Week 4
Postnatal Beginner Online Exercise
Hello There!
If you have been finding the classes really challenging, it is always a great idea to do them again. In the postnatal period our bodies require a lot of recovery and gentle re-strengthening to regain function. For this reason, you may need to repeat each class a number of times before you are ready to move on to the next. If you choose to do this you will be rewarded in the long run, with a stronger core and reduced risk of injury.
Aches and pains are common postnatally as you care for your baby and have less time to care for yourself, but if the pain is getting worse you may need to seek help. Alicia discusses De-Quervain's Tenosynovitis, or ‘mummy thumb’ in our education class this week. If you are getting any thumb or wrist pain be sure to watch this video to gain some valuable tips and tricks to managing it. Turn up the music, grab your mat and enjoy this week’s classes. Remember to watch the spotlight videos before getting started with the exercise classes.
Standing Class
Equipment required: Resistance band, chair, fitball (optional), towel, mat
Mat Class
Equipment required: Resistance band, towel/cushion, mat
This Week’s Spotlight
Get the lowdown.
Alternating Heel Raises
This exercise is great for pelvic stability, coordination and calf strength and will also challenge your deep abdominals. Create an additional challenge by adding in alternating arms.
Bridges
The bridge is a great way to strengthen and stabilise around your pelvis during pregnancy and an effective way to strengthen postnatally. As you exhale, tuck your tailbone between your thighs, push through your heels and move up into a bridge position. As you return to the start position, try to lower your spine one vertebra at a time back onto the mat.
Stretching with Pelvic Pain
If you have pelvic pain then join Millie to learn how to stretch the legs and buttocks without flaring anything up. Don’t forget that this class is stored on our resources page so you can access it any time.
De Quervein’s Tenosynovitis
Are you getting thumb and/or wrist pain? This condition is so common postnatally it is nick-named ‘mummy thumb’. Alicia discusses the anatomy of the thumb and wrist in the context of this condition, as well as going through the causes, symptoms and a management plan.
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 De Quervein’s Tenosynovitis 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?
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