Welcome to your Ab-Ribbon Postpartum fundamentals π
Equipment: Ab-Ribbon, Chair, Wall
In this video, you will learn how to connect to your breath and the Ab-Ribbon. Key cues, alongside connecting to the tactile feedback of the wall, Ab-Ribbon, and your seat underneath you, will begin your understanding of how to optimize your deep core activation, even in the early stages postpartum.
Mama, life is challenging right now, and there are a ton of body challenges (lack of sleep, awkward positions when nursing, picking up and putting down baby). Therefore, taking the small moments when your baby is napping to connect to your Ab-Ribbon and breath is a method of not only feeling better in your tense muscles, but also being proactive about restoring your core after giving birth.
Also, the nervous system balancing that happens almost instantaneously when you follow a slow breathing routine, helps you to cope with the many physical and mental demands of the day. An extended exhale, couple with activation of key muscles, will begin to restore your core from the inside out, which is creating the foundation for your future of movement. START NOW by going through these Core & Posture Restoration Exercises throughout the day!
Visit HYPOXIX.fitness to learn more about Ab-Ribbon and learning the research supported breathing technique, Breathography.
Looking forward to hearing about your success! Please post your story and a before and after if you would like on our FB PAGE Breathwork and Exercise!
POSTURE CONNECT
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 1.
Equipment: Ab-Ribbon, Chair, Wall
Focus: In Exercise 1, we strengthen the endurance of the shoulder postural muscles, which are taxed constantly throughout the day as we nurse, pick up and put down, and push a stroller.
Additionally, you will learn in this first video how to begin to adjust your ribs to a more optimal position. You will realize how much the GREAT RIB SHIFT from growing a baby is contributing to tension, pain, and lack of connection.
It is important to connect to a wall, and use the tactile feedback from the wall and your Ab-Ribbon to maximize the potential of your breath cycle in restoring your Core & Posture in the Postpartum Period.
Connecting to the guided CORE restoring breath control, using the tactile feedback from your Ab-Ribbon, turns this Posture Exercise into a core restoring exercise, even in the early stages postpartum, we can begin to connect our breath to our core to prevent pain and de-conditioning in these muscles after having a baby.
Visit HYPOXIX.fitness to learn more about Ab-Ribbon and learning the research supported breathing technique, Breathography.
Also, post an introduction and a before and after on our Facebook Page Breathwork and Exercise.
Cheers to your core strength + improved posture!
AJ
SHOULDER INJURY PREVENTION + POSTURE
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 2.
Equipment: Ab-Ribbon, Chair, Wall
Focus: In Exercise 2, we strengthen the shoulder rotator cuff muscles, which are key for preventing injury when picking up and putting down your baby.
Especially during a period of time when the hormone relaxin is high in your body [the "stretchy" hormone that puts you more at risk for ligament damage], we must have extra support from the tiny muscles that surround the joints in order to stabilize to a high degree!
Connecting to the guided CORE restoring breath control, using the tactile feedback from your Ab-Ribbon, turns this Posture Exercise into a core restoring exercise.
Even in the early stages postpartum, we can begin to connect our breath to our core to prevent pain and de-conditioning in these muscles after having a baby.
Visit HYPOXIX.fitness to learn more about Ab-Ribbon and learning the research supported breathing technique, Breathography.
Also, post about your progress on the Facebook Page! We would love to hear from you!
As always, you can ask me questions on the Q&A page as you go along!
AJ
SHOULDER INJURY PREVENTION + POSTURE 3
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 3.
Equipment: Ab-Ribbon, Chair, Hand Towel, Wall
Focus: In Exercise 3, we strengthen the endurance of the shoulders as we exercise the both mobilize and stabilize the shoulder POSTURE! This is an isometric exercise meant to increase the stability at the shoulder joint for injury prevention in the postpartum period.
Remember, relaxin is high during this period of time and could be high for up to 2 year period post-birth. Letβs increase that strength to a high degree!
Connecting to the guided CORE restoring breath control, using the tactile feedback from your Ab-Ribbon, turns this Posture Exercise into a core restoring exercise. Even in the early stages postpartum, we can begin to connect our breath to our core to prevent pain and de-conditioning in these muscles after having a baby.
Visit HYPOXIX.fitness to learn more about Ab-Ribbon and learning the research supported breathing technique, Breathography.
Post about your progress on the Facebook Page! We want to hear from you!
Cheers to your deep core strength :-)
AJ
CHEST STRETCH + RIB STABILITY
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 4.
Equipment: Ab-Ribbon, Chair, Hand Towel, Wall
Focus: In Exercise 4, we mobilize the pecs as we continue to stabilize the ribs! This is an isometric exercise meant to increase the stretch in your pecs which is great for injury prevention in the shoulders during the postpartum period.
Remember, relaxin is high during this period of time and could be high for up to 2 year period post-birth. Letβs increase that strength to a high degree! Connecting to the guided CORE restoring breath control, using the tactile feedback from your Ab-Ribbon, turns this Posture Exercise into a core restoring exercise.
Even in the early stages postpartum, we can begin to connect our breath to our core to prevent pain and de-conditioning in these muscles after having a baby.
Visit HYPOXIX.fitness to learn more about Ab-Ribbon and learning the research supported breathing technique, Breathography.
Say HI on our Facebook Page and let us know your progress with your Core + Posture!
Cheers that deep core re-awakening post-birth!
AJ
QUADRUPED CORE + HEAD POSTURE
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 5.
Equipment: Ab-Ribbon, Chair, Hand Towel, Wall
Focus: In this video, you will learn how to connect your breath and the Ab-Ribbon to a classic core exercise: QUADRUPED.
Key positioning of the head, pelvis, and ribs, alongside connecting to the tactile feedback of the Ab-Ribbon will teach you how to optimize your deep core, even in the early stages postpartum.
Training head posture in the early stages postpartum is vitally important due to the imbalances in the kinetic chain from having grown a baby. Maybe you feel a forward head posture tensing your neck muscles? This exercise here can strengthen your deep core alongside optimizing your head posture!
An extended exhale, coupled with activation of key muscles, will begin to restore your core from the inside out, which is creating the foundation for your future of movement.
Visit our Facebook Page Breathwork + Exercise to let us know about your progress!
Cheers to that improved posture!
AJ
SUPINE CORE + CHEST STRETCH
Please repeat this exercise upon first waking and during one of your baby's naps (twice during the day) for Day 6.
Equipment: Ab-Ribbon, Chair, Hand Towel, Wall
Focus: In this video, you will learn how to connect your breath and the Ab-Ribbon to one of my favorite core exercises SUPINE with feet on WALL.
Key positioning of the head, pelvis, and ribs, alongside connecting to the tactile feedback of the Ab-Ribbon will teach you how to optimize your deep core, even in the early stages postpartum.
Training the deep abs in the early stages postpartum is vitally important due to the strain on the abdomen from having grown a baby. Just breath deeply and continue to think about your relationship to the Ab-Ribbon throughout your breath cycle to have the strongest deep core you have every had!
An extended exhale, couple with activation of key muscles, will begin to restore your core from the inside out, which is creating the foundation for your future of movement.
Let us know how you did on the Facebook Page! We would love to hear from you!
Congratulations on completion of your Postpartum Core + Posture Restoration Series. Please visit HYPOXIX.fitness to learn more about how you can continue your postpartum training with our upcoming YEAR LONG program. Also, grab yourself an Ab-Ribbon and learn the research supported breathing technique, Breathography.
Thank you for participating, and I will see you in the workout!
AJ