Welcome to your Ab-Ribbon Postpartum fundamentals 🎀
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!
Mama, I have been there, and I know how important it is to have a community of other women around you going through what you are going through! Please join HERE our free community where we can share with one another!
Warmly,
AJ
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.
Post an introduction of yourself in the community, answering this question: what was your favorite part of pregnancy?
This exercise is just a small portion of what we learn in the 1 Year Postpartum Breathing Core Program that restores your core, nervous system and total body strength. Many have claimed to be stronger after pregnancy using these techniques!
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.
In today's community post, answer the question: Are you able to feel your lower abdominals? What is the sensation like right now?
Warmly,
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. Let’s 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.
Snap a photo of you and your beautiful baby for the community post! Think about your breathing when you do your stroller walk today! In the 1 Year Program, we strategically integrate breath-work into our weekly walking routines to calm the nervous system and stay connected to the Breathing Core!
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. Let’s 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.
Share how this exercise felt to you in your daily community post!
Progressive Morning Core + Posture Exercises in the 1 Year Program set your posture, core, and nervous system up for success in the first year postpartum!
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.
What are your questions on today's quadruped exercise? I am here to answer your questions!
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 me know how you did on the postpartum community! I will answer any questions that you might have. You can post an introduction with photos and videos if you would like. Join our happy family!
The Postpartum Core + Posture Restoration Series is just the beginning. To learn more about my POSTPARTUM BREATHING CORE PROGRAMS, including specialized POSTPARTUM COACHING, please visit HERE. To learn more about how you can continue your postpartum training with my upcoming YEAR LONG program, learn more HERE. 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 community!
AJ