With a recent influx of pregnant women and as I, myself prepare for #2 in a few weeks, I wanted to create some videos for those that are pregnant can follow at home on their own. We have 5 different sections and it is ideal to pick one exercise from each section to perform daily. Just like most things physical, labor and delivery require some training.

January of 2020, here at the Body Works Clinic, we hosted a Pregnancy Workshop in which we discussed each of these at home exercises as well as baby mapping and positioning. The following are some of the at home exercises we went through. Follow the attached links for the YouTube videos.

1. Pelvis: Cat/Cow, gym ball hip circles, standing hip circles, clamshell, bird/dog hip circles
2. Abdominal Wall: “Hammock” the belly position, quadruped position “rock the baby”, side lying release, rebozo
3. Mid Pelvis Ligament: side lunges, hip opener, stool frog squat, isolate one sacrotuberous ligament with tennis ball release
4. Pelvic floor: low squat, posterior leg flexibility
5. Lower uterus ligaments and cervix: inversions, downward dog yoga position, progress to forward leaning inversion