EXERCISES

Prenatal exercises to relieve discomfort and prepare for labor
Postpartum body realignment

Prenatal Exercises to Relieve Discomfort and Prepare for Labor

Protect Yourself
Do Not Over-Reach Your Abilities
You Are Responsible For Your Body

1. SPINAL C-CURVE

begin seated, with spine vertical
exhale and gently roll onto tailbone, curving spine into the shape of the letter C (as shown above)
inhale and return to vertical

2. DEEPLY FOLDED POSITION

begin on hands and knees, with knees wide apart
pull tailbone back and down over feet, bending hips and knees (as shown above)
relax spine by dropping head forward
relax the arms
not advised if you have bad knees

3. SQUATTING

begin seated on the floor
bring one knee toward the armpit and place one foot flat on the floor
lean forward onto both hands and bring other foot on the floor
not advised if you have bad knees

4. SIDE-LYING REST POSITION

rest in this position 20-30 minutes every day
this position maximizes blood flow
it allows you and the baby to recover from the stresses of daily life

5. KEGELS (THE INVISIBLE EXERCISES)

WAVE KEGELSsqueeze the muscles surrounding the anus, then those around the vagina and urethra; continue squeezing and lifting for 10 seconds; then slowly release; breath; repeat 3 times

ELEVATOR KEGELSpull pelvic floor up inside; continue lifting and tightening for 10 seconds; slowly release; breath; repeat 3 times

Postpartum Body Realignment

1. CONSTRUCTIVE REST POSITION

in this position, the pull of gravity assists in relaxation of muscles
it allows bones to reallign in a non-pregnant posture

2. WHEN YOU'RE NURSING

WHEN SEATED place pillows under the baby to bring her/him to the breast; this way your shoulders do not have the strain of the baby's weight and hour hands are free to interact with the baby

LYING ON YOUR SIDE bring the baby to the breast

AFTER VIGOROUS EXERCISE your milk may contain lactic acid, which some babies object to, so express milk before you exercise to give to the baby afterwards

For more information, send e-mail to:
Ann Cowlin / ann.cowlin@yale.edu

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Dancing Thru Pregnancy, Inc. / Box 3083 Stony Creek, CT 06405 / 1-800-442-9034