Set Yourself Up

To begin:

• Find a comfortable space with a mat or soft surface.

• Move slowly, breathe deeply, and use a chair or wall for support if needed.

• C-section moms: Avoid pulling on the incision; use a pillow for comfort if lying down.

• If you have pelvic floor issues, diastasis recti, or pain, get medical clearance first.

• If baby wakes from a nap right when you settle in, or needs more attention, simply set them up on a mat or bouncer seat next to you. Making eye contact, smiles, and sounds with baby may keep them content and engaged for this quick routine.

1. Diaphragmatic Breathing (1.5 minutes)

How: Sit cross-legged or on a chair, or lie on your back with knees bent. Hand on belly, hand on chest. Inhale through nose for 4 seconds (belly rises), exhale through mouth for 6 seconds (belly falls). Repeat 6–8 breaths.

Why: Relaxes body, gently supports core/pelvic floor.

2. Neck Rolls and Shoulder Rolls (1 minute)

How: Sit or stand tall. Gently tilt head to one side (ear to shoulder), hold 5 seconds, switch sides. Repeat once per side. Then roll shoulders forward 3 times, backward 3 times.

Why: Eases tension from breastfeeding or carrying baby.

3. Seated Cat-Cow Stretch (1 minute)

How: Sit cross-legged or on a chair. Exhale, round back, tuck chin (cat). Inhale, slightly arch back, lift chest (cow). Flow with breath for 6–8 cycles.

Why: Improves spine mobility, gently stretches back.

Safety: Keep movements small; C-section moms avoid abdominal strain.

4. Standing Balance Hold (1 minute)

How: Stand near a wall or chair for support. Shift weight to one foot, lift the other slightly or rest it lightly on floor. Hold 15 seconds per side, breathing deeply. Repeat once per side.

Why: Builds gentle leg strength and balance.

Safety: Use support to avoid falls.

5. Cool-Down: Child’s Pose Breathing (0.5 minute)

How: Kneel, sit back on heels, lower chest toward floor, arms by sides or forward. Rest forehead on ground or pillow. Take 4–5 deep breaths.

Why: Relaxes body, stretches hips.

Safety: C-section moms use pillow under belly; skip if kneeling hurts.

Allow this to be your time. These 5 minutes are all about feeling your body and breath, gently engaging those muscles, and tuning into yourself. Whether you’re sneaking this in between diaper changes or while baby naps, it’s your moment to reconnect, move with ease, and celebrate how strong you are. If you’ve got pelvic floor issues, diastasis recti, or any pain, check with your doc first. Stop if you feel pain, extra bleeding, or anything funky.

Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.