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ALIGNED ROLL
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2
Turning sideways on your back with an aligned
spine is easier than shuffling your body to turn.
Lie on your back, either alone or holding your
baby across your chest, and bend your right knee.
Roll onto your right side, keeping your
body relaxed. Bend your left leg and roll
onto that side. Breathe more deeply as you
roll to and fro a few times.
If you are holding your baby on your chest,
let this be the first of many gentle rolls
This floor roll and twist eases
and stretches your lower back
and oblique abdominal muscles
ROLL & TWIST
Rolls are fun, empowering, and very useful to change
side without strain and move from a lying to an all-
fours position. They are also an embodied way of
addressing the conflicting emotions and restlessness
often associated with the hormonal changes that follow
childbirth. Use back stretches followed by rolls as a
sequence that you can repeat several times a day or
if you have difficulties getting back to sleep after night
feeds. Lie on your back with your knees bent. Cross
your arms loosely over your chest, lift your knees
slightly, and let yourself roll gently onto your right
side on the small of your back. Try to keep your knees
together. If you have had a cesarean section, keep your
knees apart and lift one knee at a time. If you are fit
and want to do more, extend your left arm along the
floor in a gentle twist. Breathe deeply, relax your
shoulders, and feel your upper back widening. Repeat
several times each side. If you find it difficult to keep
your legs and feet parallel as you roll to the floor, let
the knees move apart as you roll to the other side.
GENTLE BACK STRETCHES
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