⏱ 5‑Minute Home Routine

Gentle movement for busy, tired parents

This short routine is designed for:

• Low energy days
• Early recovery
• Limited time
• Home environments

👉 You can do this:

• While baby is sleeping
• Next to your baby
• Even in small spaces

🌱 Before You Start

• Move slowly and gently
• Stop if anything feels painful
• Focus on breathing

👉 This is about support, not intensity

🧘‍♀️ The 5‑Minute Routine

1. Deep Breathing (1 minute)

• Sit or lie down
• Inhale slowly through your nose
• Exhale gently through your mouth

👉 Helps relax your body and engage your core safely

2. Shoulder Rolls (1 minute)

• Sit or stand
• Roll shoulders slowly backwards
• Then forwards

👉 Releases tension from feeding, holding, and stress

3. Gentle Neck Stretch (30 seconds each side)

• Tilt your head gently to one side
• Hold, then switch

👉 Helps relieve stiffness from feeding and carrying your baby

4. Seated or Standing March (1 minute)

• Lift one knee at a time slowly
• Keep movements controlled

👉 Light movement to improve circulation and energy

5. Pelvic Tilt (1 minute)

• Sit or lie down
• Gently tilt pelvis forward and back

👉 Supports core strength and recovery after birth

💛 If That’s All You Do Today

👉 That is enough.

Even 5 minutes of movement:

• Supports your recovery
• Improves mood
• Helps your body feel less stiff