• Stand straight with legs wide apart and hands on hips.
• Turn one leg and your upper body to one side and bend front knee.
• Raise your arms up over your head, keep them straight, palms together.
• Lower the hips and bend backwards as much as comfortable. Look up.
• Hold for 10-30 seconds.
• Repeat with other leg.
• Lie on back, arms stretched out, knees bent, shoulder-width apart.
• Gently twisting spine, take the knees sideways to the floor. Look in opposite direction.
• Hold 10-30 seconds, breathing normal.
• Repeat other side.
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In addition to proper medical care and nutrition, it is essential for expectant mothers to be educated and to be provided with information regarding postpartum depression (PPD). Postpartum depression is a severe form of depression which can occur after delivery that interferes with a new mother’s mood and her ability to function in daily life. It is not uncommon for women to report that they were unaware of the signs or symptoms of this disorder. Symptoms may often go ignored, as new mothers may attribute them to simply being tired due to lack of sleep as a result of caring for her newborn. Oftentimes, women may experience embarrassment or shame, which can prevent them from sharing their symptoms and feelings with others. Symptoms of PPD include sleep and eating disturbances, anxiety, extreme sadness, and severe fatigue or exhaustion.65 Additional and more severe symptoms can include excessive anger, irritability, feelings of worthlessness, disinterest in Baby, fear of not being a good mother or of being left alone with the infant, and even suicidal thoughts.
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