15 Minutes or Less, Core, Diastasis Recti, Foundational Five - F5, Non-Yoga, Pelvic Floor, Postnatal, Pregnancy, Relaxing, TummySafe
E/TS – Basic Breath Work
What could be easier than sitting in a chair while connecting to your core? How about getting into a position where gravity helps you do some of the work? When we are upright, even in a chair, gravity is pulling our weak tissues down and out. If we lay down, lift our hips and support them there in what’s called a “supported shoulder bridge,” we can both relax and flex and a little better because we aren’t going against gravity anymore. This can be a wonderful place to explore how the breathing diaphraghm, transverse abdominus and pelvic diaphragm work together. And once you’ve got that down, it’s easier to move forward and bring gravity back into the equation. Note for pregnancy: Elevating the hips makes this position safer than being flat on your back, and it also can help reposition a breech baby. However, closer to birth, it may not serve you as it can disengage the baby from your pelvis.
Equipment Needed: Bolster or foam block or stack of books
Ideal routines to do next and keep building strength in this area:
Pelvic Floor Connections or Basic Transverse and MB
Is there a link somewhere for making a bolster? I did a search but have not found directions for one I like. Tammy
I was wondering as well! Finally found this page https://fit2b.us/9-home-fitness-props-no-machines-required/ that references this diy solution http://positivelyaligned.com/2013/05/easy-squeezy-bolster-tutorial/ Hope that helps!
Hi. My name is actually Maya (Richard is my husband). I had a question about this routine. It’s brilliant, and relaxing EXCEPT my hips have so much pain! I don’t know if it’s sciatica? Or what? but where they hit the books/bolster/towel (I tried all of them) it just hurts. Ideas?
Is it the front of your hips or along the back where your sacrum is? Above your tailbone? Deep inside? Sciatica would send shooting pains down one leg (sometimes both) along with numbness and tingling. Let’s see if we can sort this out and send you in the right direction.
Yes, it’s in the back where the sacrum is. I mentioned it to my doctor and she gave me some exercises to do on a yoga ball. Hopefully they help. If there are any workouts on your site that you think will specifically help, I’ll do those too! (I’m 33 weeks pregnant at the moment.)
When I did this exercise tonight I had pain in my hips. I tried adjusting where my block was and the angle of my hips but that didn’t help. It was so bad that by the end of the video, when I tried to lift my hips to move my block, I couldn’t and my wonderful sweet husband had to lift my hips for me. What would cause that? It’ll happen to if I lay on my back for a while on the floor… I’ll get “stuck” and can’t get up. Any help please?? I know I have a DR and want to do this right.
i noticed that one of the books on your stack is “Diastasis Recti” by Katy Bowman. Great book! I have it out to re-read as I recover from my third pregnancy. Closing up my diastasis after my first baby was one of the best things I’ve done for my health!
I also have a question about my hips. The back of my left hip hurt so badly that it was really hard to relax throughout the video and it was difficult to get off of the bolster as it would catch and hurt even more when I moved. Is there a modification that can be done for this?
This is one of my new favorite workouts.
22 weeks pregnant, and baby loved to start kicking and moving during those deep breaths!