Week 2
Postnatal Beginner Online Exercise
Hello There!
Your birth may have been easy or complicated. You may have had a caesarean birth (C-section) or vaginal delivery. Your labour may have lasted for a few hours or a few days. No matter what your birth looked like, your body has been through a trauma all the same. It is going to need time to recover. Take each step gently. Rebuild the deep muscles first. Rest when you need to.
If you had a caesarian section birth we encourage you to watch the Recovery after a caesarean educational video below. Nat talks you through all things related to a good recovery.
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: Resistance band, chair, fitball (optional), towel, mat
Mat Class
Equipment required: Towel/cushion, mat
This Week’s Spotlight
Get the lowdown.
Diaphragmatic Breathing
Diaphragmatic breathing is a type of a breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe. It is also known as belly breathing. Diaphragmatic breathing helps to improve the efficiency of ventilation, decrease the work of breathing and improve gas exchange and oxygenation, all of which are important during pregnancy.
Abdominal Activations
Abdominal activation is necessary to stabilise through the midline when performing a challenging core exercise, however, it can feel tricky to just turn on the deep abdominals without bracing all your abdominals. We go through different cues that can help turn those muscles on.
Stretch on the Mat
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.
Recovery after a Caesarian
Having a baby is such a wonderful and exciting time in a woman’s life. There are however, many aspects of birthing that we cannot always control including the type of birth that we have. This is why it is important to be prepared for different scenarios. Join Natalie as she discusses the recovery process after a caesarean section and how you can make it as smooth and easy as possible.
Want the slides in PDF? Click Here.
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 Recovery After a Caesarean Section 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!