4 Simple Post Pregnancy Exercises

Having a baby changes your body!  Abdominal muscles stretch!  Back muscles tighten!  The pelvic floor weakens under the weight of the baby!  Here are 4 simple post pregnancy exercises to improve strength, stability and coordination.

Level 1:  Mini Bridge

  1. Lie on your back with your knees bent.
  2. Raise your hips slightly off the floor for 5 seconds.
  3. Lower your hips back to the floor.
  4. Repeat as tolerated, GRADUALLY increasing to 10 reps several times a day.
  5. At that point, move on to Level 2.
Level 2:  Heel Slide

  1. Lie on your back with your knees bent.
  2. Keeping your tummy tight, slide one heel out along the floor.
  3. Bring that heel back to the bent knee position.
  4. Repeat with the other heel.
  5. Repeat as tolerated, GRADUALLY increasing to 20 reps a day.
  6. At that point, move on to Level 3.
Level 3:  Leg Extensions

  1. Lie on the floor with your knees bent.
  2. Raise one foot up, keeping knees bent and tummy tight.
  3. Straighten out your leg.
  4. Bend your knee again.
  5. Bring your foot back down to the floor.
  6. Repeat with the other foot.
  7. Repeat as tolerated, GRADUALLY increasing to 20 reps a day.
  8. At that point, move on to level 4.
Level 4:  Toe Taps

  1. Lie on the floor with your knees bent.
  2. Raise one foot up, keeping knees bent and tummy tight.
  3. Tap the floor twice with that foot.
  4. Bring your foot back down to the floor.
  5. Repeat with the other foot.
  6. Repeat as tolerated, GRADUALLY increasing to 10 reps per day.

Having a baby brings many changes to you body.  You can be proactive in improving strength, stability and coordination.  These exercises are just the beginning of that process.

If you have any concerns about activity after pregnancy, ask your doctor.  If you need a more comprehensive therapy program to address your individual needs after that precious baby arrives, see a physical therapist at Body Balance Physical Therapy.

We want to help you Move More, Live More!

TWIN FALLS  208-736-9011      GOODING  208-934-9011

 

This blog is designed to provide general information on pertinent physical therapy topics. The statements made are provided for educational purposes only. They do not constitute medical advice nor do they necessarily reflect the views of Body Balance Physical Therapy or any of its therapists other than the author. This blog is not intended to create a therapist-client relationship between you and Body Balance Physical Therapy. If you have specific questions as to the application of these exercises to your medical condition, you should seek the advice of your physical therapist.