Week 31
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: bunch of asparagus
The increasing size of your growing baby is putting more pressure on your bladder causing you to run (or waddle) to the toilet more often. You may also notice that cannot contract your pelvic floor muscles for as long as you previously could. This is common during the third trimester due to the weight of baby pushing down into these muscles throughout the day, fatiguing them.
Watch the Pelvic Floor education video with Natalie (on the Resources page) if you need a refresher course on how these important muscles work and how to protect them and keep them strong. During pregnancy you really want to prioritise pelvic floor and deep abdominals to build core stability, assist good posture and healthy movement.
This week our education video is with Natalie, discussing the postnatal recovery following a caesarean section birth. Look out for the education video with Millie, in week 36, when she discusses returning to exercise and restrengthening in the early postnatal period.
Standing Class
Equipment required: Resistance band, mat, towel
Mat Class
Equipment required: Resistance band, mat, towel, 1kg dumbbells (or equivalent e.g. can of beans - optional), fitball (optional) or chair
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.
Abdominal Activations
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 without bracing all your abdominals. We go through different cues that can help turn those muscles on.
Stretch Mat Class
Join MIllie in a full body stretch. This class complements the mat class so well. This class is safe throughout your pregnancy, providing you don’t have pelvic pain. If you have pelvic pain you may want to try out Stretching with Pelvic Pain. Don’t forget that this class is stored on our resources page so you can access it any time.
Recovery after a Caesarian
You never know how your birth may go. It may follow your birth plan to a T, or you may need medical assistance and an emergency caesarean. Or perhaps you plan to have an elective caesarean. Either way, if you want to be informed, this video is for you. Join Nat as she talks you through recovery from a caesarean section.
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 Recovery After a Caesarean Section 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!