Here is a sample of some of the exercises that you can safely use during the postpartum period. There are more that you can do as well, but these should be familiar to you as they are from your pregnancy exercises. Slowly move them around and add new ones as you feel able to try them.

Once approved for exercise, you can also start focusing on increasing your heart rate and you don't have to worry as much about overheating as you did while you were pregnant.

Stretches

Try these stretches:

• Neck Stretch

  Stand with your feet shoulder-width apart. Let your shoulders be held up and back. The crown of your head should be pulling upward. Slowly let your chin drop to your chest and hold it there for five to ten seconds. Return your head to the neutral position.

  Slowly let your left ear rest on your left shoulder, again holding it for five to ten seconds. Repeat this with your right side. It is okay if you can't hold your head all the way down. Move until you feel the stretch, but without pain. Do this series three to five times.

• Chest Stretch

  Stand with your feet about shoulder-width apart, pelvis tucked in, and abdominals held tightly. Spread your arms to each side, at shoulder level (see FIGURE 6-3). Slowly curl your back forward, while bringing your arms forward as well. Allow your head to go forward slowly with this motion but try to keep the tension from your neck (see FIGURE 6-4).

  Fact

  Areas like your hips and ribs will have expanded to accommodate your uterus as it grew. These areas will likely continue to be slightly larger than prior to pregnancy, no matter how hard you work.

  As you return to a standing pose, spread your arms back to your side and feel the stretch in your chest. To ensure you feel this stretch, pull your shoulder blades together behind your back. Repeat this ten times.

Birth Ball Exercises

• Bridge on Ball

  While sitting on a birth ball (see FIGURE 6-7), slowly walk your feet in front of you until the ball is between your shoulder blades (see FIGURE 6-8). Keep your ankles in line with your knees and be careful not to extend your knees farther than your toes. Keep your feet as wide apart as needed to maintain your balance.

  When you achieve this balance, squeeze your abdominal muscles, gluteal muscles, and hamstrings as you breathe and hold the position for three to five breaths. Lower your hips after you've achieved that number of breaths, then assume the position again. Repeat it ten times.

• The Figure Eight

  Sitting upright on your ball, place your hands on your hips. Imagine what a figure eight looks like. Begin your figure eight, leading with the left hip, going to the right, and backward diagonally, still with your left hip. Then switch to lead with your right hip, up and back until your figure eight is completed.

Wall Exercises

• Wall Pushups

  Facing the wall, place your hands palm down on the wall; walk your feet backward, away from the wall (see FIGURE 5-1). Slowly bend your elbows, bringing your upper body closer to the wall (see FIGURE 5-2). Do about ten repetitions of the exercise. Remember to keep your spine in the proper alignment while doing this exercise.

• Posture Retraining

  Place your back against the wall; slowly walk your feet forward until they are 6 to 8 inches in front of you. Press your glutes, shoulder blades, and the back of your head into the wall (see FIGURE 5-3). Slowly raise your arms at a 90-degree angle, bent elbow to the wall, and press them to the wall as well. Slowly raise your arms, keeping them on the wall, above your head (see FIGURE 5-4).

Standing Exercises

• Knee Bends

  Stand with your feet slightly greater than shoulder-width apart. Begin by tilting your pelvis and begin to bend your knees. Keep your head remaining upright and don't move your feet on the floor. Return to your original pose. This is a slow motion. Do not jerk or bounce. Repeat this exercise for a total of ten repetitions.

• Knee Raises

  Stand with your feet slightly greater than shoulder-width apart, placing your hands on your hips or at your sides (see FIGURE 6-1). While maintaining your proper posture, lift your right knee until it is at about a 90-degree angle (see FIGURE 6-2). Slowly lower your leg. Repeat this exercise for a total of ten repetitions and then switch knees for another ten repetitions. For a variety, alternate each leg for a total of ten repetitions each leg.

Sitting/Kneeling Exercises

• Seated Row

  Sitting on the floor with a flex band wrapped around your feet at the middle of the band, hold one end of the band in each hand (see FIGURE 6-9). Your palms should be facing the floor. Pull the bands to your chest. Hold this for one count. Slowly release the tension in the band, returning to the original pose. Repeat this rowing motion ten times.

• Cat Balance

  While kneeling on the floor, pull in your abdominal muscles and breathe naturally. As you exhale extend your right leg and left arm. Think about extending each limb as far as you comfortably can. Hold this pose for three to five breaths. Repeat ten times on each side.

Lying Exercises

• Hip Abduction Lying

  Lie down on your back with your knees bent, feet flat on the floor, and your shoulders and hips firmly on the floor. Place your right ankle on your left knee. Bring your left knee toward your chest by grabbing your left thigh with your left hand (see FIGURE 5-11). Hold this for about five seconds. Repeat on the opposite side.

• Neck Roll-ups

  Lie on the floor on your back as flat as you can. Tilt your pelvis up, so that your spine is flat on the floor. Slowly begin to curl your body up from the chin to the neck, bringing your head with your chin. Pull up until your shoulder blades are off the floor (see FIGURE 5-10). Hold this pose for five to ten seconds. Repeat ten times.