Week 35

Coming into the second last week of the pregnancy program with Hey Fit Mama, I hope you're feeling fitter, stronger and more confident about the last few weeks of your pregnancy. This week I just want to draw your attention to some stretches we often don't make enough time for simply because when you're not pregnant, you probably don't have a great need to practice them. It might be possible that at this stage of your pregnancy you can no longer reach your toes but that doesn't mean you don't stretch your calves. The wrists and the ankles can easily be neglected during workout but if your body begins to become a little puffy, then regularly and comfortably stretching your wrists and ankles can go a long way. 

For the wrists and ankles there are two main movements to stretch - flexion and extension.

For the ankle, stretching into extension is stretching the calf and this is done with both a bent and straight knee (as seen below). Stretching into flexion is easily achieved in an exercise like child's pose as long as you untuck your toes and sit back on your feet. 

For the wrist, you can stretch into flexion and extension in front of your body and behind your body. Make sure you move in and out of the stretch. If you hold them for too long at the end of range, you can get pins and needles, and this is not the desired response. 

Good luck and see you next week for our final session together in this pregnancy program. Keep up the great work, Sian

WORKOUT GUIDE

Strength work
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3

Stretches
Perform each stretch for 60 seconds or 30 seconds on each side if required.

WORKOUT 1

WORKOUT 2

WORKOUT 3