Last trimester exercise! The end is in sight…

At my prenatal exercise class the other night, my teacher told me that the exercise I had been doing in my barre class were actually quite dangerous! I have always loved Barre and anything ballet based, so thought that I’d be okay to continue throughout my pregnancy. I have read many places that if you did a certain exercise before you became pregnant, you’re safe to continue it throughout! Obviously I was so wrong. So no more hip opening pliés and leg raises. However, here are a few of my favourite exercises that I am okay to do in my final month.

Yoga based stretches

I’ve really slowed down my yoga practice as is it has become a lot less dynamic.I do a couple of incredibly modified Sun Salutations to warm up, some side stretches, following with some yoga poses (including the ones mentioned here) and then I end with some pelvic floor work and some light twists.

I am generally unable to go straight into Downward Dog without first putting my knees on the mat. I still find it great for stretching out my calves which have become so tight with the extra weight.

FullSizeRender 5As you can see, it is a very short Downward Dog as I am really trying to get into the lower calf muscle, the soleus, as I feel that it is so tight it’s causing crazy heel pain! A complete self-diagnosis, but it really seems to help me. Also, I can see from this photo that my arms are not straight-I think it was because I was about to come down as there was a huge amount of uncomfortable moving around going on in my uterus!

 

Another favourite is the wide-legged squat, which I am also hoping to use during labour. I’ve always loved this pose anyway as my inner thighs get such a great stretch.

FullSizeRender 4

A few other stretches I have been doing include a mini back stretch on my knees (also stretches my hip flexors as I do a lot of sitting at work) and a quadricep stretch, which again also stretches out the front of the hip.

I also use my green theraband (about £2 from eBay or Amazon), the green being of a high resistance, but you can find many different types online. I use this to perform a number of pilates based exercises to strengthen my back, chest and arms. I also use them to add resistance to my lunges.

FullSizeRender
Using the theraband to perform arm raises-it’s a shoulder burner!

And of course I have to mention my block that I love to sit on when doing seated stretches else my big tummy gets in the way of forward folds! The block offers me extra height and helps the baby tip forward into the pelvis, especially now as he is head down, a good position for birth. I also find my strap (as seen in the photo below) great for stretching out my lower back.

FullSizeRender 6
Sitting on my block and using the strap to create a slight twist and alleviate lower back pain.

Finally, if a bit random, a tip given to me by my Pilates instructor: use a rolling pin under your feet to create flexibility and improve tone. I have always had what I call ‘straight’ feet (not flat but not high arches either) and am trying to improve the arch. I roll the soles of my feet across the top of the rolling pin for 5 minutes for each foot every day. It really hurt at first (apparently that’s just the tight muscle fibres breaking down!) but now it feels like a really great massage.

FullSizeRender 3

 

 

It is safer to do this on a mat so that you don’t slip! After doing this exercise for a month, I am able to point my toes without cramping and am getting less pain in the soles of my feet when I walk to work. Who knew a rolling pin could be incorporated so easily into an exercise regime? At least it’s getting some use seeing as I rarely use it for baking….

 

 

 

With only four weeks to go until my due date, it was actually a relief to be told that I needed to take it easier exercise-wise as I wanted to cut down anyway, but felt that it would be a lazy thing to do! I can’t wait to get back to my dynamic vinyasa flow self-practice, but am happy to slow down for the safety of myself and the baby.