Pregilates & Mummilates | Pilates studio
Pregilates & Mummilates
Phone: +61 3 5229 7000
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23.01.2022 Give the gift of health & wellness this Christmas Do you know a special someone who is pregnant or a new mum? Or want to take care of yourself? A 1, 2 or 3 month subscription to one of our websites could be the perfect gift! ... @pregilatesmummilates Membership gives unlimited access to: online exercise & Pilates classes educational videos home stretches short mindfulness & breathing sessions. All advice & exercise is provided by experienced physiotherapists who are passionate about safe exercise that is tailored for women’s health. For more info or to purchase that special gift head directly to... www.pregilates.com www.mummilates.com or check out @pregilatesmummilates @danibonnor See more
19.01.2022 HAPPY NEW YEAR! Wishing you all a great 2021 Are you a resolution maker ?... Having goals, particularly regarding you health has so many benefits, but, remember not to join the ‘bounce back’ race that focusses on weight and appearance and overlooks wellness. Make your resolution to exercise because it makes you feel good physically and mentally Here’s to a better year ahead! We’re hoping it brings effective vaccines, and that soon we’re able to share hugs with friends again! #Pregnantandfit #pregnancyexercise #pregnancyfitness #prenatalworkout #fitmama #postnatalexercise #postnatalrecovery
18.01.2022 RUNNING WITH A STROLLER: POSTURE To minimise the risk of injury, here are the top posture pointers for running with a stroller. 1. One arm pushes, the other arm swings... 2. Keep the elbow of the pushing arm at 90 degrees, wrist in neutral 3. Shoulders down 4. Core on! 5. Upright torso, try not to lean forward: even a four degree torso lean can restrict your breathing and make it harder for your gluts to fire up. Think about your sternum facing forward not down. #postnatalexercise #postpartumexercise #postnatalphysio #postnatal #fitmama #runningwomen #runningmums #runningmoms #runningmumsaustralia
05.01.2022 Do you have a small baby bump or a post Christmas food baby ? We hope you enjoyed celebrating with your loved ones and that you also celebrate the amazing things our bodies can do: eating huge amounts and growing small humans ! @annakovecses... #pregnant #prenatal #prenatalfitness #foodbaby #smallbabybump
04.01.2022 BLOCKED DUCTS and MASTITIS Did you know that blocked ducts can affect up to 50% of women?! Establishing feeding, trying to drop a night feed, pumping, weaning, all can be triggers for mastitis and/or blocked ducts. Women’s health physios can assist with therapeutic ultrasound which is a non invasive, pain free treatment. It helps to break down blockages in the ducts as well as soothe inflammation in the breast tissue. ... If you’re experiencing any symptoms, seek treatment as soon as possible (that’s where these tips come in handy... if it happens on a Sunday... ) Unfortunately @waterfronthealthstudio as mamas of little ones ourselves and working limited hours, we often aren’t available for last minute mastitis appointments, but if you’re a Geelong mama, we recommend trying the fabulous team @innerstrengthhealthcare. Try a hot shower or heat pack before a feed. Massage the blockage GENTLY towards the nipple as you feed, if you do this too firmly it can cause further irritation to the already inflamed breast tissue. Alternatively, try applying the gentle vibration of the handle of an electric toothbrush against the affected area as you feed. Try to position baby so that their nose is over the affected duct. This can be tricky and little one’s latch can be part of the underlying problem, so we encourage you to seek support from a lactation consultant. Apply an ice pack or a chilled cabbage leaf after a feed to soothe inflammation. Make sure your bra isn’t too tight or causing any pressure points. Your physio will also teach you lymphatic massage which helps to clear the backlog of milk, this can be particularly useful if weaning is your trigger and you don’t want to stimulate production with pumping or feeding. See your GP if you have any associated flu like symptoms and send us a DM if you have any questions. Don’t forget to rest, breathe and relax as best you can mama so many benefits, but specifically they will help with your letdown and that will help to clear any blockages #womenshealth #womenshealthphysio #postnatal #postpartum #breastfeeding #pumping
01.01.2022 You’re not ‘JUST’ WALKING! A great post we saw recently got us thinking.... Because it impacts upon our treatment, and clinical decisions, we always ask our patients what exercise they’ve been doing as well as what they’re hoping to return to. ... Women often say, a little embarrassed, ‘just walking’ to one or both of these questions. They often follow it up with a little pause, as if it’s not enough and they’re waiting for us to tell them it’s inadequate. We want you to know that: YOU SHOULD BE PROUD YOU’RE WALKING! Sure, it’s best for your pelvic floor and abdominals to do some specific strengthening and we know there are lots of benefits to cardiovascular and strength training. But, everyone’s jam is different: It’s whatever works for YOUR body and mind. WALKING during PREGNANCY: your body is working really hard with the increases in your blood volume, so you’ll get puffed easily and your metabolism is on . for optimal health benefits, guidelines recommend moderate intensity exercise and if you’re walking briskly, it’s likely you’ll be getting to that level! your postural muscles have to work hard to stabilise you with every step and your baby and uterus are a decent extra load for your leg muscles to carry. so, walking is great during pregnancy WALKING POSTPARTUM: Chances are you’re walking pushing a stroller (maybe a double!) or carrying the extra weight of your little one in a carrier, so there will be increased demands on your postural muscles: especially your already vulnerable post pregnancy/delivery abs and pelvic floor. Don’t under estimate the sleep deprivation depletion. And the physical demands of motherhood with all the lifting/settling etc. Your body is working hard with #mumlife! So, again, walking is perfect exercise And these are just the physical considerations: everyone knows the mental health benefits of the fresh air, vitamin D, how much more settled babies always seem to be when they’re outside and moving... so, the take home message? WALKING IS BRILLIANT! And if that’s what you choose to do, you’re doing a great job mama #Pr
