May 2016: Postpartum Programming Day 6
Full Body Joint Mobilization. Spend, or use, 15-20 reps on all major joints. Grind through some of the stickiness, stretch to one side more, and get the blood pumping to all joints.
Belly Breathing. Set a clock for 5 minutes and practice your belly breathing. Your belly should be moving. Not your chest.
Functional Progression Part 2- Modified. Slow and controlled, perform 25 reps on each side.
Glute Bridges. I want you to spend a few moments connecting with your belly breath before doing this movement. Then, we you are ready, inhale and fill belly up with air. Then, as you exhale, push through your heels to drive your hips to the sky. Squeezing your booty at the top. Slowly lower. Relax. Repeat.
Perform 20 reps for 2 sets.
Box Lower Down. Utilize a bench, a couch, a step, a chair, really anything. Take the time to watch this video twice. The foot on the box is doing majority of the work. Sometimes, it may help to think about driving through the heel of the foot on the box and sending your booty straight up.
Perform 20 total reps on each leg. Resting as needed.
Baby Wearing Walk. Go for a 30-45 minute while wearing baby in front of you. Squat 5 reps or perform 10 lunges every 5 minutes.
Example of Baby Wearing. Check her shop HipMommy for more information on carriers and slings. Use the code ‘BIRTHFIT’ for a little discount.
Extended Triangle Pose. Perform 60s on each side at least twice.