Prenatal

When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine. 
 

When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale. 

Neck Bend
Neck Bend

While sitting with legs crossed, gently bring your ear towards your shoulder. Hold for 60 seconds, then repeat on other side. *For a slightly deeper stretch you may place the opposite hand underneath your sit bones.

Air Squat
Air Squat

From a standing position, lower down into a squat. It is important to keep your knees out and for a deeper hip stretch to sit down deep in a squat. Great for opening hips and supporting pelvic floor muscles. Prefect for preparing for childbirth.

Open the Chest
Open the Chest

Sit on the floor with your hands placed behind you. Gently pushing away with the floor with your hands, lift chest and upper abdomen out. Hold for 30 seconds and repeat 3 times.

Open the Hips
Open the Hips

Sitting on the ground with one leg straight and one leg bent, gently lean forward until you feel the stretch in the hamstring and inner stretched leg.

Side Bend
Side Bend

While sitting with your legs crossed, place left hand on the floor beside and slightly beside you. Raise the right hand overhead, stretching towards the left.

Tricep Push
Tricep Push

Stretch right arm above the head. Bend the right arm, with the other hand gently push back against the bend tricep. Hold for 60 seconds and repeat on other arm.

Cross Body Pull
Cross Body Pull

Bend arm at a 90 degree angle across the body at shoulder level. With the opposite hand pull the elbow back towards the shoulder. You should feel the stretch in the tricep and the back of the shoulder.

Cat Pose
Cat Pose

On the floor on your hands and knees, begin with a neutral spine. Tuck tailbone under your hips and pull your chin to your chest. Repeat as needed. Great for creating space and movement in the spine.

Child's Pose
Child's Pose

Begin sitting on feet with knees apart. Slide hands forward, bringing forehead to the ground. Try to keep the sit bones down towards the heels. The more you reach your fingers out the deep the stretch.