In Week 5, we focused on building strength and endurance to support functional, everyday movement. We began with a full-body mobility warm-up to create space and prepare the body for movement.

From there, we gradually built abdominal endurance and trunk stability before applying that connection to side stepping, hip hinging, lunging, squatting, and performing chops and lifts.

Throughout the class, we explored how the abdominals, pelvic floor, breath, hips, and trunk can work together to provide support as we move in different directions.

The goal is not to push harder. Rather, this practice offers an opportunity to gradually rebuild endurance, coordination, strength, and trust in the way your body moves now in an intentional and embodied way. Move at a pace that feels supportive, pause whenever needed, and modify any movement for your body.

For class, you will need: a block, 2 - 8 pound weights, a long resistance band (light to medium resistance), circular resistance band (light to medium resistance), and a set of 2 pound wrist weights. Of course these are optional, listen to your body and what it may need for today!

Disclaimer

This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.

By signing up and participating, you agree to the Terms of Service, Policies, Disclaimer, Privacy Policy, and Participant Waiver & Release. You can review all documents using the link here.

This class builds upon our connection to the deep core (including the pelvic floor) and explores how the transverse abdominis (TrA) can support movement, stability, and pressure management throughout the trunk.

We begin in a supported supine position with straight leg raises and progressive TrA strengthening using resistance. We then bring this connection into hands-and-knees through dead bug variations, bird dogs, and exercises that challenge coordination between the arms, legs, breath, and core.

In half kneeling, we build TrA endurance while exploring anti-rotation stability and resisted trunk rotation - helping the body respond to movement and forces in multiple directions, similar to everyday life activities! We also connect the adductors, pelvic floor, and deep core through side-lying strengthening before finishing with a gentle prone release to create space and relief through the lumbar spine.

Throughout class, you are invited to notice how your center supports you - not through gripping constantly, but through adaptable strength, breath, and connection. 

Optional props for this practice include: Light-to-medium long resistance band, Light-to-medium circular resistance band, and 1 - 8- or 10-pound weights. As always, props are optional. Please use what you have available and choose the variations that feel most supportive for your body today!

Disclaimer

This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.

By signing up and participating, you agree to the Terms of Service, Policies, Disclaimer, Privacy Policy, and Participant Waiver & Release. You can review all documents using the link here.

In this class, we explore upper-body mobility, thoracic flexion and extension, and shoulder movement while building support through the lower body, deep core, and pelvic floor. 

The practice includes gluteal isometrics paired with thoracic mobility, hip-hinge isometrics with scapular retraction, hip internal and external rotation, and exploratory shoulder movements. We then transition to the floor for a dynamic prone pectoral stretch, followed by deep-core stability, mid-back control, and upper-back strengthening. We finish with a much-needed mid-back release, leaving your chest feeling more open, spacious, and free!

 Optional props: Blanket, chair, access to a wall, bolster, 2–1 lb wrist weights, and 2- 8 lb weights.

This class is designed to help you create more space, mobility, strength, and connection throughout the shoulders, chest, upper back, hips, and core.

Disclaimer

This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.

By signing up and participating, you agree to the Terms of Service, Policies, Disclaimer, Privacy Policy, and Participant Waiver & Release. You can review all documents using the link here.

This class begins with grounding and awareness as we connect with the diaphragm, pelvic floor, and deep core. We then apply the breath to support from the inside out in an intentional way through a strengthening series that targets all hip musculature. We finish with creating our own energy from our musculoskeletal system through functional squatting and hip hinging to feel and notice how the breath supports everyday movements.

This class is designed to support postpartum moms in applying breath, core, pelvic floor awareness through strengthening hips and pelvis in an intentional and grounded way. 

Disclaimer

This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.

By signing up and participating, you agree to the Terms of Service, Policies, Disclaimer, Privacy Policy, and Participant Waiver & Release. You can review all documents using the link here.

Welcome to Week 1 of The Roots of Motherhood: A Postpartum Series — Notice This class is an invitation to land in your body and begin noticing what is present with curiosity. Together, we ground through a short meditation, learn and apply diaphragmatic breathing, rib cage awareness, pelvic floor connection, and gentle transverse abdominis activation. 

From there, we begin to bring that awareness into movement — activating the hamstrings, serratus anterior muscles, hip adductors, and deep core on the mat, then transitioning into supported squatting and functional movement patterns. We end with a wiggle to reconnect with ease, play, and sensation in the body!

This class is designed to support postpartum moms in reconnecting with breath, core, pelvic floor awareness, strength, and everyday movement in a grounded and accessible way. 

Disclaimer

This series is for general movement and educational purposes only and is not physical therapy, medical advice, diagnosis, individualized evaluation, or individualized treatment. The After-Movement Chat is intended for general education and reflection only, not individualized medical advice, diagnosis, evaluation, or treatment. Participants are encouraged to listen to their body and consult their healthcare provider or pelvic health physical therapist with individual concerns.

By signing up and participating, you agree to the Terms of Service, Policies, Disclaimer, Privacy Policy, and Participant Waiver & Release. You can review all documents using the link here.