Extensions are so great to counterbalance the forward bent position you find yourselves in for most of the postpartum time. As a result, you might feel tight in your chest as the chest muscles shorten, shoulders starting to roll forward into a slouch building tension into your neck and shoulder blade area.

This week, you will find a proper 20-minute session focussing on:
- extensions of the spine
- opening up that chest of yours
- learning to activate the core in prone position
- building strength & stability in the whole back and shoulder blades
- finding mobility in the shoulders
- stabilising the hips
- connecting to the inner thighs & pelvic floor

TIP! For extensions, the whole trick in performing them well lies in deep core connection while aiming to place that breast bone higher on the mat on the way down. 



Find ideas for progressions in the 2nd half of the video where I incorporated light hand weights into most of the exercises for more challenge, and a resistance band for the legs.

TIP! You do not necessarily have to invest into hand weights to do the progressions. Simply use things you might have at home - 0.5 l water bottles filled with water or canned goods for the weights & sturdier pantyhose for resistance if you wish.


Relevant time stamps:
1:09 extensions start with Diamond Press
04:31 start incorporating arms for more challenge
07:15 shoulder mobility in extensions
10:45 Starfish for hip stability
13:42 good tip!
18:46 Big Squeeze for pelvic floor & inner thigh connection
21:57 PROGRESSIONS