Week 38

Prenatal Online Exercise

 

Hello There!

At this stage in your pregnancy..

Baby size: leek. Your baby's placenta now covers about one third of the inner surface of your uterus and processes around 12 litres of blood per hour! 

And how are you doing mumma? You may be wondering how you will know if labour is starting. Many women experience prelabour, before established labour begins, when the uterus starts tightening or contracting, which may be felt as backache or menstrual cramping. This process softens and thins the cervix, a process called effacement. It can go for weeks, days or hours. Not all women notice it. Established labour is when you experience regular and usually more painful contractions and the cervix dilates from about 4cm-10cm.

Keep your body happy and healthy by checking and correcting your posture throughout the day.

 
 

Standing Class

Equipment needed: Resistance band, Pilates ball or cushion, towel, mat

Mat Class

Equipment needed: Resistance band, towel, mat

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.

High Kneel Raise with Theraband

Once you have found your neutral or centered spinal position, we then engage through core muscles and do theraband exercises. While it is your arms moving, the focus is on maintaining your neutral position and in that way strengthening your deep stabilising muscles.

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!

 

Fitball Squat Class

Grab your resistance band and ball and join Millie in this squat class, tailored to the third trimester. Maintain strength through your legs and pelvis to assist in an active labour and prepare for the demands of having a baby. Don’t forget that this class is stored on our resources page so you can access it any time.

 

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!