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.
Last update: 2014-02-27