@jai.indi: if you’re pregnant you should be incorporating these stretches daily even if you don’t workout! These will help you prepare your body for birth and can also help you progress during labor. I do 3 sets of 10 in rotation for each of these stretches. - Rock backs with outward foot rotation: imagine your hips and pelvic floor opening each time you rock back, outward foot rotation will help baby move down during labor - Rock backs with inward foot rotation: imagine hips and pelvic floor opening again, gives baby space to settle into pelvis - cat cow: when in cat, inhale to fill belly, as you transition into cow exhale to pull belly in and hug the baby engaging core and pelvic floor (imagine bringing pelvic floor up into belly button) - abductor rock backs: again, imagine that pelvic floor opening up to allow baby through with each backward movement - lunge stretch: really opens hips and stretches out all parts of the legs - not pictured but finish off with a deep squat: you can use a yoga block to sit on, hold for 20-30 seconds, connecting mind to pelvic floor and imagining it open

jai

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Friday 29 August 2025 11:37:47 GMT