4 Tips Every Breastfeeding Mom Needs to Know

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In light of World Breastfeeding Month, we are giving out 4 Tips every mom who is breastfeeding needs to know.  A lot of moms out there are trying to make a big decision on whether or not to breastfeed, or maybe struggle with continuing breastfeeding. Breastfeeding can be tough on a mom and we would like to give some quick tips on how to make it just a little easier on you. 

What most people don’t realize is how important posture is while breastfeeding. Since breastfeeding is such a repetitive activity, it can lead to serious injury and dysfunction. We want to make sure that doesn’t happen to our mommas! So to all the moms out there that are breastfeeding on the couch, in the car, in the kitchen or anywhere else, please remember the following: 

  1. · Keep your spine as neutral as possible, use pillows for support and comfort

  2. · Keep your wrist in a neutral position, use a wrist splint if experiencing pain or tingling

  3. · Always bring the baby to your breast, avoid bending forward to bring your breast to the baby

  4. · Avoid sustained neck positions, great opportunity to perform general neck stretches

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Breastfeeding is a difficult job! We hope that this will help all our moms remember to take care of themselves as well as they care for their baby. 

And for all of our first time mommas out there that have decided to breastfeed, don’t be alarmed if you feel as if you are having contractions when you first start breastfeeding. Breastfeeding can help your uterus heal and return to its pre-pregnancy size. And remember to drink plenty of water not only to keep you hydrated, but to also help with milk supply production! 

If you are interested in learning more about products to help with your posture while breastfeeding, here are some great products to help! 

BobbyMyBrest FriendSan Diego Bebe Twin

If you are in pain, or are unsure of different posturing techniques to use when breastfeeding, please schedule a free consultation with Dr. Jennifer Lavin with one of our Discovery Visits. We would love to answer any questions or concerns you may have!

Back, Neck or Knee Pain? What's Bothering You?

Mindful Matters Wellness wants to help you feel better.  We've been working hard to create reports that address the types of pain we commonly treat at Mindful Matters Wellness.  7 Easy Tips to Prevent Knee Pain, 8 Effective Strategies to Ease Back Pain, and 8 Quick Easy Ways to End Neck Pain.

Each report contains tips and advice on easy ways you can help reduce the pain that is bothering you.  They are all written by a Doctor of Physical Therapy and are a great place to start if you feel you want relief but maybe aren't quite ready to commit to physical therapy.

We're extremely excited to share these reports with you. At Mindful Matters Wellness it is our mission to help you live life with less pain.  So let us know, what is hurting you and we'll send you the report, for free.  

 

Namaste in Bed...

Ever struggle with finding time to meditate? Well, I have figured out a solution that works great for me and could help bring a more reflective and balanced state of mind to the rest of your day.  All it takes is dedicating a set time to practice meditation, and in this case it’s first thing in the morning, from your bed!

Over the past year, I’ve come to realize meditation doesn't have to be a time-consuming practice. Nor do I need to be in front of a shrine, sitting cross-legged, or in some remote location. It can simply be in the comfort of my home, while lying in bed for a few minutes a day.

To make this meditation practice work you do need to add 10 minutes to your daily morning routine, and set a timer dedicated for a meditative practice.  I personally use a free iPhone app called Meditation Time - A Beautiful Meditation Timer by Daniel Wuerstl. I like this app because it allows me to set timed intervals of gongs to keep my meditative practice on task and I feel it provides the best resonating gong sound I could find on my iPhone.

Step One - 10 Deep Belly Breaths

After setting your meditation timer, begin with 10 deep belly breaths.

On average we breathe 23,000 times a day and because of this, we tend to take breathing for granted and form bad breathing habits like shallow breathing, or using unnecessary muscles.

So, what is a belly breath?

It’s breathing that is initiated from your diaphragm muscle so when you inhale you can visibly see your belly rise, and as you exhale, or release your diaphragm, it then “falls” to a resting position.

Inhale Deeply

Inhale Deeply

Exhale Completely

Exhale Completely

Step Two - Body Scan using Visualization

Switch your breath at this point to its own comfortable pace, visualize different parts of your body, scanning from one region to the next, and attempt to relax particular areas you may feel are holding stress or tension. This is your time to check in with your physical body and gaining awareness of its needs.

Step Three - Training to Clear your Mind

Take the last few minutes of your practice to clear your thoughts of internal chatter, expectations, or reservations about your day.

Letting go of one particular thought may be difficult.  If that becomes the case, return your focus to your breath and visualize its pathway throughout its full cycle. Redirecting focus to your breath will divert your attention, allowing lingering thoughts to pass subconsciously.

Step Four - Daily Affirmation

I’m sure many people have heard the phrase ‘you are what you eat’, but in this context ‘you are what you think’.  

Daily affirmations are conscious thoughts to carry with you throughout the rest of your day.  They don’t need to be long, or complicated; the only requirement is that they invoke positive emotions, thinking or actions.

Creating an affirmation is personal, and if you are struggling with creating your own check out this link to an article by Huffington Post that provides 35 affirmations for inspiration.

When it’s all said and done…

I was able to create my meditative practice by simply adding 10 extra minutes of lying in bed to my morning routine, and have been able to enjoy it on a daily basis.

If this meditative practice interests you, remember, don’t snooze but instead set a timer, breathe, scan your body for tension or stress, clear your mind, and formulate an affirmation to carry with you throughout your day.

Over time you will see the many benefits that a routine meditation practice can bring your life. Plus, if you’re like me you will enjoy staying in bed for an extra 10 minutes in the morning.

Namaste and have a Mindful Day!

P.S. Want to experience an example of a 10 Minute Meditation? Checkout our 10-Minute Meditation Video and challenge yourself to spend an extra 10 minutes meditating the next time you’re in bed.

Thank You for Your Support...

Milwaukee's Newest Wellness Center is now Officially Open!

Saturday, April 1st, 2017 is a day Mindful Matters Wellness will never forget.  Our Wellness Center that provides physical therapy, Pilates, yoga and other health and wellness services is now officially open for business.  We couldn't be more thrilled to be apart of the Milwaukee community! We look forward to growing, sharing and educating on our philosophy of personalized health and wellness.

We are beyond grateful to everyone who joined Mindful Matters Wellness at our grand opening event. We kicked off the day with a free Vinyasa Yoga class, followed by facility tours, equipment demonstrations, complementary hors d'oeuvre and drinks, and a relaxing group guided meditation. 

If you weren't able to make it to our grand opening event, don't worry, we're so excited about our new space that we're offering FREE classes throughout the month of April!  Check out our class schedule online. While you're here, earn discounts on services by checking in at our location on Facebook or tagging us on Instagram #GOmindfulmatterswellness. 

We've got a lot more amazing things planned so check back often or follow us on Facebook and Instagram for updates.  Thank you again for all of your support! We look forward to seeing you soon!

Photos & Video: Capio Creative Co.(www.capiocreativeco.com)

#GOmindfulmatterswellness, #grandopening, #physicaltherapy, #Pilates, #yoga, #meditation, #milwaukee, #mkecommunity, #mke, #mmw, #mindufulmatterswellness

April 1st GRAND OPENING

Grand Opening

Saturday, April 1st 2017

We promise this is no April Fools’ Joke! We are excited to announce that Mindful Matters Wellness is celebrating its grand opening this Saturday, April 1st 2017.  We’re kicking off the festivities with a free yoga class, followed by meet & greet facility tours and a free group guided meditation.

  • 8:00am-9:00am Free Vinyasa Yoga
    • Register online at www.mindfulmatterswellness.com, space is limited
  • 2:00pm-4:00pm Drop in to meet our staff and check out our newly remodeled space
    • Complimentary hors d'oeuvre and drinks provided
  • 4:00-4:30pm Free Group Guided Meditation
    • No registration required

Join us at any time during our grand opening celebration and be entered in a raffle to win a free private Pilates session.  

Help us spread the word about our big day and receive promo codes with discounts on our products & services. Check-in on Facebook or tag us on Instagram at #GOmindfulmatterswellness.  

We look forward to seeing you there!

-The Mindful Matters Wellness Team

1845 N. Farwell Ave Suite 200 Milwaukee, WI 53202