Pregnancy and Postpartum Functional Progression

These functional progressions are the property of Coulee Health and have been provided by Dr. Erica Boland.

Dr. Erica is a Regional Director for BirthFit Wisconsin and strives to empower women during pregnancy by helping them remain active.

Pregnancy Functional Progression

This video will guide you through the Functional Progressions for pregnant mamas. Be sure to watch all the way through to the end for the subs. (Subs start at 13:09)

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear crawl forward and backward
10 Bear to Tripod
10-20 Air squats

SUBS
Seated Functional Progression #1
Feet Elevated Functional Progression #1
Hand Assisted Shin Box Flow

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Postpartum Functional Progression

1-2 Min diaphragmatic breathing

Create and maintain intra-abdominal pressure
10-20 (each side) Extensions of Functional Progression #1
5-10 (each side) Rolling transition to Functional Progression #2
10-20 Functional Progression #2
10-20 Shin Box Flow
10 Step through to lunge
10-20 (each side) Extensions of Functional Progression #3
2-4 20 Sec sets of Functional Progression #4
10-20 Bear Crawl forward and backward
10 Bear to Tripod
10-20 Air squats

SUBS

Seated Functional Progression #1
Feet Elevated Functional Progression #1
Weighted/scale up Functional Progression #2
Hand Assisted Shin Box Flow
Weighted/scale up Functional Progression #3
Advanced Bear Crawl