Third Trimester Labor Prep
4 Mobility Exercises that target the hips and spine to get you ready for labor
Dr. Ariel Edwards, PT, DPT, CSCS
As a pregnant pelvic floor physical therapist, here is what I am doing at 34 weeks as I prepare for labor! With my due date rapidly approaching, my top priorities that I’ll be working on in the upcoming weeks are reducing pelvic floor tension, improving my hip mobility and keeping my lower back happy! As the hips, pelvic floor, and spine are all interconnected, it is important to use a combination of mobility exercises that target each of these areas. Through these 4 stability ball exercises, we initiate mobilization of our joints while alleviating muscular tension. Try them for yourself!
Supported Asymmetrical Lunges:
Start by getting into a half kneeling position with your forearms on top of the stability ball. Gradually lean forward to open up your hips flexors and adductors - the two muscle groups that take on an extra load during pregnancy. Pause in this stretch for a moment before coming back to the starting position. Repeat this exercise on both sides.
Seated Cat Cows:
Start by sitting on the stability ball in a comfortable position. This exercise is a combination of controlled breathing, spinal mobility, and core & pelvic floor engagement. Inhale and extend your spine. Then exhale while gently engaging your core and pelvic floor. Repeat this a few times while focusing on your breath.
Seated Figure 4:
Staying seated on the stability ball, cross one ankle over the opposite knee to get into a figure 4 stretch. This is a great way to give some much needed relief to your glutes, which can contribute to lower back pain within the third trimester. To get into a deeper stretch, gradually lean forward. Repeat on both sides!
Seated Thoracic Rotations:
Keep the same seated position on the ball as a way to lock out your pelvis. Bring one hand behind your head and place the opposite forearm on your knee. Open your chest and rotate your spine so that your elbow is pointing to the ceiling. Reverse this motion by rotating your spine the opposite way so your elbow is now pointing to the ground. This is a great way to help reduce the restriction you experience due to increased rib flare during pregnancy.
The hips, pelvic floor, and spine all influence each other’s function as well as overall health! Pain within one of these structures may be due to imbalances or tightness in another! Finding exercises that have a combine focus on each of these areas allows for easy implementation into busy routines and allows you to put your health first! If you are unsure on what you should be working on in your third trimester to ease delivery and minimize symptoms postpartum, FIXXED is here to help you! Click HERE to book a free discovery call with one of our FIXXED pelvic floor specialists!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
