Shoulder, Neck and Spine release for Breastfeeding Mamas

If you’re new to motherhood then the chances are you’re feeling a little tight in your upper back and shoulders…Motherhood is hard work and we hear from Mums all the time that they never expected such a high level of physicality from their new Mama duties: from negotiating yourself out of the depths of the sofa with bub in arms, to transferring your little one from pram to car seat, not to mention all of the lifting (with a weight that’s always getting heavier!)

It’s nearing the end of World Breastfeeding Week, and as a Pilates and movement studio we thought we should bring you a few ways to bring a little more 3-dimensional movement into your shoulders, neck and spine on a daily basis and help balance out all the lifting and feeding. The series of exercises shouldn’t take longer than 5 minutes. It’s not much- but if you do the sequence 2-3 times a day after feeding, then you’ve got yourself the beginnings of a neat little self-care regime, and you’ll have a better chance of maintaining strength as your baby grows!

Shoulder Rolls

  • Inhale: Roll both shoulders up to your ears.
    Exhale: Roll them back & down again. Repeat x10.

  • Tip your head to one side & do the shoulder rolls on the opposite side. Repeat x 10 each side.

This one can be done just about anywhere and is best done with nice long slow breaths.

Mermaid

  • Sitting crosslegged on the floor, reach both arms out wide: Place one hand on the floor & reach the other hand overhead, creating a side stretch.

  • Stay and breathe here for a moment and then tip over to the other side. Repeat x5 each side.

You can also do this sitting on the edge of the couch with feet on the floor.

Passive Chest Opener

  • Roll up a couple of towels and rest your shoulder blades on them. Place hands behind your head like a basket, and bend your legs.

  • Stretch your spine backwards, let your elbows fall out to the side and stay here for 10 breaths.

This stretch is NOT suitable for Mamas with an abdominal separation.

Chest Opener

In each of these stretches the focus is on breathing- once in position for your chosen stretch, try to breathe three dimensionally into your whole waist & ribcage, and relax as much as possible on your breath out. Repeat for x10 Breaths.

  • Version 1: Kneeling with your bottom rested on your heels: Stretch your arms forward, then rest your head & chest down on the floor.

  • Version 2: From the first stretch bend your elbows & place them at your upper back, lift your bottom into the air & allow your chest to sink forward to the floor.

  • Version 3: Standing, press your hands on a wall or on the kitchen counter & lean your bottom back into a squat. (Really stick your bottom out with this one.)

Book Openings

  • Lie on one side, with your head supported with a towel or pillow, legs bent & arms reaching forward.

  • Lift your top arm up, then turn your spine & chest to face the ceiling. Keep your knees together & do some breathing in the stretch.

  • Roll your spine forward & close the arms to finish. Repeat x5 each side.

Make sure not to let your arm hang off your shoulder here, think of creating width across the front and the back of your chest.

Share The Dignity FUNDRAISER!

We are delighted to announce that we will be assisting the lovely Trish from Stretch Wellness in raising funds for the Homeless womens charity Share the Dignity.
As part of their August Dignity Drive Trish has organised a fundraising mat class on 11th August the cost is $10 per person and all proceeds will go towards purchasing sanitary items like tampons and liners for those women who would literally go without them otherwise.

The class will be an open level class and lots of fun so *anyone can join- so bring your Mum, son, sister or neighbour and get moving on the mat for a good cause! Head to the Facebook event page and follow the links to book online. You’re also welcome to register with your instructor at the studio and pay cash there.

**Probably best for our pre natal and early post partum Mamas to sit this one out

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Details

Sunday 11th August

3-4pm (60 minute class)

531 Illawarra Rd, Marrickville NSW 2204

BYO yoga or workout mat

 

Dates in the Calendar for New Mamas!

The dates for our next Post Natal Return to Exercise Course are finally in the calendar and we’re taking bookings now.

Term 3: August 1st - September 19th inclusive
Term 4: October 24th - December 12th inclusive


If you’re ready to get moving again but not quite ready to tackle the gym or your pre pregnancy exercise programme, this is the perfect gateway back to exercise. Our 8 week course encompasses a series of studio based classes (on the mat and Pilates equipment) which will run on Thursdays from 1-2pm. Little ones are welcome and after the course you can opt to do another term, or continue onto our Mums and Bubs circuit classes.

Not only will the course help address the physical demands and effects of motherhood (like feeding, lifting and a lack of precious sleep)- the exercises chosen will also assist in realigning the pelvis and spine, and restoring strength to the abdominals, pelvic floor and postural muscles. A reduction in back pain, shoulder tension, and abdominal separation can be expected by the end of the course.

This term we’re also offering an extras package that includes a homework programme, guided breathing meditation and Pilates props, if you are keen to carry on the work outside of the studio and after the course.

 
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To register your interest pop in your details below and we’ll get the wheels in motion. Include your due date or how old your little one is to give us an idea of which intake might suit you best and we’ll go from there.

May Workshops with Amanda Erlank

In May we welcome to the studio Amanda Erlank of ‘Meridians and Movement’. On the 16th of May she’ll run two fantastic mini workshops at Room For Movement, both aimed at breaking down difficult to understand areas of the body. Amanda is a Franklin Method® Educator, Pilates Practitioner, and Polestar Pilates Educator, but more than that she is passionate about sharing KNOWLEDGE that empowers people to HEAL themselves. If you fancy joining us then contact Amanda directly via the links below.

Abdominals play a role in so much more than just a good looking six pack. In this workshop you'll be introduced to the 4 layers of abdominals as well as their function and necessary integration with other parts of the body. The use of balls, bands and embodiment will have you leaving with a profound new appreciation for these body wall muscles.  Thursday, 16 May 2019 from 13:30-14:30: click  here  to reserve your spot.

Abdominals play a role in so much more than just a good looking six pack. In this workshop you'll be introduced to the 4 layers of abdominals as well as their function and necessary integration with other parts of the body. The use of balls, bands and embodiment will have you leaving with a profound new appreciation for these body wall muscles.

Thursday, 16 May 2019 from 13:30-14:30: click here to reserve your spot.

Learn the way your shoulders love to dance in partnership with the bones, muscles & fascia that make up this versatile part of your body. We will incorporate the use of BALLS to release, BANDS to strengthen and MENTAL IMAGERY to improve understanding and function of the body.  Thursday, 16 May 2019 from 14:45-15:45: click  here  to reserve your spot.

Learn the way your shoulders love to dance in partnership with the bones, muscles & fascia that make up this versatile part of your body. We will incorporate the use of BALLS to release, BANDS to strengthen and MENTAL IMAGERY to improve understanding and function of the body.

Thursday, 16 May 2019 from 14:45-15:45: click here to reserve your spot.