Quick mobility routine for birth prep!

Here’s a quick mobility routine that you can do to prep for birth! This can be found in video form on TikTok and YouTube if it’s easier for you to follow along. Let me know if you have any questions! You’re doing great :)

Note:
Take breaks as needed.
Don’t push into pain.
Always consult your physician before starting a new program.

Do 1-3 sets of 5-10 repetitions:

• Cat/cow in quadruped for thoracolumbar and lumbosacral mobility

• Sidebending in quadruped ("wag the tail”)

• Thoracic rotation (“thread the needle”)

• Rock back in quadruped with hips in internal rotation

• Cat/cow with hips in internal rotation

• Asymmetrical lateral hip shifts (put one knee on a towel, pillow, or foam pad)

• “Around the world” in quadruped

• Adductor rock backs

• Half-kneel rock alternating between hip flexor stretch and hamstring stretch

• Half-kneel wide rock forward