GOOD FOR
Spine and Upper Back Strength • Pelvic Floor Strength • Abdominal Strength • Psoas Strength

EQUIPMENT
22cm diameter Domyos ball or a rolled up towel

1. CAT & CAMEL STRETCH

This exercise not only stretches the entire spine but is a great warm up for the rest of your body, so ensure you always start with this one. 

2. PELVIC HOLD

Mind muscle coordination is the key to get this exercise right and if done properly helps reduce chances of incontinence. So listen to the cues and carefully try to put your mind to the movement.

Holding, feeding, nursing... just about anything you do for your baby strains the upper back. The next set of 3 exercises will help you relax and strengthen the muscles in the neck, back and shoulders.

3. NECK RETRACTION

Helps realign the spinal cord but do ensure your alignment is correct while performing it.

4. SHOULDER ACTIVATION

This exercise has an extremely small range but again remember to think about the muscle you are trying to activate.

5. UPPER PSOAS STRETCH

Last but not the least, my absolutely favourite movement. Do get into the correct position (in case your lower back hurts you need to slide the ball slightly higher) and feel the relaxation. 

Raina Gagrat is a Mumbai-based Personal Trainer specialising in Pre and Post Natal Care. @rainagagrat