Managing change during pregnancy-2nd Trimester

Second Trimester (Week 13-28)

16th Week

You have probably started to look and feel pregnant by now, with noticeable weight and a disappearing waistline. There may be a increase in skin pigmentation.

• Your baby is able to practice breathing and suck his thumbFine hairs (called lanugo) cover his face and body, but disappears after birth.
• Size of baby: approximately 16cm.
• Weight of baby: approximately 135g.
  

20th Week

Your skin pigmentation may be more obvious now. Your breasts are getting larger and heavier, so get a good maternity bra for support. You may experience backache because of your ligaments and joints may have slackened.

You may start feeling that your baby is moving.

Tooth buds developing.

Your baby can grip firmly with his hands.

Hair will grow on his head.

Size of the baby: approx. 25cm

Weight of the baby: 300-340g

24th Week

• Leg and arm muscles have developed.
• Your baby may do somersaults.
• Your baby may cough and hiccup.
• Size of baby: approx. 32-33 cm.
• Weight of baby: approx. 570g.

28th Week

Your abdominal skin becomes very stretched and might have some red strectch marks. Problems like indigestion, heartburn, and leg cramps may occur.

• Fat deposits are being laid down, so your baby looks more rounded.
• Your baby's face and body are covered with "vernix caseosa", which waterproofs the skin.
• Your baby can open and close his eyelids and look around.
• Size of baby: approx. 35cm.
• Weight of baby: approx. 0.9-1kg.

Note: If your baby will be born during 7th-8th month of pregnancy, it could survive under special care.

Managing Change during Pregnancy-1st Trimester

First Trimester (Week 1 to 12)
Your body reacts to hormonal changes, possibly with nausea or vomiting. You might feel a metallic taste in your mouth. Your breasts may feel tender and become enlarged and you may need to urinate more frequently. You may notice an increase in vaginal discharge which should be whitish in colour.

3rd Week

• Development of your baby’s brain and spinal cord begins. (This is most crucial
• Embryo is implanted in the wall of your uterus.
  

6th Week

• Your baby's heart begun to beat.


• Size of baby: approximately 6mm.

8th Week
Morning sickness may still continue to bother you.

• Your baby's head begins to grow with recognisable facial features and developing ears.


• Liver, spleen, and digestive system are developing.


• Your baby's central nervous system is developing.


• Four limbs grow with web-like fingers and toes.


• Size of baby: 22-25 mm.
  

TWIN TRIVIA: About one in 80 pregnancies result in twins. If twins run in your family, your chance of having them is greater.

12th Week

Symptoms like nausea and frequent urination may occur less often now, but constipation may be a problem. Your hear lungs, and kidneys are working hard due to increased blood volume.

• Your baby's head looks too large for his body.


• Your baby is able to form different facial expressions and can open and close his mouths as well as suck.


• Fingers and toes have developed, nails have grown.


• Weight of baby: approximately 18g.


• Size of baby: approximately 6.5-7.5cm.

Posture and Antenatal Pregnancy Exercises

Posture
Good posture is just as important as antenatal exercises in maintaining your overall well-being.
Keeping the correct posture during your pregnancy is important to reduce the risk of back injuries. Make sure you stand up straight. Bend your legs instead of your back when picking up or lifting things. Avoid high-heeled shoes and prolonged standing.

Standing up
Keep your shoulders back and drop them slightly. Keep your back straight. Tuck your bottom in. Lift your chest and ribs. Stomach muscles should be tightened. Have your feet positioned slightly apart.

Sitting down
Sit up straight on chair that will support your back. (You can use a pillow to further support your back)

Picking up objects
When picking up objects, squat down, use your leg muscles and keep your back straight.

Getting up
Roll onto your side and use your arms to help push yourself up. This will help prevent straining your back and abdominal muscles.

Exercise
Exercise helps promote good posture, tones, and strengthens muscles in the stressed areas (particularly back, abdomen, pelvis), and improves blood circulation and psychological well-being (among other benefits). It’s a good idea to take some form of regular exercise if your current pregnancy (or any previous ones) is uncomplicated.

Back strengthening
Lie on your back with your knees slightly bent. Keep your feet together and flat on the floor. Slip your hand under the hollow part on your back, and press your spine against the floor with your abdominal muscles until your back is flat. Hold for 4-5 seconds. Relax and repeat 5-10 minutes.

The Cat
Push your head down and arch your back gently. You should feel a stretch from your neck to the base of your spine. Relax your back to its normal position as you raise your head. Repeat 1-2 times.

Breast muscles
Keeping your back straight, sit cross-legged on the floor. Take hold of your left wrist with your right hand and vice versa, in front of your chest. Take a deep breath and exhale slowly. Breathe in again. While holding your breath, push your shoulders and ribcage down. Tip your chin gently on to your chest and slide each wrist towards your elbows ten times. Lift your head up and exhale slowly. Repeat this 1-2 times.

Back, thigh, and pelvic muscles
Squat down with your feet turned out slightly. Your heels should be flat on the floor and your back straight. Press your elbows against your thighs to stretch your thigh muscles. Stay in this position as long as it is comfortable.

Squat with a chair
You can use a chair to help support you as you squat. If you have difficulty in keeping your feet flat on the floor, place a folded blanket under your heels.

Abdominal exercise
Lie on your back with your knees bent, hips wide apart, and feet flat on the floor.
Place your arms a short distance from your body. Press your spine against the floor until your back is flat. While keeping your back pressed flat against the floor, slowly straighten your legs. Once your back begins to arch, bend your knees and repeat the exercise.

Sports that are strenuous or involve sudden movement should be avoided. Walking or swimming is enjoyable and beneficial. But before proceeding with any strenuous exercise, discuss it with your doctor. Always eat some carbohydrate-rich food an hour before exercise. In the final months of pregnancy, vigorous and strenuous activities are not recommended. During this time, you will need more rest.