Скачать или смотреть Postpartum Exercise Routine You Can Start NOW | Pelvic Floor Safe Beginner Workout

00:00 Welcome
01:15 How to breathe postpartum, connect to your core & pelvic floor
02:42 Pelvic tilts
04:35 Bent-knee march
06:22 Glute bridge
07:59 Clamshell
12:10 Sit-to-stand or mini squat
14:22 Standing march / single leg table top
15:45 Pelvic rest, cool down & final notes

Welcome moms! 👋 I’m Dr. Julia Connor, Pelvic Health Physical Therapist, and this is the perfect safe, gentle early postpartum workout to help you reconnect with your core, breathe properly, and begin strengthening without increasing pressure on the pelvic floor.

This routine is ideal for women 6–8 weeks postpartum, or anyone needing a slow, foundational return-to-exercise plan.

⭐ What’s Included in This Workout:
• Crook Lying Breathing
• Supine Pelvic Tilts
• Bent-Knee March
• Glute Bridge
• Side-Lying Clamshell
• Sit-to-Stand (Chair Squat)
• Standing March in Place
• Pelvic Rest Supine Breathing (legs elevated)

These movements support:
✔️ Core activation without strain
✔️ Pelvic floor recovery
✔️ Better posture + breathing mechanics
✔️ Gentle progression back into movement

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⚠️ Important

Always get clearance from your OB/midwife before starting postpartum exercise. This video is for education only and not medical advice.

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💗 Want more personalized help?

I provide in-home pelvic floor PT in the Lake Nona / Orlando area + virtual coaching for pregnancy & postpartum.

👉 Website: connectpelvictherapy.com
👉 Instagram: @connectphysicaltherapy





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