Week 22

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: coconut. At this stage babies typically like to lie in a transverse position (or crossways inside your belly), with their feet and bottom on one side, and their head on the other side. 

About two-thirds of healthy pregnant women develop swelling after 20 weeks of pregnancy, even though their blood pressure is normal. This fluid retention can happen in the legs, feet and hands and is generally more noticeable at the end of the day. It may be worse on hot days, after a plane trip or if you are on your feet for long periods of time.

Pregnancy swelling can put pressure on nerves in the wrists, causing aching and tingling, usually worse at night. Have a watch of our Carpal Tunnel Syndrome education video with Alicia to learn more and get some tricks to reduce the symptoms. 

If you notice sudden swelling, especially in conjunction with headache, dizziness or visual disturbances, you should have your blood pressure checked by your doctor, obstetrician or midwife to make sure it is not related to high blood pressure. Have a read of our Pre-eclampsia PDF in the resources section.

 
 

Standing Class

Equipment required: Resistance band, mat, towel, chair

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.

Getting Up and Down

Getting up and down seems simple enough before getting pregnant, but the further along you progress within your pregnancy, the more challenging it becomes! This video offers a guide on staying safe while still continuing the get down to the ground and get back up again.

Stretch on the Mat

Join MIllie and stretch out on the mat. This class complements the mat class so well and hits all the big muscle groups. Don’t forget that this class is stored on our resources page so you can access it any time.

 

Carpal Tunnel Syndrome

Alicia discusses the anatomy of the carpal tunnel and the changes to this area that occur with pregnancy. She goes through the symptoms and management of carpal tunnel syndrome, so if this applies to you, please have a watch.

 
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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 Carpal Tunnel Syndrome handout.

Download It

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