Hi, Postpartum Moms!

Make sure you read this first before attempting any of these movements

Core Exercise

Menu of Movements

04

PROGRESSIONS

05

PELVIC FLOOR RELEASE

06

(LATERAL) ABDOMINALS

07

Postpartum HIP PREP

 

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
 

Flow

Postpartum Flow
Yoga Nidra
Progression Flow

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

Clams
SQUAT:
Squat Prep
Squats
Door Squat
Curtsey Squats
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 Ball Release
Obturator Internus & Coccygeus Release
Happy Baby
Pelvic Clock
Piriformis Stretch
Legs Up the Wall
Wide Child's Pose
 

Lateral Abdominals

Side Lying Knee Lift
Side Plank
Pallof Press
Lunge Rotation
Lateral Lunge

Postpartum Hip Prep

 
Illiacus Release
Hip Glide & Internal Rotation
Foam Roller Glute Release
Flappers

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