Week 26
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: bunch of kale. Your baby's movements are generally more regular now and he or she may physically respond to you if you press on parts of their protruding feet, bottom or hands.
The later months of pregnancy can bring tiredness and insomnia, perhaps with difficulty getting to sleep or waking frequently because of pregnancy discomforts, needing to urinate, or worrisome thoughts. The lack of sleep sure gets exhausting and affects your whole day. If you’re experiencing this you may wish to try meditation or a relaxation visualisation. You can get the Mind the Bump app which is pregnancy specific and full of mindfulness meditation guided by your stage of pregnancy. Another great option is the Headspace app, not pregnancy-specific, but a fantastic resource of mindfulness meditations.
If you are experiencing any pain around the pelvis watch our Pelvic Girdle Pain education video with Natalie this week to learn more. If you’ve already watched it, perhaps you’d like to read the PDF below on the same topic and have a look around our resources page to see what other tips and tricks you find!
Standing Class
Equipment required: Resistance band, mat, towel, chair
Mat Class
Equipment required: Mat, towel
This Week’s Spotlight
Get the lowdown.
Mermaid Stretch
This stretch is fantastic for the upper back, arms, wrists and neck and you can perform it in standing, sitting or kneeling. Use this exercise throughout the day if you are feeling stiff or sore.
Four Point Kneeling
This exercise creates movement in the spine as well as gentle strengthening in the pelvic floor and abdominal muscles by challenging the core while in the four point kneeling position. If you experience any pelvic girdle pain then just extend through the arms.
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!
Pelvic Girdle Pain
Natalie talks you through pregnancy-related pelvic girdle pain - what it is, why it happens, what might make it worse and how to manage it. Don’t forget that this video and more are stored on our Common Conditions page so you can access them any time.
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 Pelvic Girdle Pain 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!