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Get Your Body Back
A Guide to Exercising After Baby
By Teri Brown
1. Standing feet shoulder width apart, hold the diaper (which adds resistance) in front of your hips with your arms down straight. Inhale. Take arms up to shoulder level (keep adding resistance), then bring them overhead with shoulders dropped. Inhale. Lift higher and exhale, stretching to the side. Inhale in place and then exhale to come up to center. Other side. Benefits: works arms, shoulders and stretches torso. 2. Stand as above, but hold diaper behind your back and lift your hands away from your bottom. Benefits: stretches chest, arms. 3. Stand as above, but drop chin to chest and place diaper around the back of the head, adding gentle resistance to stretch the neck. Benefits: stretches back of neck and shoulders, releases stress. 4. Sitting (with baby between legs) stretched in a V, wrap diaper around right ball of foot, then bend at the hips to stretch forward. Pull your navel back to your spine. A flexed foot will work calf muscles. Other side. Benefits: stretches back of legs, ab strengthening, bonding with baby.
Practice your posture. After carrying a "front load" for 9 months, it's time to realign your spine. In the car, while you are feeding your baby or standing in line at the grocery store, imagine a string pulling you like a puppet, lengthening and realigning your spine.
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