The following is a guest post from contributor Tom Seabourne, co-author of The Complete Idiot’s Guide to Quick Total Body Workouts.

Congratulations on welcoming a new child! Whether a seasoned or first-time mom, having a baby is always an adjustment. Your time, mood and body have been affected and you’re probably wondering how to get it back.

A great way to spend time with your baby, clear your mind and exercise is to go for a walk. After your stroller-walk, be sure to stretch to prevent muscle soreness. Try these moves:

1. Quadriceps Stretch: Holding onto a tree or park bench for support, stand with your knees slightly bent and toes pointing straight ahead. Now bend your left leg behind you — drawing your heel toward your butt — and grab onto your foot with your left hand. Hold for ten seconds, then switch legs.

2. Calf Stretch and Shin Strengthener: Stand with your right foot two to three feet behind your left foot. Keeping your right heel on the floor and your right leg straight, lean forward and bend your left knee (your knee should line up over your toes). You’ll feel a stretch in your right calf; hold for ten seconds. Now straighten your left leg and raise your left toes off the ground to stretch your left shin. Hold for ten seconds, then switch legs and repeat.

3. Hip Stretch: Stand with your left side about a foot away from a wall. Place your left hand on the wall at shoulder height, then slowly lean your left hip toward the wall until you feel a stretch. Hold for ten seconds, then switch sides and repeat.