Week 9

Postnatal Foundations Online Exercise

 

Hello There!

If you are breastfeeding your baby then you want to make sure that you are using good posture while doing this. If you are hunching forward for 20 minutes, 6-8 times per day, this can lead to stress and strain on your back, neck and shoulders. As baby gets older the time spent feeding reduces, but your baby gets heavier, so the weight you are holding increases. There are many positions to breastfeed, and in fact there is really no ‘wrong’ position; if it is comfortable for you and your baby is able to feed easily then it is the ‘right’ position for you.

What is important is that you set yourself up as best as you are able so that you reduce the strain on your body. Bring baby to your breast, not the other way. Use a feeding pillow, or pillows from the house, to prop baby up so you are not holding your baby’s weight with your arms. The same principles apply if feeding your baby from a bottle. Try to support your baby so that you are not holding all of their weight in your arms as you feed them.

 
 

Standing Class

Equipment required: Resistance band, chair, towel, mat

Mat Class

Equipment required: Towel/cushion, mat

This Week’s Spotlight

Get the lowdown.

 
 

Lunges

A lunge is a great functional movement that helps to strengthen your lower limbs. It is important to maintain functional strength in your body in order to make performing daily tasks during pregnancy easier.

Clams

This sidelying glute exercise strengthens the buttocks as well as working on abdominal and pelvic floor control. You can keep both heels down or challenge yourself further by lifting both heels up. Once you get the hang of it, then use your breath, exhale to lift the knee inhale to lower.

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!

 

Posture and Breastfeeding

Tune in from 30:42 to hear from Nat the do’s and don’t when it comes to posture during breastfeeding.

 

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