Week 3
Postnatal Foundations Online Exercise
Hello There!
Rest is an incredibly important part of your postnatal recovery in the early months. And we aren’t just talking about the first 6 weeks, but the first 12 months and longer! Yes, having a baby is a massive 24/7 job and you will feel tired and need to take time for yourself. That is ok.
Yet, it is often hard to prioritise rest as it seems so foreign compared to the busy lives we are used to. When baby sleeps do we rest or fold the washing? When friends come over do we make them a cup of tea or let them make one for us? It can be so hard to ask for help or even to accept help, especially when you are used to living a fast-paced, goal-driven lifestyle.
So how do we do this? Start with small steps. Say ‘yes’ when people offer to help out, to bring in the laundry or hold the baby while you have a shower and remember, lots of horizontal rest!
We also want to encourage you to go and look around in the Common Conditions section to see if there is a video or PDF stored there that is just what you need to learn about right now. Our women’s health team has been busy answering all the topics so please go check it out!
Standing Class
Equipment required: Chair, towel, mat
Mat Class
Equipment required: Resistance band, towel/cushion
This Week’s Spotlight
Get the lowdown.
Wall Sits
This is a great all-round exercise to improve and challenge your pelvic floor and lower limb strength. Only go as far as your body feels comfortable going and once you are ready to come back out of the squat, engage your pelvic floor a little more and push through your legs to move back into standing.
Doming
An effective postnatal recovery is essential for building ongoing strength and function. By checking for doming during a challenging core exercise, it helps you choose the right level for you, and ensures that you don’t stress your abdominal muscles. Watch this spotlight to get the low down on doming and how to check for it.
Stretch on the Mat Class
Join MIllie and stretch out on the mat. This class complements the mat class so well and hits all the big muscle groups. Don’t forget that this class is stored on our resources page so you can access it any time.
Mastitis
In this week’s education video Natalie discusses the risk factors and symptoms of mastitis, treatment options for this condition and preventative measures you can take. As with so many other conditions, early treatment is key to quick recovery, so please have a watch!
Download the PDF.
To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Mastitis handout.
We’ve got A’s for your Q’s
Have a question about this week’s class?
Not sure how to perform one of the exercises?
Or just want a good casserole recipe?
Message us!