| Schedule Dates |
| London W1. |
March
8th, 9th & 10th
22nd, 23rd & 24th
April
6th & 7th
19th, 20th & 21st
May
4th & 5th
17th, 18th & 19th
June
7th, 8th & 9th
21st, 22nd & 23rd
July
5th, 6th & 7th
19th, 20th & 21st
August
2nd, 3rd & 4th
23rd, 24th & 25th
September
6th, 7th & 8th
20th , 21st & 22nd
October
4th, 5th & 6th
18th, 19th & 20th
November
1st, 2nd & 3rd
15th, 16th & 17th
29th, 30th
December
1st
13th, 14th & 15th |
| Just For Mum! |
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The Mummy Tummy Masterclass is a one-off, focussed session which will:
Explain the need-to-know muscles, hormones & physiology responsible for the post-baby mummy tummy, following a natural, assisted or caesarean delivery
Explain the essential factors which determine the shape of your post-baby tummy... & what to do about them, right now!
Provide straight answers & facts to dispel common misconceptions & myths surrounding postnatal exercise & expectations
Offer individual testing for every participant, to diagnose & explain the extent of their own mummy tummy, & what they can do about it!
Expert demonstration, practice & guidance to identify & correctly engage the precise muscles needed to restore & build your flat post-baby tummy!
The exercises you need to know, & how to do them correctly & effectively
The exercises you must avoid, which will actually make the condition worse
How to use these muscles effectively in your everyday movements & activities in a way which will repair, not worsen, your mummy tummy!
Easy to follow instructions & guidelines to take away with you
Contact: Wendy on 0700 340 1287 |
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Greetings!
This newsletter is long-overdue! Apologies!
I started writing to you all collectively as I found myself writing emails regarding the same topics to various clients repeatedly! My aim was to look at common issues and give some sound and up-to-date advice, should you need it. The next few newsletters will be based on effective stretching. I'm trying to put together bite sized, effective stretches which are quick and simple to do!
The topic of this newsletter is back stretches.
I have included pictures of each stretch and would like to thank Wendy Powell (founder of No More Excuses) for her assistance, her advice and laughter whilst putting the material together.
Believe me when I say a picture says a thousand words! Enjoy... |
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| Back Stretches. |
Release for the lower back
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Lie flat on your back. Keeping head and neck relaxed, place both feet on the floor with knees bent. Keeping knees together, drop both knees slowly over to one side towards the floor. Come back to the centre & repeat on other side.
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For a stronger stretch, bring knees to chest before dropping gently down to one side, & turn head slowly in the opposite direction.
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Hold each position for 10-15 seconds. |
| All Fours Back Stretch |
 From all fours (hands and knees) ensure weight is evenly distributed & shoulders are directly above hands & knees directly under hips.
- Drop your head down, and as you exhale arch your back upwards (hips will tilt forward).
- Hold for 10 seconds (breathe!) and then return to the start position (neutral spine).
- Repeat 10 x.
- You will feel the stretch in your lower back.
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Standing Back Stretch |
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 Stand in good posture with neutral spine (weight evenly distributed, with knees soft & feet facing forward). -
Fold one arm across your chest, hold the other straight out in front of you.
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Keeping your feet facing forward, turn your body in the direction of your outstretched arm to face behind you.
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Keep your gaze focused on your fingertips as you turn.
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Return to the front. Repeat on the other side.
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You should feel the stretch in your lower back and sides during the turns. .
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Total Back Stretch - one of my personal favorites. |
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Kneel down and sit on your heels, preferably on a soft floor surface or exercise mat (to protect your knees).
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Lean forward, stretch your arms out as far as you can and place your hands on the floor.
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Tuck your head down.
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Breathe deeply & hold for at least 15-20 seconds.
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Stretch for Tight Shoulders
(especially after long hours at a computer, driving or breastfeeding!) |
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Stand in good posture with neutral spine (weight evenly distributed, with knees soft & feet facing forward).
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Clasp hands behind back, drop shoulder blades & gently draw arms upwards.
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Look straight ahead, & then VERY slowly tilt your chin slightly upwards.
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Don't hunch your shoulders, & be careful not to throw your head back or strain your neck. |
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Full Spine Release |
 Lie on your back, & draw your knees into your chest.
To stretch the upper back as well, slowly raise your head to curl towards your knees. Rock gently forward & back, easing out the spine. |
| Please Note: |
The best way to achieve the fullest potential of the stretch for your muscles is to start to listen to and 'feel' the stretch in your back, some areas might be tighter than others. If you can feel an area of tightness repeat the appropriate exercise from the above list, going into the stretch slowly and 'feel' it release. Breathe deeply & don't hold your breath. Pinpointing the area and focusing your mind on it will greatly help achieving a deep and relaxing stretch. |
| EFT Free Download |
I've mentioned to several of you 'tapping' as a tool to reduce the effect of stressful situations. This is a training manual, however, it contains all the information you need to 'tap' including the points. These are to be found on and around pages 85-90. Do contact me for further advice or help.
I hope you find it useful- I did! | |
I am sure you have found at least on of the above useful, if you have any specific area you'd like a stretch for just ask!
I look forward to seeing you either in London or Cornwall very soon.
Sincerely,
Dawn Symons
Quintessential therapies |
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