• She should squeeze between her
shoulder blades (rhomboids)
• Keep her chin slightly tucked and
traps relaxed throughout
•
Hold for 3 and slowly return to the
starting point
Repeat for 10-12 reps
to-do glute-activation exercise that she
can also include her baby in when she
feels ready.
For a mum with sciatic pain this exercise
may not be ideal as it may create more
pressure on her sciatic nerve at the top
of the movement.
How to correctly teach hip raises:
•
Ask your client to start lying on her
back, knees bent and feet flat on
the floor, hip width apart
• Her hands are relaxed by her sides
• Ask her to push through heels and
squeeze bum to raise her hips off
the floor until there is a nice line
between shoulders and knees
• She shouldn’t feel a pinch in her
lower back—if this is the case, lower
slightly keeping her bum squeezed
•
Hold for 3 and slowly return to the
ground
Repeat for 10-12 reps.
3. Hip raise
Many mums report tight hip flexors and a
lazy bum—a hip raise is a fantastic easy-
I believe each of these exercises help to
create a strong foundation in any new
mum. They are a great place to start,
especially if your mum-clients are new to
training or you are new to training post-
natal clients.
Once we have learned foundation
exercises such as these, move on to
teaching basic movement patterns
performed well, i.e. squat, lunge, push
and pull including light twisting and
turning. The intensity is completely
dependent upon any postnatal
contraindications like abdominal
separation, pelvic floor weakness,
prolapse etc.
Mums have to move in many awkward
positions and as fitness professionals, I
believe we need to teach them to move
well.
We will be releasing dates soon for our
2018 Safe Return to Exercise course, so
stay in touch and check out the website
for more details and those dates
www.jendugard.com/body-beyond-
baby/workshops/
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WHAT’S NEW IN FITNESS - SUMMER 2017