PTs Prescribe Six Exercises To Help New Moms With Breastfeeding
If you’re a new mom, parenting by exercise might be your best way to feel healthier and stay fit. Even though many PTs will offer help with breastfeeding, there are other movements you can do that bring fitness into your home.
What muscles a mother needs to work to breastfeed
New mothers have a lot to think about, and breastfeeding is definitely top priority. Breastfeeding can be a challenge, but with some effort on the mother’s part and guidance from a health professional, it can be done. The following are six exercises that can help new mothers strengthen their muscles in order to breastfeed successfully.
Six easy and fun breastfeeding exercises to help new mothers get started.
breastfeeding can be an amazing experience, but it’s not always easy. Holding your baby for hours at a time can really wear on your arms, and sometimes you just don’t have the time to go to the gym. Fortunately, there are a few exercises you can do at home that will help you stay fit and toned while breastfeeding. Here are six of the best:
1) The Cradle Hold: This exercise is perfect if you’re short on time. Lie down on your back with your baby in your arms, and cradle him or her close to your chest. Keep your arms raised as high as possible so that your baby feels secure. Hold this position for 30 seconds, then switch positions.
2) The Modifiedmodified Superman: This exercise is great for building arm strength and flexibility. Lie down on your back with both legs up in the air and your baby held against your chest, like in the cradle hold (see above). Lift one arm and simultaneously extend the other one straight out toward the floor. Hold this position for 30 seconds, then switch legs.
3) The Goblet Squat: This exercise is great for building leg and hip strength. Stand with your legs slightly wider than shoulder width apart and the bottom of your baby in the cradle hold (see above). Raise up onto tiptoes and lower your body down into a squat holding onto the back of your child’s head. Hold for 30 seconds, then switch to the opposite side
4) The Modified PressUp: This exercise is great for developing abdominal strength and core strength and is also good for improving balance as you dance. Lie on your back, bend one knee, placing it flat on the floor, with your foot against your calf muscles—your other leg should be fully extended behind you. Support yourself with one arm and raise up onto this stretched out arm until only your upper body is above your raised knee. If you need a bit more support, put your hand under the top of your knee. Return to the starting position by pressing off the floor with both hands and both feet.
5) Flow Focus: When you’re done with flat movements, get creative with flow by tossing in poi or bongo moves within dance session (which are typically 4-hour classes), feats of strength (when trying something new and challenging) or awesome speed work. What type of movement did they just do? “I usually keep track of the general area [in which they move] so that I know what their proficiency is at this point—typically what muscles are used during a certain move.” This way when you see them sneak behind their mates and pull off a move, you can say something like, “Christina is already hitting that calf muscle with the bongo fluidity and Jaihani is getting deeper into her split heel tips.”
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4. Get to Know Their Limit Strength Limits. It’s all about knowing your limit strengths and weaknesses, which range from mental barriers in your body to physical obstacles such as vibration-blasting drums during a dance class or weights in your hands during strength training. How will you know when they’ve reached their limits? “Take them a bit past what they said was their threshold,” says Stafford. And aim to develop an ongoing system where you swap out weight machines every time they struggle with one specific exercise.
Benefits of Breastfeeding
Breastfeeding is considered natural and healthy for a newborn baby. It provides them with the best food for their development. Aside from that, breastfeeding also helps in relieving mother’s post-partum pain, supplying amount of nutrients a baby needs to grow and strengthens the maternal-infant bond. However, some women find it difficult to breastfeed due to a lack of knowledge or experience. Here are six exercises that new mothers can do to improve their breastfeeding experience:
1) Get plenty of sleep – A tired mother is not going to be able to provide the best milk for her baby. Try to get at least eight hours of sleep per night. This will help you avoid complications during breastfeeding while you are rested and tense free.
2) Eat nutritious food – Make sure that you have enough nutritious foods in your diet. This will help you increase your milk production by providing the necessary nutrients that your baby needs. Include foods such as fruits, vegetables, whole grains and protein in your diet.
3) Pumping is important – Supplemental feeding through pumping can be helpful when breastfeeding isn’t successful. Pumping will remove any surplus milk from your breasts and give it to your child directly through formula supplementation
The Biggest mistake women make with postnatal exercises
Many women find they are not lactating after they give birth and believe that postnatal exercises are no longer necessary. This is a big mistake, as postnatal exercises can help increase milk production. Six exercises that are commonly prescribed in the postnatal period are: aerobic exercise, weight-bearing exercise, pelvic floor muscle exercises, deep breathing exercises, stretching exercises and reflexology.
New mothers often find themselves struggling to breastfeed without support. PTs can play an important role in assisting new mothers by prescribing exercises that will help them strengthen their muscles and increase milk production. These six exercises can be performed at home, and will help moms achieve their breastfeeding goals quicker and easier.
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PTs prescribe six exercises to help new moms with breastfeeding. These exercises can improve the quality of your breast milk and help you develop a better rhythm for feeding your child. Muscle Workout.