIP HINGE:
Hip Hinge
Deadlift
BRIDGE
Ball Bridge
Marching Bridge
Band Bridge
Banded Hip Thrust
Heel Slide
Marching Leg Lifts
DEAD BUG
TABLE TOP:
Table Top with Arm & Knee Lift
Crawling Knees Up
Bird Dog
Pullover
Pelvic Floor Release
Pelvic Floor Release
Pelvic Floor Ball Release
Obturator Internus & Coccygeus Release
Happy Baby
Pelvic Clock
Piriformis Stretch
Legs Up the Wall
Wide Child's Pose
Lateral Abdominals
Lateral Abdominals
Side Lying Knee Lift
Side Plank
Pallof Press
Lunge Rotation
Lateral Lunge
Postpartum Hip Prep
Hip Prep
Illiacus Release
Hip Glide & Internal Rotation
Foam Roller Glute Release
Flappers
Pediatric Relaxation Exercises
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