MODULE 6

Healthy Activity

English

Exercices to do During the First Week Back Home

EXERCISES TO DO DURING THE FIRST WEEK BACK HOME
Type of Exercise Exercise Description

Warm-up
  • Do the parts of the prenatal warm-up that do not cause you any pain.
Strengthening Exercises
  • Pelvic Tilts
  • Pelvic Floor Exercises
  • Pelvic Rock
  • Curl-ups (except if you have had a Cesarean birth)
  • Diagonal curl-ups (except if you have had a Cesarean birth)

Relaxation
  • Lie on your back with your knees bent. Relax your arms at your sides.
  • Straighten one leg pressing your knee into the floor and pointing your toes toward your head.
  • Press your lower back into the floor and pull your shoulder blades together.
  • Tuck in your chin and push your head into the floor.
  • Strech your arms down.
  • Hold this position for a count of 10.
  • Relax slowly and completely. Breathe slowly and deeply.
  • Repeat the exercise using your other leg.
English

Side-Lying Leg Lifts

Side-Lying Leg Lifts

  • Tighten your abdomen and buttocks.
  • Kepping your knee straight and your foot bent, raise and lower your upper leg a few times.
  • Lower your leg one last time and relax.
  • Roll onto your other side and repeat the exercise with your other leg.
English

4. Pelvic Rock

This exercise helps to relieve lower back pain. This is how the pelvic rock exercise is done.

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