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Pregnancy and Postpartum Restorative Workout

Updated: May 1, 2022

I probably don't need to tell you this, but Motherhood (and pregnancy) is a wild ride. Every day comes with it's new challenges and joys. I really wish I could tell you exactly what to expect along your motherhood journey, but I can't; no one can. Every mother's journey is different, a fact that should be celebrated, rejoiced, and loved.

Although I can't foresee how your journey will unfold, I can help you make you stronger during pregnancy and postpartum. During the first trimester and first few weeks postpartum, you should be able to continue most of your normal, preferred activities at the duration and intensity as before becoming pregnant. But you should honor how you are feeling each day...Here is a super gentle way to

get moving when you may not feel like it...or when your body is recovering.

The Exercises

  • Seated Forward Fold

  • Reverse Plank

  • Pyramid

  • Side Angle Stretch

  • Standing Figure 4 Stretch

Let's Get to It!

1. Seated Forward Fold Sit with your legs in a relaxed state in front of you with your toes up to the sky. Walk your hands forward on your legs, trying to keep your back long. Think about rolling your shoulders into your back as you stretch the crown of your head towards your toes. Hold for 2 breath cycles before returning to the top. Repeat 4 times.

2. Reverse Plank Sit on the floor with your knees slightly bent & heels connected to the ground. Place your hands behind your hips with your fingertips facing your hips - or slightly out. Squeeze your booty to lift your hips off of the ground, pressing your pelvic bones upwards. Focus on opening your chest by rolling your shoulders behind you. Hold for 2 breath cycles before lowering down. Repeat 4 times.

3. Pyramid Stand with your right foot forward and left foot about 3 feet behind. Place your hands on your hips and tilt your body forward. Focus on pressing your hips behind you, while keeping your core engaged & back long. Keep your knee in alignment by looking at your toes. Hold for 2 breath cycles before returning to standing. Repeat four times on each side.

4. Side Angle Stretch Start with your feet wider than your hips with your toes facing forward & your arms out at shoulder height. Rotate your right leg open and turn your right foot to the side. Bend your right knee & lower your right elbow to your thigh. Circle your left arm to stretch over your head, trying to create a straight line from fingertips to left foot. Hold for 2 breath cycles before returning to standing. Repeat four times on each side.

5. Standing Figure 4 Stretch

While holding on to a chair or wall, lift your right leg off of the ground. Bend the knee, crossing the ankle over the left leg as you also bend the left knee to sit down into a squat-like position. From here, tilt your body forward, bringing your forehead towards the chair. Focus on lowering your hips down & back while pressing your right knee down to the ground to open the hip. Hold for 2 breath cycles before returning to standing. Repeat four times on each side.

PS - If you're looking for more effective, safe and restorative workouts to do, join one of my in-person classes. Your first class is always free!

Whether you're coming to class on 2 hours of sleep, with hair full of baby spit-up or dry shampoo, a toddler who has meltdowns, or a baby who is fighting their nap schedule, I get it. Just come and give what you can, and leave with a little more than you came with.

Join a class and take the first step in feeling like "yourself" again mama. One exercise at a time.

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