Week 3

Postnatal Online Exercise

 

Hello There!

Let’s talk about sex (after) baby, Let’s talk about you and me… But jokes aside, at some point most women want to know about returning to sex after baby.  This may be one of the least talked about parts of returning to life as you knew it. Many women experience a change in their sexual desires or activity after birth as a result of physical, emotional or hormonal changes. As the 6-week date and getting the ‘all clear’ rolls closer, you may not feel ready at all. This week we encourage you to skip ahead in the Postnatal Education Video with Nat (on your dashboard) and watch the section on returning to sexual intercourse, if you haven’t viewed it already. And did you know that women’s health physios can help with helping you achieve your sexual goals?

Below we also have a video with Alicia discussing Coccydynia, which is pain on the coccyx or tail bone, and can be a real issue post birth. As always, please get in touch if you have any questions.

… and when you’re ready, grab your mat and water bottle, turn on your favourite tunes and get started on this week’s exercise classes.

 
 

Standing Class

Equipment required: Chair, towel, mat

Mat Class

Equipment required: Towel/cushion, mat

This Week’s Spotlight

Get the lowdown.

 
 

Crab Walks

This exercise will challenge your glute, deep abdominal and pelvic floor strength, while improving your overall coordination and stability. Choose whether or not you would like to use a resistance band around your knees to increase the difficulty of the exercise.

Heel Raises and Leg Slides

This exercise is incredibly effective at building strength and control through the midline. Performed lying on your back, there are a number of options and levels of this exercise. Watch this spotlight to learn tips and techniques on how to get the most out of it.

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!

 

Tailbone Pain (Coccydynia)

Feeling pain in your tailbone? Let Alicia explain what Coccydynia is and how to manage it best.

 
Copy of Rosie Promo Graphics (12).png

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 Coccydynia handout.

Download It

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!