PRE NATAL EXERCISES & POST NATAL EXERCISES
Start each exercise with 10-15 counts.
Start seated on bed with both legs extending out & away from your body or on a chair with both foot flat on the floor.
With your back straight, point your toes forward & away from you as far as you can without straining or overstretching.
Hold for five seconds before bending your foot back.
Lie down straight with your knees flexed, keeping a small cushion in between or in Side lying position, try to tighten your pelvic floor muscles as if to stop urination in midstream.
Hold it for 5 seconds & then release slowly.
Do 20 counts of 5 - second holds 5 times a day.
Lying down straight in bed, place a rolled towel below the knee.
Pressing the towel, contract the knee muscles for 5 seconds and then release.
Place a rolled towel on your lower back while sleeping flat on bed with both your knees flexed.
Try to contract your lower back muscles by lifting your hips off the bed and then relax.
Lie down flat on bed. Interlock fingers of your both hands & place them below your neck. Bend knees, keeping the soles of the feet on bed.
Slowly rotate your pelvis left to right till you feel a uniform twisting stretch on the entire spine.
Repeat it slowly on other side while keeping your breathing pattern normal.
Stand against a wall with your feet hip width apart & your knees slightly bent.
Pull your tummy in towards your spine so that your back flattens against the wall.
Release gently & relax.
Lie down flat on bed. Bend your knees & bring the soles of the feet together, keeping the heels as close knees towards the bed until you feel a slight stretch on your inner and outer thighs. Relax gently while breathing normally.
Stand against the wall with your feet shoulder width apart.
Slowly slide down & stay for 3-5 seconds & than slide up while breathing normally.
In standing position, keeping your legs wide apart, step forward with 1 leg and lower your body to 90 degrees at both knees & return back to starting position. Repeat by alternating lunge with opposite leg.
In sitting position, placing your Lt Hand on your Rt knee, gently turn your upper body & look over your Rt shoulder until you feel a uniform stretch in your spine.
Return to centre breathing normally.
Start with brisk walking for 10 - 15 mins at least 4 - 5 days in a week.
Keep a water bottle handy.
Start seated on bed with both legs extending out & away from your body or on a chair with both foot flat on the floor.
With your back straight, point your toes forward & away from you as far as you can without straining or overstretching.
Hold for five seconds before bending your foot back.
Lie down straight with your knees flexed, keeping a small cushion in between or in Side lying position, try to tighten your pelvic floor muscles as if to stop urination in midstream.
Hold it for 5 seconds & then release slowly.
Do 20counts of 5-second holds 5 times a day.
Lie on your back with your knees bent, feet hip-width apart & tummy drawn in.
Bend your left knee & gently slide your foot backwards towards your hips.
Slowly extend your leg again.
Repeat slowly with the other leg.
Lie down flat on bed, keep your knees flexed, arms by your side, pressing your heels on the bed, gently lift your lower back & relax.
Lie down flat on bed. Pull 1 knee up to your chest to feel a uniform stretch in your lower back & buttocks for 5 secs & than relax.
Repeat the same with the other leg. Can also be done by bending both your knees together.
Lie on your bed with your knees bent.
Breathe in slowly and deeply through your nose & slowly exhale by opening your mouth. Can also be done in sitting position.
Lie down with your tummy on bed, push up gently with your arms lifting your upper body till you feel a stretch on your entire spine.
Keep your hips in contact with your bed.
Sitting on bed with your legs extended, & back supported, keep 2 pillows on your thighs so that the child is at your breast height.
Avoid bending from your upper back.
