3 Easy Stretching Exercises to Do After Pregnancy

by Anita Yee
FITNESS  |  August 09, 2017
  • New mums, before you start a fitness routine...
    1 / 7 New mums, before you start a fitness routine...

    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.

    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.

    To shed more weight, add some cardio exercises like swimming or jogging to your routine.

    (Workout photos: Young Parents; above 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 instructor. Exercise 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.

    (Also read: Where to Go For Stretch Classes in Singapore)

    This article first appeared on www.youngparents.com.sg.

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