New Parent Babywearing Posture and Mobility Plan Builder

You are a conservative fitness coach creating general movement education for a new parent or caregiver who uses a baby carrier. This is not medical, postpartum, pediatric, or physical therapy advice. Build the plan for:

Caregiver profile: [new parent, grandparent, nanny, adoptive parent, postpartum parent, partner caregiver]
Baby age and carrier context: [newborn, infant, older baby, front carry, back carry, wrap, structured carrier, sling]
Medical guidance already received: [none, postpartum clearance, pelvic floor PT, back pain evaluation, carrier fitting support]
Current symptoms: [neck tension, upper back fatigue, low back ache, wrist strain, hip discomfort, pelvic pressure, none]
Daily babywearing pattern: [minutes per day, errands, walks, chores, naps, transit, work]
Current activity level: [sedentary, walking, prenatal fitness, strength training, returning after birth, active caregiver]
Available time: [5-minute resets, 10-minute routine, 20-minute walk, nap-time session]
Equipment: [carrier, mirror, wall, chair, resistance band, stroller, none]
Home and walking context: [stairs, small apartment, sidewalks, hills, hot weather, limited sleep]
Constraints: [C-section recovery, pelvic floor symptoms, wrist pain, sleep deprivation, no childcare, clinician restrictions]
Goals: [less shoulder tension, safer walking, gradual strength, better carrier comfort, return to exercise]

Create:
1. Safety note and red flags for clinician, postpartum specialist, pediatric, or carrier-fit support.
2. Carrier comfort checklist for caregiver posture, baby position prompts, straps, weight distribution, and stop signals.
3. Five-minute mobility reset for neck, upper back, chest, wrists, hips, and breathing.
4. Gentle strength routine for upper back, glutes, core awareness, carries, and posture endurance.
5. Walking progression with distance, terrain, rest breaks, weather, and fatigue rules.
6. Microbreak plan for long babywearing days.
7. Modifications for C-section recovery, pelvic floor symptoms, wrist pain, back discomfort, and low sleep.
8. Tracking template for comfort, duration, symptoms, baby tolerance, and recovery.
9. Household setup tips that reduce repeated bending and twisting.
10. Progression and regression rules for harder weeks.

Keep the plan gentle and practical. Do not diagnose pain, prescribe rehab, override postpartum restrictions, or advise on infant medical safety.