iMove Video Series 2

iMove Video Series – Pre & Post Natal Exercises

Shire has teamed up with iMove Physio to bring you an awesome video series on all thing pre and post-natal.

♥ iMove are offering all Mums of the Shire followers 2 visits at 50% OFF. Click here for all the details.

Video Series #2 – Pre & Post Natal Exercises

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Getting Strong Part 1: Planks;

Where do I start?

First of all it’s really important to get assessed along the way. This will allow you to be doing the right things at the right times during and after your pregnancy. We normally recommend a visit once per month leading up to the delivery to tailor your exercises and then we start rehab 5-10 days after delivery.

“At each stage of your pregnancy there will be more and less appropriate exercises to do, it’s important to get assessed to know where to start.”

Plank Variations;

Kneeling;

In the video you can see quick and easy ways to make the plank harder or easier. Using an exercise ball and by starting in kneeling you will have one of the simpler ways to plank. You may be using this version in the second trimester to keep up core strength. We would normally take it out in the third trimester due to the pressure it puts on your belly…. Then straight after delivery we would re-introduce it again.

Stir the Pot;

This is a harder version which really gets your belly firing. We would use this in the 1st trimester to really strengthen up our belly and then we would re-visit it for rehab around 6-8 weeks post-natally if everything was going well and feeling strong.

Toe Plank;

Again, a great one for strength in the 1st trimester and for rehab around 8-12 weeks post natal. This open position can stress your low back and tummy muscles so timing on doing this one is crucial.

BONUS; Toe Tap Plank;

In the normal toe plank position we can trial just lifting 1 foot of the ground for 1-2 seconds and then alternating feet. We call this the toe tap plank. This is end stage rehab after delivery and we would be looking at this before return to gym or sport around the 12-16 week mark post natally.

Getting Strong Part 2: Rotational Drill;

Rotational Strength;

This looks a bit awkward… why are we doing this?
Too commonly we see people only strength training in one plane of motion. Think squats and planks just being in one straight line. Everyday life tends to have us going side to side and diagonally. Particularly changing nappies, putting bub in the car and picking stuff up off the floor usually has some rotational component. We want to strengthen in those planes too!

Find Neutral;

Because this is a standing drill we want to start off in a nice neutral spine. To find this, imagine your pelvis is a bucket of water, tip it all the way forward, so the water is pouring out the front. Then, tip it all the way back, so the water is pouring out the back. Then, find the middle of those two end points. You will find this is a relatively neutral spine and probably requires some muscular effort to hold this.

Once you have found that neutral position you can do this with feet shoulder width apart or split stance like in the video. Then, slowly rotate away from the band. Make sure on the way back you are even slower, take about 3-5 seconds, this is where the magic happens.

This rotational drill has many variations which can be done throughout the whole pregnancy and very soon after the delivery.

Getting Strong Part 3: Hip Core and X-Band;

X-band or Crab Walks, Why?

Again, a funny looking one, but so beneficial. This works your belly, your quads and your pelvic muscles. It’s a great ‘capture all’ exercise that is quite safe to do throughout pregnancy and soon post natally.

Starting in neutral for your core:

Because this is a standing drill we want to start off in a nice neutral spine. To find this, imagine your pelvis is a bucket of water, tip it all the way forward, so the water is pouring out the front. Then, tip it all the way back, so the water is pouring out the back. Then, find the middle of those two end points. You will find this is a relatively neutral spine and probably requires some muscular effort to hold this.

Slight knee band and bum out:

With a slight knee bend and a slight ‘bum out position’ you will engage your quads as well as allow the muscles on the side of your hips to work. People will often say they are getting a workout soreness or lactic acid feeling at the side of the hip. This muscle is called glut medius and is a really important muscle for pelvic stability.

Progressions:

Quite simply to progress or regress this, depending on what stage you are at, you can simply change the colour of the band. Yellow, being the lightest, will allow you do 10-15 reps the green band will allow 8-10 reps and the grey band, is like pulling a tyre and would be tough to do 6-8 reps, we would save this for very end stage like 12-16 weeks post delivery.

Exclusive offer:

♥ iMove are offering all Mums of the Shire followers 2 visits at 50% OFF. Click below image to claim your offer! 

iMove Special Offer

Mums of the Shire has teamed up with iMove Physio to bring you this awesome 6-part video series on all thing pre and post natal. 

Stay tuned next week for Series #3 – Diastasis Recti (belly separation).

You can follow and watch the whole series here.

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