Week 6
Postnatal Beginner Online Exercise
Hello There!
Experiencing constipation postnatally is really common, and may come as a surprise if you didn’t suffer from this during your pregnancy. Ongoing constipation can lead to excessive pressure on your pelvic floor and bowel which is something you don't want!
Combating constipation includes eating a diet rich in fibre, drinking plenty of water, not ignoring the urge to go, talking a walk or doing our exercise classes and popping down to your local pharmacy to chat with your pharmacist about using a fibre supplement or stool softener. If you had a severe tear during birth, in all likelihood you may have already started taking one. You may also need a softener if you are dealing with hemorrhoids, are taking iron supplements for anemia, or are on narcotics for pain relief.
Below, we have a video from Brielle, a dietician, and a PDF on managing constipation. Hopefully these offer some clarity and some helpful tips.
Standing Class
Mat Class
This Week’s Spotlight
Get the lowdown.
Lunges
A lunge is a great functional movement that helps to strengthen your lower limbs. It is important to maintain functional strength in your body in order to make performing daily tasks during pregnancy easier.
Side Lying Tabletop
In sidelying, bend both your hips and knees to 90 degrees and challenge your core and buttocks with this effective exercise. This is a great exercise to stay strong. Exhale to lift the leg, inhale to lower.
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.
Constipation after Pregnancy
Postpartum constipation can occur for a number of reasons. Watch along with Brielle, our lovely dietician, as she discusses these reasons and what you can do to manage constipation and bowel function after the birth of your baby.
Download the PDF.
Still unsure of what to do to achieve optimal bowels? To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Setting a Bowel Routine 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?
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