Week 7

Postnatal Foundations Online Exercise

 

Hello There!

Let’s talk about your bladder.

These questions should have been asked when you left hospital but let’s just check: 

  • Do you have a strong continuous flow that lasts longer than 6 seconds?

  • Do you get the urge to urinate?

  • Do you feel empty after going to the toilet?

If you cannot answer YES to all three questions, please contact your doctor or women’s health physiotherapist.

Do you experience urgency to wee and feel like you can’t hold it? Like it will come straight away, but you know you don’t really have a full bladder? Some useful tips that you can try to defer the urge include:

  • Heel raises in sitting (also known as calf pumps)

  • Putting pressure on the perineum, either with a hand or perching on the edge of your seat

  • Distracting yourself e.g. counting back from 100 by 7’s, naming countries for each letter of the alphabet 

  • Doing pelvic floor lifts

These tips may buy you some time but the best tip is to go and see a women’s health physiotherapist for an assessment and management plan.

 
 

Standing Class

Equipment required: Resistance band, towel, mat

Mat Class

Equipment required: Resistance band, chair or fitball (optional), towel/cushion, mat

This Week’s Spotlight

Get the lowdown.

 
 

Wall Sit

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.

Knee Through and Back

This exercise really challenges our core muscles, shoulders, back and buttocks. As always, the exercise starts with finding the right starting position, and we then move through the exercise. This is a great way to work your whole body on the mat!

Standing Stretch

This stretch fits perfectly at the end of the standing class. If you have pelvic pain or feel unstable stretching in standing, then try the stretch on the mat.

 

Posture and Mobility Fitball Class #2

Grab your fitball and your resistance band and join MIllie for a core work out on the ball. We work the midline, mobilise, open and strengthen. 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!