Week 1

Postnatal Beginner Online Exercise

 

Hello There!

Your body has just done one of the most remarkable things it will ever do: grow another human being. Congratulations! This week we get started on the journey of recovery after birth and re-building strength. 

We are so excited to walk this path with you. Everyone’s experience is different so we encourage you to be kind to yourself and choose what you need each week. Some weeks that may be an extra walk or fitball class, another week it may be an extra long shower or a nap on the couch. 

This week our education class is about how to modify any exercise to keep it safe and pain free and our spotlight classes discuss breathing and doming. We strongly recommend that you watch these videos before starting on the exercise classes.

 

Standing Class

Equipment required: Resistance band, chair, towel, mat

Mat Class

Equipment required: Towel/cushion, mat

This Week’s Spotlight

Get the lowdown.

 
 

Centering

This is a foundation exercise that allows you to ensure you body is in a good posture and should be done before commencing other exercises. Start from the head and neck, then move to the shoulders, ribs, pelvis and finish at the feet.

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.

Standing Stretch Class

Join Millie for the standing stretch class, great in the first and second trimester. This stretch works perfectly at the end of the standing class. Once you are entering the third trimester, or if you have pelvic pain, then try the other stretch classes.

 

Exercise Modification

Millie talks you through exercising safely during our classes and how to modify an exercise if it doesn’t feel comfortable. 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!