Week 10

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: prune. Your baby’s muscles and nerves now work together to facilitate their first movements. 

You may be experiencing morning sickness, thought to be due to increased hormonal levels. It can be a tough time! There are lots of resources about how to reduce nausea. You can try eating in small amounts every one to two hours, drinking small amounts of fluids regularly and distracting yourself by spending time with people who make you feel good. If your nausea or vomiting is severe you should contact your doctor.

Have a watch of the Antenatal Education Class with Natalie if you haven’t done so already and learn all about what’s happening in your pregnancy from a  women’s health physio’s perspective. Click here to watch.

 
 

Standing Class

Equipment required: Resistance band, Mat, Towel

Mat Class

Equipment required: Mat, Towel

This Week’s Spotlight

Get the lowdown.

 
 

Centering

This is a foundation exercise that allows you to ensure you body is in a good posture and should be done before commencing other exercises. Start from the head and neck, then move to the shoulders, ribs, pelvis and finish at the feet.

Crook Lying Toe Taps

Crook lying is a great way to strengthen and stabilise through the midline. As you perform this exercise you need to maintain a neutral position and good control through the midline. Less can be more with this exercise, and if you feel that you are losing that spinal stability and control around the pelvis you should make the exercise easier for yourself.

Standing Stretch Class

Join Millie for the standing stretch class, great in the first and second trimester. This stretch works perfectly at the end of the standing class. Once you are entering the third trimester, or if you have pelvic pain, then try the other stretch classes.

 

Bowel Habits During Pregnancy

This is a snippet from the antenatal education video with Nat. In this section of the antenatal video, Nat discusses bowel habits during pregnancy and how to support healthy bowel function and protect your pelvic floor. For access to the whole antenatal education video click here.

 
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Download the PDF.

To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Good Bladder and Bowel Habits handout.

Download It

We’ve got A’s for your Q’s

Have a question about this week’s class?

Not sure how to perform one of the exercises?

Or just want a good casserole recipe?

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