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Postpartum Exercises

1. Knee Rolls: Lie on your back with your knees bent, feet flat, and arms extended to the side, roll knees slowly to one side, keeping shoulders flat. Return to original position and then roll to opposite side.
2. Pelvic Rocking: Lying on your back with arms at sides, knees bent, and feet flat, tighten the abdomen and buttocks and attempt to flatten back on floor. Hold for a count of 10, then arch the back, causing your pelvis to “rock
3. Abdominal tightening: This involves lying on your back, knees bent, and feet flat, slowly raise head toward knees. Arms should extend along either side of legs. Return slowly to original position.
4. Abdominal breathing: Lie on your back, inhale deeply using the abdominal muscles. The abdomen should expand. Then exhale slowly through pursed lips,tightening the abdominal muscles.
5. Buttocks lifting: Lie on your back, arms at sides, knees bent, and feet flat, slowly raise buttocks and arch the back. Return slowly to the starting position.
6. Knee to abdomen: Lie on your back, arms at sides, bend one knee and thigh until foot touches buttocks. Straighten leg and lower it slowly. Repeat with other leg.