Abdominal separation
Abdominal exercises
Trunk exercises
Middle and upper back stretches
Exercising with your baby
If you stay in the hospital after the birth, you will most probably receive a visit from the hospital's
physiotherapist. They will usually provide you with written and verbal information about specific postnatal exercises. Many hospitals will also provide classes that you can attend while staying in the hospital, or ones you can come back to the hospital to do, after you go home. There are also generally classes run by various qualified professionals in private venues in your local community. Ask your caregiver, hospital or community health centre about what is available in your area.
Some postnatal exercise classes will now include movements that your baby can participate in with you (if you both enjoy this). Some classes will provide facilities for your baby to be cared for, while you exercise. You may want to look into postnatal yoga (particularly if you did yoga during your pregnancy). Be aware that swimming (and therefore aqua aerobics) should be delayed until you stop bleeding (about 3 to 6 weeks after the birth).
Specific postnatal exercises are fairly important. They involve toning and re-strengthening weakened abdominal, lower and upper back muscles and pelvic floor muscles. Some exercises are recommended during the first 6 weeks, while others are not recommended until at least 6 weeks after the birth. Postnatal exercises are aimed at: