In our previous blog we unpacked how to alleviate the discomfort of pelvic pain during the third trimester. That got me to thinking about some things we can do to improve well being, and prepare for birth during this critical phase of pregnancy. In today’s blog I will share my go to list of the most effective exercises for the third trimester of pregnancy to facilitate an easier birthing experience. We’ll go over the benefits of exercise during the third trimester, safe exercise practices, and effective third trimester exercises for easy birth.
It is very important to consult with a healthcare provider before beginning any workout routine. The pelvic floor physical therapists at Optimize Pelvic Health will assess your particular situation, and recommend what’s most appropriate to help prepare you for a smoother birthing experience.
Understanding the Benefits of Third Trimester Exercise
The third trimester can be quite uncomfortable, as the fetus begins to grow in both size and weight. Reduced mobility, increased pain, and not knowing what is safe may discourage you from maintaining a workout routine during the third trimester. However, there are many important benefits to maintaining a safe, regimented exercise routine during the third trimester.
Mobility For You = Mobility For Baby
The most pronounced benefit of exercise during this time is mobility… Keeping the hips and pelvis mobile allows the baby more room to move. The following stretches are some of my most recommend to our pregnant patients at Optimize Pelvic Health:
- Pelvic elevator
- Cat-Cow Stretch
- Child’s Pose
- Standing/Ball Hip circles
- Squatting Pose
Stretches like these help to improve the length of your pelvic floor, keeping your hips and pelvis mobile.
Exercising Preps Your Pelvic Floor For A Vaginal Birth
Most of us are under the impression that the goal when prepping for labor is to “strengthen” the pelvic floor muscles. However, pelvic muscle strengthening only serves to increase tone and tightness of the pelvic floor. This will hinder the ability to stretch, and make vaginal birth more difficult.
Learn How To Stretch and Lengthen.
The baby goes through the space called levator haitus. This space stretches 25-200% during delivery to allow the baby to move through the vaginal canal. A third trimester exercise regimen that conditions this area to stretch and lengthen is highly beneficial. As it is the levator haitus’ ability to stretch that allows baby to be born vaginally.
By performing the exercises recommended by your pelvic floor physical therapist during the third trimester of pregnancy, you are preparing your body for an easier birthing process.
Third Trimester Exercises for Birth: Safety First!!!!
Safety always comes first, and if in doubt please reach out to your healthcare providers, specifically your pelvic floor physical therapist. We always welcome you to contact us.
Lets dive into a few general safety tips for exercising during the third trimester…
Listen To Your Body!!
You will just know when exercising doesn’t feel good/right. You may just not be feeling it that day (in which case don’t push yourself, just take the day off). It may be for the reminder of the pregnancy. In this case it is a good idea to consult with your Pelvic Floor PT. Generally speaking if you reach this point walking is almost always a good exercise. Throughout any exercise you should be able to comfortably carry a conversation.
Minimize High-Impact Activities
High impact can put a lot of demand on the ligaments and fascia supporting your pelvic floor. As you progress through pregnancy, the demand becomes greater. Decrease high impact activities such as running and jumping, AND check with your pelvic floor PT to assess your pelvic floor for exercise readiness.
Stay Hydrated!!
Like safety, hydration is paramount. During pregnancy your body requires more fluids. Especially during the third trimester. Ensure you always have a hydration source close at hand, and if necessary utilize hydration salts. We like LMNT!!
Wear Supportive Gear
Another safety related item. Support belts/bands such as Fitsplint or Bao Bei can increase comfort and support good alignment.
Warning Signs
If you experience any of the following symptoms you should stop exercising and seek medical advice immediately:
- Dizziness
- Lightheadedness
- Vomiting
Remember, your exercise routine should not be too intense during the third trimester of pregnancy. As a basic gauge, you should be able to carry on a conversation while working out. If you find this difficult tone down the intensity a bit. If you continue to experience this or any of the other symptoms above seek advice from a medical professional.
Third Trimester Exercises For Easier Birth
Below are several gentle exercises for pregnant people in the third trimester for easy birth.
An important reminder: when performing any of these gentle exercises, they should feel comfortable and not at all painful. If they feel painful, gently stop, and share your experience with your provider.
Exercise 1: Pelvic Elevator:
- Step 1: In sitting, imagine your pelvic floor is an elevator. At rest, it is at ground level.
- Step 2: To relax the pelvic floor, imagine your pelvic floor elevator moving down to the basement on an EXHALE.
- Step 3: Return your elevator to the ground level.
- 2 sets of 10 repetitions
*This is reverse breathing specific for delivery. Please only do this exercise with an exhale breath when practicing for labor and delivery. Your pelvic floor normally relaxes on an inhale breath.
Exercise 2: Cat-Cow Stretch:
- Step 1: Get on all fours, keeping your hands shoulder-width apart, with your knees directly below your hips.
- Step 2: Inhale deeply through your nose while curving your lower back and bringing your head up to look at the ceiling, while tilting your pelvis up like a “cow.”
- Step 3: Do the opposite of step 2. Exhale deeply through your mouth. Simultaneously bring your abdomen in and arch your spine in the opposite direction as before.
- Step 4: Bring your head down to look at the floor, and move your pelvis downward like a “cat.”
- 2 sets of 10 repetitions
Exercise 3 – Child’s pose:
- Step 1: Sit on the ground, with both legs tucked under your knees so you are sitting on your shins or with your toes tucked.
- Step 2: Put both hands on the ground or on your birth ball
- Step 3: Gently and slowly reach your arms forward, while keeping your back flat. Your forehead should be on the ground, and your belly will rest between your thighs and forehead. Inhale and visualize the butt bones widening. This visualization will help stretch the pelvic floor.
- 2 sets of 10 repetitions
Exercise 4: Standing/Ball Hip Circles
- Step 1: In a standing position or sitting on a ball, draw a circle with your hips.
- Step 2: Imagine being in a big barrel and you’re trying reach with your pelvis to touch the barrel.
- Step 3: Make sure you move both directions.
- 2 sets of 10 repetitions, each direction
Exercise 5: Hip Internal Rotation
- Step 1: Get on all fours, keeping your hands shoulder-width apart, with your knees directly below your hips.
- Step 2: Rotate your ankle out, and visualize your legs turning to the back of the room.
- Step 3: To stretch the pelvic floor, inhale and breath into the butt bone as you rotate your ankles out.
- 2 sets of 10 repetitions
These exercise helps to open the hips and are effective in the third trimester for easy birth. For exercises specific for you, reach out to schedule an appointment.
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