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These exercises may help to realign your body after birth. Remember:

Protect Yourself

Do Not Overreach Your Abilities

You are Responsible for Your Body

[Safety Tips & Guidelines]

[Constructive Rest Position] [While you are Nursing] [Total Body Stretch]

[Excellent Exercises]

	Constructive Rest Position
		Directions: Lie on your back with your knees bent and feet on the floor a comfortable distance from your buttocks If needed, place a pillow under the back of your head Fold arms over your chest, or rest hands on the abdomen Rest and breath slowly, letting the back of your torso melt into the floor In this position, the pull of gravity assists in relaxation of muscles and allows bones to realign in a non-pregnant posture. Rest here 10 to 20 minutes, while baby sleeps.

	While You Are 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 your 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

	Total Body Stretch
		Directions: Stand with feet together, then stretch one foot back Press back heel into the ground, bend front knee and lean forward slightly Put palms of hands together and stretch them forward Lengthen the line from the finger tips to the back heel Breath in and out 3 times, then slowly return to upright and do the other side

	Other Excellent Exercises in the Postpartum Period
		Kegels Strength & Stretch Aerobic Exercises C-Curves® or Hiss/Compress Exercises (photos below) Following birth, the C-curve exercise is critical for deep abdominal strength and low back support. Be sure you can maintain the compressing or pulling in action before beginning actions that stress the abdomen, such as curl-ups. Also, check for diastasis recti, or separation of the rectus abdominal muscles. Seek the assistance of a qualified pre/postnatal instructor. Consult Find A Class.

Dancing Thru Pregnancy
P.O. Box 3083
Stony Creek, CT 06405
1-800-442-9034
director@dancingthrupregnancy.com
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