After Pregnancy: Exercises

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back.
3. Hold for about 6 seconds while breathing smoothly, and then relax.
4. Repeat 8 to 12 times.

1. Lie on your back with your left knee straight. Your right knee should be bent.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back. Try to keep your belly muscles tight while you do the exercise.
3. Bend your left knee by sliding your heel across the floor and toward your buttock.
4. Slide your foot back to the starting position.
5. Repeat 8 to 12 times with each leg.

1. Lie on your back with one knee bent and the other leg straight.
2. Clasp your hands together under your bent knee and bring the knee to your chest. Keep the other leg on the floor. You can put a small pillow under your head and neck if it is more comfortable.
3. Keep your lower back pressed to the floor. Hold the stretch for at least 15 to 30 seconds.
4. Relax and lower the knee to the starting position.
5. Repeat 2 to 4 times with each leg.

If it hurts your back to keep your opposite leg straight as you stretch, bend that knee too and keep that foot flat on the floor.

1. Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
2. Keeping your chin level, turn your head to the right and hold for 15 to 30 seconds.
3. Turn your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times.

1. Stand or sit up straight, with your chin slightly tucked.
2. Keep your arms relaxed. All motion will be in your shoulders.
3. Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.
4. Then go the other direction. Press your shoulders down, then back, then up, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.

1. Kneel on the floor, and sit back on your ankles. If it bothers your knees when you sit back, you can place a pillow or folded blanket between your ankles and your bottom.
2. Lean forward, place your hands on the floor, and stretch your arms out in front of you. Rest your head between your arms.
3. Gently push your chest toward the floor, reaching as far in front of you as you can.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times.

1. Get on your hands and knees. Your shoulders should be directly above your wrists, and your hips should be above your knees. Your back should be flat, and your neck should extend straight out from your spine. Your gaze should be toward the floor below.
2. Relax your head and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
3. Then let your back curve down by pressing your stomach toward the floor. Lift your buttocks toward the ceiling. If it doesn't bother your neck, you can raise your head as you allow your back to sway. Hold this position for 15 to 30 seconds.
4. Go back and forth smoothly 2 to 4 times between the rounded back and swayed back positions.

If you have a neck problem or injury, keep your neck in the original position in line with your torso instead of moving it with your spine.

1. Lie flat on your back with your legs straight. If you feel discomfort in your back, place a small towel roll under your lower back.
2. Holding the back of your affected leg, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh.
3. Hold the stretch for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other leg.

1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
2. Put one leg about a step behind your other leg, with your toes pointing forward.
3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times for each leg.