Week 5
Postnatal Beginner Online Exercise
Hello There!
How are you feeling? Stretching, walking in the sunshine, listening to music or kicking back with a healthy snack can do wonders for improving mummy moods in the first year.
All parents go through a period of adjustment as they try to handle the huge changes a baby brings. For most, this time of adjustment is temporary and is not overly distressing. Postnatal depression develops between one month and up to one year after the birth of a baby. It affects about 1 in 7 women who birth in Australia and 1 in 20 new dads each year. This is a huge number of us so please don’t feel ashamed or scared to reach out for help. Symptoms include having a very low mood, feeling inadequate and a failure, feeling empty and sad, having a sense of hopelessness about the future, feeling anxious or panicky, having trouble sleeping and feeling scared of being alone or going out.
If you are experiencing these symptoms there are a number places you can go for help, including:
PANDSI — 1300 726 306
Beyond Blue — 1300 22 4636
Pregnancy, Birth and Baby — 1800 882 436
Below we have an education video with Jelena on Nutrition in the postnatal period. Have watch to get tips, tricks and suggestions on how to eat well to support your postnatal recovery, especially if you are breastfeeding.
Standing Class
Equipment required: Resistance band, chair, towel, mat
Mat Class
Equipment required: Towel/cushion, mat
This Week’s Spotlight
Get the lowdown.
Squats
A squat is a great functional movement that helps to strengthen your lower limbs. Nat will take you through how to get the best squat technique, along with when you should activate your pelvic floor through the movement.
Spikey Ball Release
Are you wondering what to do with your spikey ball? Millie talks you through some great muscle releases that you can perform with a spikey ball (or even with a tennis ball) to reduce back and pelvic pain, release tension in the feet and more.
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.
Nutrition after Pregnancy
Join Jelena as she discusses how to meet your nutritional needs, especially if you are breastfeeding. This can feel tricky, as life with a baby is busy, but Jelena will guide you through some effective ways to tick all the food groups.
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!