[VIDEO] Exercises for Pregnancy and New Mums

Pre and Post-Natal Exercises

Exercise is important for women during pregnancy and after the birth of their child. Not only does it help prepare the body for the rigors of pregnancy and aid in the healing process after birth but it also provides an opportunity for social interaction and an endorphin boost!

Where to start

Not sure where to start? Our Physio Greg Goh runs through a number of exercises you might perform in one of Back In Motion's pre or post-natal classes - Mums In Motion or Mums & Bubs class. These small classes are instructed by a physio who guides each attendee through a program suited to their unique needs.

Watch more physio tips and how to videos on our YouTube Channel.

Greg Goh - Physiotherapist and Director, Back In Motion Mount Barker

Greg completed his studies in Physiotherapy at UniSA and has a keen interest in the musculoskeletal area which stems from his love of sports, particularly Basketball, Tennis and Swimming. Having been subject to many injuries himself over the years, Greg knows the difficulties and challenges an injury can bring and therefore loves helping his patients get back to living and enjoying life through achieving their goals. In his free time Greg enjoys playing sports, catching up with friends and loved ones, travelling the world and is a keen amateur photographer.

Transcript: Pre and Post-Natal Exercises

Hi everyone, I’m Greg and I’m a physio at Back In Motion Mount Barker/ Today I want to take you through a few exercises that take place in our Mums In Motion and Mums and Bubs Clinical Exercise classes. These classes are designed for mums-to-be, new mums or mums with a few kids, and are suitable for all ages and fitness levels. We create a tailored  exercise program for each attendee’s specific needs and goals – whether this be to get back into running marathons or just be able to run after your kids!

The first exercise is your basic pelvic tilt. Start by making sure that your fitball is the correct height – you can check this by sitting on the fitball, your hips and knees should be around about 90 degrees, and feet flat on the floor. Start by putting your hands on your hips and in a slow movement, draw in your tummy while bringing your hands closer towards your belly button. After this return to the starting position. You shouldn’t feel your lower back muscles tightening up at any time through this movement. To progress this exercise you can have one or both of your feet on chiballs.

The second exercise is called bouncing. This exercise is another great exercise for pregnant mums and also newly post pregnancy mums as it is very gentle and can also help to reduce back pain. Start off again by sitting on your fitball with your hands on your hips like the first exercise. From here, while keeping that neutral pelvic position, start with small slow bounces on the ball. To progress this exercise you can have your feet closer together or have one or both of your feet on chiballs.

These are just some of the exercises you can find in our Mums In Motion and Mums and Bubs Clinical Exercise classes. Please note that exercises will vary depending on the practice you visit and your body’s needs. To find out more, book in your free initial assessment to see how we can help you today!

So, if you or a friend are suffering from lower back pain, please like this post and take advantage of our free initial assessment by calling back 'Back in Motion Bundall' on 1300 694 325.