Week 20

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: small rockmelon. Your baby measures around 23 cm in length from head to toe and weighs approximately 420 grams.

As your pregnancy progresses into the middle months, various emotions can surface. For some women, despite thinking they would enjoy being pregnant, it actually feels like a grueling process they must endure in order to have a baby. Despite society's expectation that all pregnant women should feel happy and 'glowing', for some women these feelings are far from the truth.

Nearly 50 percent of pregnant women experience leg cramps in their feet, calves or thighs, generally during the last few months of pregnancy. They often occur at night, jolting you awake in the most painful of ways! Some things that may help are to make sure you are hydrated, rest, stretch and massage your calves, and chat to your pharmacist about taking a pregnancy-safe magnesium supplement.

In this week’s education video, Mark, a pharmacist from Ochre Health Medical Centre in Bruce, discusses safe use of over the counter medications during pregnancy.

 
 

Standing Class

Equipment required: Resistance band, fitball or chair, mat, towel

Mat Class

Equipment required: Resistance band, mat, towel

This Week’s Spotlight

Get the lowdown.

 
 

Pelvic Floor Activation

There are three types of pelvic floor exercises that you should be practicing: maximal contractions, holds and quick flicks or “the knack”. Follow along with Nat in this video on how to perform each of these important exercises.

Side Lying Tabletop

In sidelying, bend both your hips and knees to 90 degrees and challenge your core and buttocks with this effective exercise. This is a great exercise to stay strong. Exhale to lift the leg, inhale to lower.

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.

 

Medication during Pregnancy

Join Mark as he outlines all the medications you might need during your pregnancy.

 

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!