FIT MAMA
An increase in energy levels during the second trimester of pregnancy may leave you itching to get moving. This prenatal flow can help…
The second trimester is typically – although, granted, not always – a time of more energy, less nausea and a renewed zest for getting moving. And while you’ll experience the exhaustive days of falling asleep at 5pm again during the third trimester, for now, it seems like a good idea to harness some of that pregnancy energy!
Sound familiar? Then it ’ll really help to know how best to stay active during this time, and mobility exercise is a great option. ‘As the belly and breasts start to grow bigger and become more prominent in the second trimester, mobility helps the body deal with the potential associated aches and pains of weight gain, by providing relief to structures such as the lower back, chest and thoracic spine,’ says Cara Forrester, director of education at The MINT Prjct (themintprjct.com). Wondering what moves to do? Forrester recommends trying poses such as seated straddle, bound angle, banded pass-throughs and side-lying book opener.
Don’t opt for prone moves, and during the second trimester (particularly after 16 weeks), you should also avoid exercise that involves lying on your back for longer than a few minutes, as the weight of bump can press on a main blood vessel and lead to a drop in blood pressure. ‘Some poses that might start to feel uncomfortable during this trimester include any pose laying prone on the belly or any poses that causes mum to feel dizzy,’ adds Forrester.
Want to go one better? Mobility and recovery app pliability (pliability.com) has got your back with Pregnancy Paths, guided mobility routines for all trimesters. Loved by mum and six-time CrossFit Games champion, Tia-Clair Toomey-Orr, and made in collaboration with pregnancy and postpartum fitness team, The MINT Prjct, the mobility sessions combine yin yoga, movement flows and stretches to improve movement health during pregnancy. Give it a go today with this Pregnancy Paths second trimester session. Aches and pains, be gone!
PUPPY DOG
Targets: upper back, mid-back and torso, easing any tension you have in those areas
• Start on your hands a
