Welcome to the third trimester… you are getting closer to meeting your sweet baby! However, during this time, you may start to feel more discomfort. As your body prepares for labor and delivery, it may also bring more aches and pains…ligaments are becoming lax, swelling increases, you may be feeling more back and hip tightness. Movement is especially important during this time to stave off the third trimester discomfort as well as prep your pelvic floor and body for childbirth. Here are 5 quick exercises a Pelvic Floor Physical Therapist performs daily during her 3rd trimester:
1.) Adductor Rockbacks: Start on your hands and knees, place one foot out to the side of your body. Rock your hips back towards your heel and forwards, slowly. You should feel a stretch on your inner thigh. Perform 8 on each side.
2.) Hip Shifts on Yoga Block: Starting on your hands and knees, place one knee on an elevated surface such as a yoga block. Lift your opposite knee off the ground and slowly lower. Perform 8 on each side.
3.) Lateral Lunge: With your feet wider than your hips, reach your left hand towards the outside of your right foot. Sit back into your hip to feel a stretch in your glutes. Remember to keep your knee in line with your toes. Perform 8 on each side.
4.) Staggered hip hinge with internal rotation: Start by staggering your feet, sit back into your right buttock, imagine sitting into your back pocket. Reach your opposite hand towards the outside of your foot. You should feel a stretch in your buttock. Perform 8 on each side.
5.) Deep squat with overhead reach: Find a surface that you can place your hands on, such as a couch or a wall. Sit into a deep squat, breathe into your back and pelvic floor for a count of 5. Perform 3 times.
Have concerns about your labor and delivery? Consider a Birth Prep session to learn about labor positions, post partum exercise, and how to push! For more information visit: https://reachyours.com/birth-prep/.