Exercise and the Third Trimester
You’ve reached that last phase of your pregnancy and by now, things have started to feel…different!
The third trimester consists of weeks 28-40 (ending whenever the birth occurs). The uterus is expanding, making noticeable changes in how you move and feel. The diaphragm is often invaded contributing to shortness of breath and fatigue can return. You might be experiencing some aches and pains that were not present during the other trimesters.
In regards to exercise, the main goal is to train for ENJOYMENT - do what feels good for you, in that moment. Respect your symptoms, energy levels, and interests as they fluctuate. It is important to see the value in rest and recovery as you prepare for labor and birth.
As we get into modifications, remember, you don’t need to modify JUST for the sake of modifying. Each individual pregnancy will look and feel different.
Below is a list of some modifications to consider as you progress through your third trimester:
Reduce time spent on your back - I reviewed this in the second trimester blog post. Spending <2-3 minutes on your back is generally OK if you don’t experience any symptoms of vena cava compression (light-headedness, dizziness, nausea, increased heart rate, numbness/tingling into legs).
If needed, modify these exercises by doing them on an incline bench. The incline should be >30 degrees.
Modify overhead movements - if you feel pressure in your pelvic floor, try taking the movement to a seated position on a bench or physio ball.
Shorten range of motion to accommodate for body changes (ex. squatting to a box instead of full range)
Modify stance for growing belly (ex. take sumo position for squats and deadlifts)
Reduce intensity of lifts and workouts in respect to energy levels and ability to recover
A few other suggestions:
Consider including more leisure walking into your program
Exhale through the full range of motion for increased deep core support
Begin targeted breathing exercises to encourage pelvic floor relaxation
Check in with PFPT to review tips for labor, perineal stretching, breathing exercises, etc.
Create a plan to return to exercise postpartum with your PT
I’ll end this post with the same advice I always give - it is highly encouraged to seek out individualized medical care if you are experiencing any symptoms or have questions.
Congrats mama, you’ve got this!
