Week 17
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: pomegranate. There is now plenty of fluid around your baby, allowing them to turn, twist and change position frequently.
You may find that you feel warmer and sweat more. This is really happening! You have increased blood flowing through your body and the hormone progesterone causes the tiny blood vessels in the skin, the capillaries, to become fuller and closer to the skin's surface. These changes combined with an increased metabolism, causes your body temperature to increase slightly. This may mean you happily sleep with only a sheet covering you, while your partner lies under thick blankets!
Women often experience the onset of low back pain and pelvic girdle pain around week 18-22. Have a watch of our Back Pain During Pregnancy education video with Natalie this week and keep your eye open for the Pelvic Girdle Pain education video up next week.
Standing Class
Equipment required: Mat, towel
Mat Class
Equipment required: Resistance band, mat, towel
This Week’s Spotlight
Get the downlow.
Marching
Marching is an exercise that allows you to gently challenge your core. If you are experiencing pelvic girdle pain, modify this exercise by either performing alternating heel raises, or replace with squats. Moving your arms out in front of you in an alternating fashion will create an added challenge to your deep abdominals and pelvic floor.
Abdominal Activation
Abdominal activation is necessary to stabilise through the midline when performing a challenging core exercise, however, it can feel tricky to just turn on the deep abdominals. We go through different cues that can help turn those muscles on. We then engage the abdominals as much as we are able, then just 50%. We do the same thing imagining the belly is an elevator.
Upper Back Stretch
Are you feeling tight through the upper back and stiff through the neck? Join Millie to mobilise and lengthen through the upper body. Grab a fitball, a chair or do the stretch in standing. Ahhh, this feels good!
Back Pain in Pregnancy
Back pain is common during pregnancy. Learn how to manage it with Nat it this week’s educational class.
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 Tips for an Injury Free Pregnancy 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!