15 Minute Pelvic Relaxation + Mobility Workout

Feeling tight through your hips, back, or pelvic floor? Sometimes the goal is not more strengthening—but rather improving how well the pelvis and pelvic floor can move, shift, and change positions. In this 15 minute pelvic floor relaxation and pelvic mobility workout, we use a foam roller and movement-based mobility exercises to release common areas of tension and improve pelvic movement patterns that support pelvic floor health and function. We are naturally asymmetrical, and the goal is not perfect posture. Instead, we want to improve how well we can adapt, move, and access different positions, because pelvic mobility plays a HUGE role in pelvic floor function and long-term movement health. Check out our fitness programs and birth education courses here!: https://mamastefit.com/fitness-programs/ 00:00 Welcome and Overview 00:20 Supine with Hips Elevated 01:40 Supine Hip Flexor Release 03:49 All Fours Hip Shift 05:00 Lateral Hip Shift 08:31 Foam Roller Hip Shifts Right Side 09:40 Foam Roller Step Overs Right Side 10:40 Hip Airplanes Right Side 11:40 Foam Roller Hip Shifts Left Side 13:00 Foam Roller Step Overs Left Side 14:00 Hip Airplanes Right Side 15:01 Wrap Up and Programs ———— 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH Your go-to guide for prenatal fitness, birth prep, and postpartum recovery. 👇 Start Preparing for Birth Today 📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepa... 📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepa... Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase. 💻 Explore Our Online Programs: Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education: 🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs 🎓 Childbirth + Postpartum Education Courses → https://mamastefit.com 🤱 Just Had a Baby? 📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core Start reconnecting with your core and feeling strong again—safely and confidently. ——— 📲 Follow Us on Instagram for Daily Tips + BTS   / mamastefit   ——— ✨ Shop Our Favorites: ⚡️ Electrolytes we love → https://drinklmnt.com/mamaste 🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne 👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500 —— 🎉 Grab Your Copy of Training for Two → https://amzn.to/3VOTdwH Your go-to guide for prenatal fitness, birth prep, and postpartum recovery. 👇 Start Preparing for Birth Today 📥 Download our free Birth Prep Circuit Guide → https://mamastefit.com/freebies/prepa... 📥 Grab our free Pelvic Floor Prep Guide → https://mamastefit.com/freebies/prepa... Learn how to relax and lengthen your pelvic floor to support a smoother labor and pushing phase. 💻 Explore Our Online Programs: Whether you're pregnant or postpartum—we’ve got you covered with expert-led fitness and education: 🏋🏻‍♀️ Prenatal & Postpartum Fitness Programs 🎓 Childbirth + Postpartum Education Courses → https://mamastefit.com 🤱 Just Had a Baby? 📥 Grab our free Postpartum Core Workouts → https://mamastefit.kit.com/core Start reconnecting with your core and feeling strong again—safely and confidently. ——— 📲 Follow Us on Instagram for Daily Tips + BTS   / mamastefit   ——— ✨ Shop Our Favorites: ⚡️ Electrolytes we love → https://drinklmnt.com/mamaste 🌿 Supplements we trust – 20% off with code MAMASTEFIT → https://thisisneeded.com/ginaandroxanne 👖 Maternity clothing we actually wear – 10% off with code MAMASTEFIT → https://rstr.co/lovesteady/3500