Get the most out of your time in the pool

I know a lot of pregnant mums and new mums like to spend time in a pool, swimming or baby swimming to prepare for birth in a gentle way or to get baby used to a watery environment. I teach aqua-natal classes and love the lightness I feel submerged in a pool at least once a week. It's great for me but even nicer for my highly pregnant mums. Post-natally, movement in water helps relax those overworked joints and back and give you a break from carrying baby.

The movement that work the best for me in the pool are tension releasing stretches as the water is a naturally relaxing environment. If you enjoy the suberged feel, try the following restorative stretches next time you are in the pool. A couple of minutes before or after a class, or lane swimming will add a new dimension to your pool work out.

The calf stretch is great to relieve tension at the back of your legs. If you don't have a woggle you can do a double calf stretch instead. Stand an arms length away from the pool side with hands on the side. With fully extended legs push your bottom behind your heels and bring your head between your upper arms. Let your head hang. This one is great for the back of your legs and the upper back.

The number 4 stretch is one of my favourite and the water is an ideal medium to practice it. When crossing your legs and sitting back as if onto a chair, try and keep your knees over your heels and you get an even deeper stretch.