Week 36
Prenatal Online Exercise
Hello There!
At this stage in your pregnancy..
Baby size: pawpaw. Your baby is now in normal proportions between head and body.
Pregnancy can be so all-consuming, especially a first pregnancy. So much of the focus is on the birth, the baby, the baby gear, or how big the bump is! There are SO many firsts, and as we look ahead and move towards our baby’s birth, it can be hard to imagine what life will look like after that.
Are you wondering what to expect after having your baby? Looking after yourself is so so important. If you aren’t getting the support, rest and recovery that you need, then that affects your ability to care for your baby (and any other children). In this week’s education video with Millie, she discusses just this. She talks about postnatal recovery, restrengthening, and gently returning to exercise in the early postnatal period. We also have a PDF on Strategies for Recovery After a Vaginal Delivery.
Standing Class
Equipment required: Resistance band, mat, towel
Mat Class
Equipment required: Resistance band, mat, 1-2 towels or cushions
This Week’s Spotlight
Get the lowdown.
Diaphragmatic Breathing
Diaphragmatic breathing is a type of a breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe. It is also known as belly breathing. Diaphragmatic breathing helps to improve the efficiency of ventilation, decrease the work of breathing and improve gas exchange and oxygenation, all of which are important during pregnancy.
Thoracic Rotation
As you enter the third trimester of pregnancy your ribs flare out to accommodate your growing uterus, your abdominals pull from the front and your posture changes. For this reason, only twist, move and stretch within comfortable ranges so you don’t accidentally aggravate a rib.
Pelvic Girdle Pain Stretch
If you have pelvic pain then join Millie to learn how to stretch the legs and buttocks without flaring anything up. Don’t forget that this class is stored on our resources page so you can access it any time.
The Early Weeks of Postnatal Recovery
Join Millie while she chats about getting up and moving in the early postnatal period.
Don’t forget that our education videos are stored on our resources 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 Strategies for Recovery After a Vaginal Delivery 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!