Week 29
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: butternut squash
Your baby is now developing a special layer of fat called brown adipose tissue which helps your newborn keep warm.
Have you thought about your birth plan? Don’t be put off by the name, your birth plan can range from a few ideas to an extensive plan covering many contingencies. Creating a plan gives you (and your partner) the opportunity to verbalise or write about what you consider important for your birth. This may be a time to have a think about using TENS during your labour. Watch the TENS education video with Natalie to get more details on how this would work and have a read of the PDF on this topic.
Standing Class
Equipment required: Resistance band, mat, towel
Mat Class
Equipment required: Resistance band, mat, towel
This Week’s Spotlight
Get the lowdown.
Salute to the Sun
A great moving stretch for the upper back, shoulder blades, neck and arms. Pay particular attention to your breathing during this exercise. This will also add an element of relaxation to your day.
The Clam
This sidelying glute exercise strengthens the buttocks as well as working on abdominal and pelvic floor control. You can keep both heels down or challenge yourself further by lifting both heels up. Once you get the hang of it, then use your breath, exhale to lift the knee inhale to lower.
Upper Body Stretch
Join Millie to move and stretch the upper body, lengthening through the spine and broadening across the chest. This stretch can be done at any time during pregnancy and also compliments the Stretching with Pelvic Pain class.
TENS during labour
The TENS machine is a great tool to use for pain-relief during labour. Natalie discusses what a TENS machine is, its benefits and disadvantages, what equipment you will need, set up instructions and when should you start using it. Don’t forget that this video is stored on our resources page so you can access it 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 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?
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