3 stretching exercises you should do after pregnancy

By Anita Yee   — August 23, 2016
  • New mums: before you start a fitness routine
    1 / 7 New mums: before you start a fitness routine

    Before you start:

    Consult your gynaecologist or physiotherapist before you begin on these exercises, especially if you had a C-section or any complication during your delivery.

    You can start doing simple exercises two months after delivery, says Aparna

    Do these exercises twice a day three times a week. These will tone you up and help you get back to your pre-baby fitness routine.

    But note that they won’t help you shed all your pregnancy weight, says Aparna. For that, you have to add cardio exercises. 

    (Workout photos: Young Parents; baby photo: 123RF.com) 

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  • Inverted V calf stretch: Step 1
    2 / 7 Inverted V calf stretch: Step 1

    This trains your flexibility in your calves, the back of your thighs and your lower back, and also strengthens your pelvic floor and arms.

    First, stand on tiptoe in the inverted V position, keeping your back and legs straight.

     

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  • Inverted V calf stretch: Step 2
    3 / 7 Inverted V calf stretch: Step 2

    Bend your left knee and stretch your right heel to the floor.

    Do 5 repetitions and switch legs. 

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  • Inner thigh stretch: Step 1
    4 / 7 Inner thigh stretch: Step 1

    This exercise stretches your perineum and groin. 

    Sit in position as shown.

     

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  • Inner thigh stretch: Step 2
    5 / 7 Inner thigh stretch: Step 2

    Keeping your back straight, pull your chest towards your ankles and push your knees open.

    Make sure your elbows are rested on your knees and your hands are holding your ankles.

    Do 5 repetitions.

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  • Kneeling quads stretch: Step 1
    6 / 7 Kneeling quads stretch: Step 1

    You can involve your baby in this workout if he has good head control, says Aparna Shah, a physiotherapist and Pilates instructorExercise at a time when he’s least cranky, and do them before his feed.

    If you find it difficult to work out with Baby, you can either go without him or substitute with a 500ml bottle or a watermelon.

    Now get into position as shown, keeping your back straight.

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  • Kneeling quads stretch: Step 2
    7 / 7 Kneeling quads stretch: Step 2

    Lean forward. This stretches your hips and the front of your thighs.

    Do 5 repetitions and switch legs.

     

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