Postpartum Plan Video 1: Breath & Posture
The FitFourth Postpartum Tutorial: Your Get Strong Checklist Post-Birth • 13m
Welcome to the first video in the FitFourth Postpartum Plan.
In Video 1, we begin setting the foundation for movement with breath work and connection to the pelvic floor. These important concepts will carry over in to future strength programs and lessons in this video series.
This class is bodyweight-friendly (yoga mat recommended).
Key Concepts:
breathing techniques in various positions
getting up
getting up from the floor
how to hold your baby
Movement Highlights:
3 breaths together
rolling
lunge to stand
Up Next in The FitFourth Postpartum Tutorial: Your Get Strong Checklist Post-Birth
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Postpartum Plan Video 2: Core Strength
Video 2 brings awareness to two common postpartum opportunities: healing the core and pelvic floor together. You'll learn how these areas are connected and why healing as one unit is possible and preferable through instruction and movement practice.
This class is bodyweight-friendly (yoga mat re...
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Postpartum Plan Video 3: Glutes & Ham...
Video 3 dives in to the hamstrings and glutes. Over-lengthened and weak hamstrings can happen naturally from the changes in posture due to carrying a baby and can linger after birth. Learning ways to strengthen the hamstrings and glutes with bodyweight movements before taking on running or other ...
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Postpartum Plan Video 5: Crawl & Roll
Video 5 covers the importance of rolling and crawling for shoulder and core strength. These movements are similar to how a baby moves and help a mother recover overstretch and weak muscles post-pregnancy.
This class is bodyweight-friendly (yoga mat recommended).
Key Movements:
crawl position ho...
