PRE & POST NATAL HELP

PERINEAL MASSAGE

During pregnancy, from 34week and postpartum, once the perineum has healed around 6 week.

Benefits include:
- Reduce risk of tearing and episiotomy
- Helps soften and stretch the perineum
- Improve skin elasticity and scar mobility after birth

Oil recommendation:
- Coconut oil
- Naydaya Vaginal Victory oil
- Naqi Scar Treatment Repair oil

LOWER BODY PREGNANCY CLASS

Working gluteus (buttock muscles) and balance, as well as the deep core muscles.

This class includes:
- Squats
- Knee lifts
- Bird dog and variation
- Stretches

UPPER BODY PREGNANCY CLASS

Using little weights and elastic bands (or alternatively cans of beans and a towel) to work on the upper back postural muscles and rib cage.

This class includes:
- Weighted arm reach
- Pilates push ups
- Mini plank
- Stretches

PELVIC FLOOR EXERCISES

Pelvic floor squeezes can help prevent incontinence but also help with back pain and pelvic girdle pain.

The aim is also to teach your brain how to control your pelvic floor muscles so once postnatal your muscle memory will help you regain strength quicker.

Remember the breath is important. Exhale to lift AND inhale to release. Both are important.

HIPS & LOWER BACK STRETCH

  • Windmill - Releases your spine and rib cage into rotation.

  • Deep squat - Open hips and pelvis, relaxing the pelvic floor muscles.

  • Cat/Cow - Release tension around the lower back and its baby into an optimal birthing position.

  • Windshield wipers - Moves the hips into internal and external rotations as well as release tension around the side of your body.

UPPER BODY STRETCH

  • Shoulder shrugs - releases big shoulder and neck muscles such as trapezius

  • Mermaid stretch - open the side of your body, stretches your ribs and spine

  • Banded shoulder stretch - using an elastic band or a towel, this helps open your chest

  • Thoracic extension - using a pillow or ball, this will open your mid back

USEFUL LINKS

LOCAL CLASSES/GROUPS 

  • Newcastle Parents, babies & toddlers Facebook group HERE for classes and events in the area

  • Baby Hub NI Facebook group HERE or classes and events all over Northern Ireland

  • The Parent Rooms HERE Coffee and play dates, Sling library and reusable nappy advice

  • Sure Start HERE

FEEDING HELP

  • Lactation consultant HERE

  • La Leche League HERE

MENTAL HEALTH

  • Centered Soul (Newry) HERE, for perinatal counselling 

  • Mood Matters Parent and Baby HERE 

  • Rewind method from the Belfast Baby company HERE

WOMEN HEALTH PHYSIO

  • Mummy MOT registry HERE

  • Pelvic health physio HERE

  • Support after childbirth injuries Masic