Week 4
Postnatal Foundations Online Exercise
Hello There!
It's so common to get tight and sore through the upper back when you are caring for a baby. You spend so much time bent forward holding your baby, feeding them, rocking them, playing with them, changing them, moving them in and out of the pram and carseat, you get the picture!
If that rings true for you then this week’s classes may just be the answer. The ‘Fitball posture and mobility class’ aims to mobilise and strengthen and the ‘Upper back stretch’ aims to mobilise and lengthen through the thoracic spine and neck. Let us know if this combo of classes helped to reduce your aches and pains!
Standing Class
Equipment required: Resistance band, towel, mat
Mat Class
Equipment required: Resistance band, towel/cushion, mat
This Week’s Spotlight
Get the lowdown.
Pelvic Floor Activation
There are three types of pelvic floor exercises that you should be practicing: maximal contractions, holds and quick flicks or “the knack”. Follow along with Nat in this video on how to perform each of these important exercises.
Leg Extensions with Resistance Band
Performed lying on your back, there are a number of options and levels of intensity for this exercise. Having the right initial set up and moving into the start position safely are the paramount to performing this exercise effectively.
Upper Back Stretch
Are you feeling tight through the upper back and stiff through the neck? Join Millie to mobilise and lengthen through the upper body. Grab a fitball, a chair or do the stretch in standing. Ahhh, this feels good!
Fitball Squat Class #1
Join Millie to work the thighs and buttocks, improving strength and stability around the pelvis, while engaging and protecting your pelvic floor muscles. Don’t forget that this class is stored on our resources page so you can access it any time.
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!