1. Start in a flat back position on all fours (middle pic)
2. On the next out breath draw your naval towards your spine so the back gently raises and your head and neck drop forwards (left)
3. Breathe out and arch your back the other way (right pic). If you have any back pain leave this bit out
Repeat 5-10 times
NB If this makes you dizzy stop!
1. Stand facing a chair, stretch your arms up and bend forward from the hips keeping a flat back to grasp the chair (right pic).
2. If its comfortable continue the stretch towards the floor. Bend your knees if you need to (left & middle pics)
3. Breathe in and on the out breath roll up vertebra by vertebra until you are standing straight.
Breathe and repeat
Relieving stretches:
1. Arm & rib stretch (left pic)
2. Spinal twist
This is a good stretch for spine, ribs, buttocks and legs but don't overdo it! Perform in both directions.
3. Low back & rib stretch (right pic).
If you are able to kneel on the floor this is a good position to hold to take the weight of the baby off the spine and stretch your sides.
NB if you feel dizzy don't do this!
1. Stand about 8 inches away from a wall, feet slightly apart, and spine against the wall.
2. Drop your chin to your chest and slowly bend forward letting your arms hang forwards. Imagine peeling your vertebra off the wall one by one. Dont bend too far forward - your bottom should limit the movement!
3. Slowly curl back up and repeat.
Arm stretches (right)
