After adolescence, your muscles and joints need consistent exercise to maintain ease and mobility. Dynamic sports improve strength and stamina, but need to be combined with flexibility exercises.

Stretching restores flexibility, relieves tension in muscles and joints, improves our shape and posture, benefits circulation and respiration, and ensures proper relaxation, both in action and at rest.

Here are some guidelines for maintaining good posture, postnatal exercises to tone up, and a fitness programme for both parents.

The earliest record of a weightlifter is Milos of Crotonia who lifted a calf while it grew into a bull. This is exactly what you will be doing over the following 18 months or so. If your posture is good you will benefit. If it isn't, work on your posture, strengthening your back and maintaining your flexibility.

Balanced, well-centred posture reduces muscular effort and eliminates strain. This benefits vital organs and digestive and nervous systems. We can safeguard backs and joints by sitting, standing and moving with our weight centred, and bending from knees and hips.

Children naturally adopt good posture. With the back straight, hips tilted forward, knees slightly flexed and feet apart, weight passes evenly through the joints to the heels and arches. The body is held upright through balance, not muscular effort.

Solo exercises
Best done on a soft surface, preferably your bed. Hold each for 1-2 mins with Abdominal breathing and massage of the area you're exercising.

After birth, women often suffer from fatigue and postnatal blues. Rest, nutritious food and your partner's support help speed recovery. Frequent warm, slightly salty baths soothe and heal. When bleeding and discomfort have ceased, flexibility exercises help restore muscle tone, especially in the abdomen and pelvic floor.

Caution: Back pain? Stop and sit more upright

Reducing stiffness has far-reaching effects. Back flexibility enhances the health of inner organs. Relieving neck and shoulder tension often removes the underlying cause of headaches. And a flexible lower body keeps you balanced and aligned. 2 min. each, slowly building to 5 min.

These muscles and joints carry body weight and easily get stiff. Flexible hips keep spines healthy.

Kneel down with your knees together and breath in. On the out-breath, lean backwards, resting your weight on your hands.

Tighten your buttocks to protect your lower back. Breath in, and on the out breath, slowly push your pelvis forward and up. Relax in this position, breathing with your abdomen, then slowly lower your pelvis and sit down.

Caution: Back pain? Open your knees. Come up slowly

Tighten your buttocks. Breath in and on the out breath, tilt your pelvis forward and lean back on to your elbows. Relax in this position, breathing with your abdomen

Tighten your buttocks. Breath in, and on the out breath, slowly push your pelvis forward and up again. Relax and hold the position, then slowly lower your pelvis, resting on your elbows. Finally, tighten your buttocks, breath in, and on the out breath, lean right back, and relax with your upper back on the floor.

Caution: Back or neck pain? Stop and rest

Stretching the back ­ the body's central support ­ keeps the spine erect.

Sit on the edge of a cushion, or with your lower back firmly against the wall.Open your knees and bring the soles of your feet together. Relax in this position, breathing with your abdomen.

With your feet still together, breath in, and on the out breath gently push one knee towards the floor. Massage your inside thigh and knee; relax in this postion, breathing with your abdomen. Repeat with the other knee.

With your feet still together, hold your ankles and breath in. On the out breath, gently push your knees down with your elbows. Relax, breathing with your abdomen

Lie comfortably on your front, with your chin resting in your hands. Relax your whole body, and breathe with your abdomen.

Put your hands flat on the floor under your shoulders and tighten your buttocks. On an out breath gently raise your chest from the floor. Lean your head back, hold, breathing with your abdomen, then slowly come down to the floor.

Tension often stiffens necks and shoulders. If the upper back weakens, shoulders round, and the neck then cramps to keep head balanced.

Lie on your back, raise your legs and bring your knees to your forehead as you support your back with your hands. Relax, breathing with your abdomen

Caution: if you feel any pain in your neck or back during any of these excercises, stop and rest

With your buttocks tight, straighten your legs until they are in line with your head in a shoulder-stand. Relax, breathing with your abdomen.

Stand an arms length fro the wall, raise your arms and rest your hands against the wall. Tighten your buttocks, and on an out breath, push your chest forward. Arching your back, rest your head against the wall.