0-12 Weeks
It may be frustrating not being able to do so much as you recover from the birth process, however, if you do feel strong enough there are gentle exercises you can do as soon as you wish.
It is important that you begin slowly and take no more than 5 minutes at a time. Over stretching can cause problems and if you suddenly start trying to do sit ups you risk damaging your stomach muscles so please, please, take it slowly and you will be back in shape in good time!
Below are some gentle stretches you can do when you feel ready, adapt these depending on your recovery, starting from the beginning, even if you do not begin until 6 weeks after the birth or later.
As soon as you feel ready:
REVERSE BREATHING: Lie on your back with knees bent, feet on the floor. Inhale as normal. As you exhale, begin to tighten the tummy muscles (at first you might not feel much but you are still working, don’t overdo it). Think about pulling the tummy down. Inhale again as normal and repeat a couple of times. You might like to have your baby lying on your chest as you take this exercise, they will enjoy the peacefulness of you slow breathing.
LEG STRETCH: Still on your back with knees in the same position, extend one leg straight out along the floor (or bed). Slightly push the foot away from you and in again. Repeat a few times on each leg.
ARM STRETCH: Lying on your back still, maybe with your baby propped up on your knees holding him or her with one hand, lift the other arm above the head and reach up. Repeat a few times and change sides.
LEG LIFT: On hands and knees with your hands directly under your shoulders and knees under the hips, extend one leg out behind you and hold for a few seconds. Repeat a few times then change leg and repeat. Your baby can be lying under you and you can still coo and be close.
After your body is strong enough to do the above comfortably:
REVERSE BREATHING: As above but now bring the knees in towards the body. As you inhale, pull the knees towards your chest and as you exhale move the knees gently away from you (not too far at first). Repeat a few times, keeping your whole back on the floor at all times.
ARM & LEG STRETCH: Combine the arm and leg stretch, and extend the whole of one side of the body, foot pushing away and arm pulling up. Repeat and change sides.
LEG LIFT: As above but this time you can try and lift the opposite arm off the floor, just a little at first and as your strength and balance improves you can extend the arm right out infront of you. Hold for a few seconds and repeat on the other side. Repeat a few times.
CHILD’S POSE: Kneeling, sitting on your feet, open your knees but keep your feet close and bend the body forwards, resting down into the gap made by your knees. You can either rest your arms infront of you (relieves breast discomfort) or have the hands, palm up, near the feet. Rest the head and focus on your breathing. This is a relaxing pose.
CAT & COW: On your hands and knees, knees under hips, hands under shoulders, arch the middle of the back upwards, drop the head and look towards the legs, tilt the pelvis. Take a few breaths here. Moving into cow, lift the head and look forwards, drop the tum and lift the tailbone. Stay here a few breaths and repeat.
I WILL SOON BE ADDING SOME BASIC ASANAS (YOGA POSITIONS) YOU CAN START FROM 6 WEEKS IF YOU FEEL READY. IF YOU HAVE HAD A C-SECTION OR BIRTH COMPLICATIONS, PLEASE CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM.
