Week 7
Postnatal Beginner Online Exercise
Hello There!
How is your little one going with their tummy time? Did you know that tummy time should start soon after birth? The recommendation is to begin with 1 to 2 minutes a few times a day or try some tummy time every nappy change. If your baby hates tummy time, they are not alone. Some babies take a while to get used to the position, especially if they suffer from reflux. You can try changing the activity or the location and try for shorter periods of time, more often. Perhaps place them on your chest while you gently play with their hands and feet. Give them a gentle rock, sing songs or rub their back. If you persevere you will probably find that as they get older and stronger they will tolerate tummy time for longer periods.
Practicing tummy time helps babies develop the muscles necessary to lift their heads and, eventually, to sit up, crawl and walk. Remember, "back to sleep, tummy to play”. Your baby should always be awake during tummy time and you should be with them, watching them.
We’ve got a video below on Carpal Tunnel Syndrome. This is more common during pregnancy than postnatally, but if you are experiencing any tingling, numbness or swelling in the fingers or hands then please have a watch.
Standing Class
Mat Class
This Week’s Spotlight
Get the lowdown.
Arm Circles and Pulses
This exercise is performed in good posture and challenges the core to stabilise the body. The faster you move your arms, the harder the challenge.
High Kneel with Theraband
Once you have found your neutral or centered spinal position, we then engage through core muscles and do theraband exercises. While it is your arms moving, the focus is on maintaining your neutral position and in that way strengthening your deep stabilising muscles.
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.
Carpal Tunnel Syndrome
Alicia discusses the anatomy of the carpal tunnel and the changes to this area that occur with pregnancy. She goes through the symptoms and management of carpal tunnel syndrome, so if this applies to you, please have a watch.
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 Carpal Tunnel Syndrome 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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