Fem365: Fitness. Food. Femininity.
In case you missed the first few posts in my weekly perinatal fitness series, here they are!
- Pre-pregnancy fitness and video
- First trimester fitness and video
- Second trimester fitness and video
Now for the THIRD TRIMESTER! I am thrilled to introduce my guest blogger, Angela, a Doctor of Physical Therapy and the founder of Restore Wellness Physical Therapy. I “met” Angela online a few years ago when she stopped by my blog and left a couple of comments. I stopped by HER blog, and found her writing to be engaging, well-researched, and incredibly helpful! She knows her stuff, and I always learn something from her. Read on for Angela’s “must-do” exercises for the third trimester. It’s all Angela from here on out…
Quick List of MUST-DO Third Trimester Exercises
#1. Align your feet!
I know, you’re wondering what your feet have to do with birthing a baby. In a word, EVERYTHING. Would you drive a car that had its tires pointing every which-way? Nope. So why walk on feet that aren’t straight? It affects the entire body’s alignment including the pelvis, which needs to be in optimal position for birth.
So line ‘em up. Grab a straight edge – a textbook, a ruler, a line in the tile or wood floor. Place the OUTER edge of each foot against the straight edge. This is where your feet should be when standing and walking.
Fun fact: Did you know that 25% of your body’s muscles, bones, and motor nerves are from the ankle down?!
#2. Stretch your calves and toes
If the lower legs and feet are tight, the feet, and by default the rest of the body, can’t be properly aligned, especially when in a birthing position such as a squat. Also, tight calves often = tight pelvic floor. Not something you want tight while giving birth, believe me.
-Calf Stretch: Grab a thick rolled towel or a ½ foam roller if you have one. While standing (with feet straight of course) place one foot on the top of the towel/roller with the other foot stepping forward, if possible. If you can’t keep your balance or stand up straight, bring the non-stretching foot back a little until you can stand completely upright. Again, keep the outer edges of the feet straight. Hold 1 minute. Repeat on other side. Do 3 times on each leg throughout the day.
-Top of Foot Stretch: Next, stand straight and extend one leg behind you, placing the top of the foot on the ground to stretch the tops of the toes. Hold onto something if needed to keep your balance. Hold 1 minute. Repeat on the other side. Do 3 times on each side per day.
#3. Open the pelvis
Two ways to help relax the hip and pelvic surrounding muscles and create space for a smooth and seamless birth are to stretch the inner thighs and to untuck the pelvis.
-Inner Thigh Stretch: Lie on your back (slightly elevate with a pillow under your upper back if needed) with the soles of your feet together. Allow knees to open and gently relax to the floor. Hold 1 minute. Repeat 3 times.
-Tailbone Lift: Stand with feet straight, hip distance apart. Have a chair in front of you (facing you) and lean forward until your hands are on the seat of the chair. Try to keep knees straight and lift the tailbone up toward the ceiling. If the tailbone is tucked (i.e. lower back is rounded), try bending your knees a little and see if that helps. If so, add a hamstring stretch (see Bri’s 1st trimester video) to the mix and place your hands on something a little higher until you can keep the knees straight and tailbone up. Hold for 1 minute in knees straight, tailbone-lifted position. Repeat 3 times.
-Squatting: An excellent way to “practice” positioning for birthing a baby is while using the restroom. A recent find (and one I’m loving so far) is the Squatty Potty, which is a stool made specifically for squatting over the toilet while eliminating. This is a great way to practice untucking the pelvis and squatting while relaxing the pelvic floor muscles and using the abdominals (specifically the transversus abdominis) to push. Not only is a squat stool a great pre-birthing tool but is excellent for maintaining a healthy pelvic floor throughout all of life’s stages.
Above all, relax. You’re doing an excellent job preparing for your little one and your body knows what to do. By adding these simple exercises, you’ll have an even greater advantage to achieve the birth you were created to have. Congratulations Mamas-To-Be!
A note from Bri: Are you in your third trimester? How are you feeling? Have you tried any of Angela’s suggestions? Please comment below!
