HALIBUT DERMA® - Exercises
A few simple techniques to bond with your baby.
- Talk to your paediatrician before you start these exercises in order to make sure they are safe for your baby and ask any questions you may have.
- Place the baby in a safe spot to avoid falls and other accidents.
- Avoid long exercise sessions. Start with short sessions and increase their duration progressively, up to 20 minutes.
- Become better acquainted with your baby by getting to know their favourite exercises, favourite time for exercising, etc.
- Avoid massage and exercise if the baby is hungry, tired or has just been fed.
- Perform gentle, fluid movements; do not force yourself or your baby into any movement of position.
- Play soothing music and sing or talk to your baby during the exercise session.
- Repeat each exercise 5-10 times.
- Enjoy the moment! This should be as pleasing to you as to your baby.
Exercises for Babies
Start by getting your baby used to a simple massage. Massage is very beneficial, as it helps babies relax and provides parents with additional opportunities for bonding with their babies.
Lie the baby on a towel placed on a safe surface, such as a mattress, the floor or your lap. Undress the baby and start by massaging oil onto their whole body. Look the baby in the eyes and talk to them lovingly. Make sure the oil you use is harmless if ingested – remember that babies put their hands and feet in their mouths! End the massage if the baby cries or shows signs of discomfort; you can always try again on a different day.
Start by placing the baby’s knee between your palms and roll the leg from knee to ankle as if sculpting a clay worm. Finish by shaking the baby’s leg lightly.
Chest and Back
Place your palms on the baby’s chest and draw a heart by moving your hands up and across towards the baby’s shoulders and then down and into a point towards the navel. Perform this exercise only if the umbilical cord has already fallen off. Repeat this movement on the baby’s back, taking care not to put too much pressure on the spine.
Several studies have shown that exercise is good for babies, as it promotes motor development, improves coordination and increases agility, strength and flexibility.
Hold the baby’s hands gently and open their arms wide. Bring the baby’s arms across the chest.
- Hold the baby’s legs by the ankles and move them gently in a cycling motion.
- Hold the baby’s legs and lift them as if you were going to change the baby. Separate the legs slowly into a “V”. Do not force the legs too far open. Return to the starting position and repeat this exercise.
Hold the baby’s hands and pull the baby up slowly into a sitting position. Don’t let the baby’s head fall backwards! If the baby is still unable to hold their head up, support the head with one hand while pulling the baby up with the other. Lower the baby down slowly and repeat this exercise.
- Myers-Smith, Carrie. Mom and Baby Exercise. [Online]. [Quote from 3 JUL 2013]; Available at http://www.dswfitness.com/docs/Mom&BabyExercise.pdf
Exercises for Mums
Exercise does wonders during pregnancy. It boosts mood, improves sleep and reduces pregnancy aches and pains. It also helps prevent gestational diabetes and preeclampsia and will prepare you for birth, as it strengthens the muscles and builds endurance. Additionally, exercise will make it much easier for you to get back in shape after the birth of your baby.
The American College of Obstetricians and Gynaecologists recommends that pregnant women should exercise at least 30 minutes a day, every day. The ideal workout will get your heart pumping, keep you limber, allow you to manage weight gain and prepare your muscles for birth, without causing undue physical stress to you or your baby.
Walking will keep you fit without damaging your joints. It’s also easy to do, doesn’t require any equipment beyond comfortable clothing and shoes and can be done safely throughout all nine months of pregnancy.
Swimming is the best and safest exercise for pregnant women. In addition to exercising arms, legs and lungs, as well as improving cardiovascular function, swimming allows expectant women to feel lighter, despite the extra weight of pregnancy.
You can also choose to do water aerobics as an alternative.
Dance to your favourite tunes in the comfort of your living room or at a dance class, as long as you opt for a low-impact routine. Steer clear from routines that call for leaps, jumps or twirls!
Yoga is excellent for relaxing and meditating and improves flexibility and muscle tone, with little impact on the joints.
Stretching is very important for keeping the body limber and relaxed, in addition to preventing muscle strain. Add stretching to your cardiovascular routines (walking, swimming) to get a complete workout.
It’s important to keep active during pregnancy. However, bear in mind that you’re not used to being pregnant. Ask your doctor for advice on the best and safest exercises for you and your baby.
- BabyCenter. The best kinds of exercise for pregnancy. [Online]. [Quoted from 3 JUL 2013]; Available at: http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc?page=1