Week 15
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: orange. Your baby can now grasp with their hands and suck their thumb, awwww!
You may notice your baby bump is beginning to show and that you need to loosen the clothing around your waist. It may be harder for you to bend over now to pick things up (or lift your toddler). From here on in, your baby grows quite rapidly and your belly will quickly pop out! In the coming weeks, as your baby grows, you will need to start considering maternity clothing.
This week we have another education video on managing constipation during pregnancy, this time with Lauren Butler from Life Pharmacy Group. If you missed the video on managing constipation in Week 11 with Brielle, an accredited Dietician with a focus on the perinatal period, it can be found in the online resources. Also, watch the section on 'good bladder and bowel habits’, in the prenatal education class with Natalie, if you haven’t already.
Standing Class
Equipment required: Resistance band, chair, mat, towel
Mat Class
Equipment required: Resistance band, mat, towel/cushion
This Week’s Spotlight
Get the lowdown.
Squat Heel Raise Combo
This exercise requires and improves strength, coordination and stability. All exercises are modifiable so either challenge yourself by combining a squat and heel raise, or make it easier for yourself by doing the heel raises and squat separately.
Bridge
This exercise is a great way to strengthen and stabilise around your pelvis during pregnancy and an effective way to strengthen postnatally. As you exhale, tuck your tailbone between your thighs, push through your heels and move up into a bridge position. As you return to the start position, try to lower your spine one vertebrae at a time back onto the mat.
Stretch Mat Class
Join MIllie in a full body stretch. This class complements the mat class so well. This class is safe throughout your pregnancy, providing you don’t have pelvic pain. If you have pelvic pain you may want to try out Stretching with Pelvic Pain. Don’t forget that this class is stored on our resources page so you can access it any time.
Constipation and Pregnancy
Constipation is commonly experienced during pregnancy and can often be caused by different medications and supplements. In this video, Lauren Butler from Life Pharmacy Group discusses causes and management of constipation from a pharmacological perspective.
Download the PDF.
Still unsure of what to do to achieve optimal bowels? To make it easy, we have summarised everything into a downloadable PDF. Click the button below to download your copy of our Setting a Bowel Routine handout.
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?
Message us!