The Postpartum Sex Guide | Dallas Pelvic Health

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The Gap by VESSEL

Welcome to The Gap by VESSEL

Welcome (0:42)
Philosophy of Rest (2:13)
How to Use This Guide (1:37)
Prevention is Key (4:29)

Days 1-3

The Muscle Pumps (2:16)

Days 4-7

Glottis Stretch (1:25)
Mommy Shark (0:50)
Closing the Pelvis (3:29)

Week 2

Rib Breath Expansion (1:06)
Angel Wings (0:57)
Connected Breath Work (1:09)
BONUS TIP
BONUS RIB MOBILIZATION (1:50)

Week 3

Low Ab Engagement with Band (3:31)
Dynamic Spine with Abs (1:24)
Dynamic Hip Mobility (0:44)
Hip Socket Support (1:59)
BONUS: AB MOBILIZATION (2:53)

Week 4

Glute Wake Up Call (2:00)
Not Your Grandma's Clamshell (0:59)
Bridge with Block and Hip Internal Rotation (1:39)
Sciatic Nerve Glide (1:17)
BONUS: NEUROLOGIC SQUAT (1:42)
BONUS: RIB FLARE/THRUST CORRECTION (2:36)

Week 5

Elevated Bridge with Band Pull Apart (1:56)
Side Step With Weight (or baby) Hold (1:45)
Kneeling Ab With Ball (0:55)
Ab March with Band (1:16)

Week 6

Micro Split Lunge with Band (1:42)
Wall Plank Hip Abduction (1:00)
Single Leg Bridge Deficit (0:39)

40 Day Wrap Up

Final message and Last Tips (4:14)

BONUS

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