Hi! Welcome to the 3rd trimester of our pre and postnatal series.
The third trimester is the most physically uncomfortable of the 3 trimesters.
Low-back pain and pelvic pain are common due to the weight of the uterus.
Fatigue may return from the 1st trimester. Exercise is the number one remedy for fatigue.
Limit laying flat to about 3 minutes at a time. Let mom be the judge of that. She may be fine laying for 10 min.
Relaxin and Progesterone, the hormones responsible for the loosening of the joints and ligaments, begin to rise, leaving mom vulnerable to sprains and falls.
Balance issues are common due to a drop in testosterone. Be aware of this when giving exercises that test balance.
As the due dates comes close, the uterus starts to contract, presenting a risk of abnormal bleeding.
Make sure mom has clearance from her doctor or midwife to continue to exercise through the 3rd trimester.
Excess pressure on the feet can be an issue. Limit the amount of time mom is on her feet. Alternate between standing and sitting exercises.
Diastasis Recti (DR) (abdominal separation) becomes more prevalent as the uterus pushes the abdomen out. See the following tutorial for how and when to check for it.
Lay on back, knees bent, feet flat on floor, or on bar, if on a Reformer. In the picture, I have my client on an incline to prevent Supine Hypotensive Syndrome.
2. Hold head in hands and lift shoulders and head. This engages the rectus abdominus muscles, allowing to check for a split. !! Make sure mom is not overly contracting. Otherwise you may not be able to feel it.
*The separation can occur in different areas along the linea alba, although it is more commonly found near the belly button.
In this case, eliminate flexion exercises (like crunches or traditional sit-ups). Focus on oblique and transverse abdominal work.
5. If the linea alba is firm and strong, diastasis recti may not be present.
Hug the Baby – Free the Baby concept- core stability and flexibility, and support and release of the pelvic floor.
Squatting and gentle hanging to stretch the pelvic floor and make room in the torso for growing baby.
Mom may feel less motivated to work-out.
Encourage her to be consistent with her work-outs, as it is vital to sustaining energy through the rest of the pregnancy, prepare her for labor and birth, AND she will recover much quicker than if she had not been working-out.
Always make sure your client has clearance from her doctor.
And that she has signed a liability waiver for your studio.
-Breath awareness with Lateral Thoracic Breathing-standing, sitting and laying down. (Click on the image below to print for your or your clients) 2. Hug the Baby- Belly to the spine – and free the baby-release- -Important for overall stability during exercise and everyday activities.
-Teaches mom to use the core to move the torso.
2. Exhale – glide hands out, depressing the scapula.
3. Continue making a circular motion with the hips.
– Moves the scapula, and teaches latissimus dorsi engagement.
1. Begin neutral, Hugging the Baby. Continue to Hug the Baby throughout.
-Vital muscles for support of the weight put on the shoulders.
-Prepares for holding baby, and other heavy baby items.
-Squatting stretches the pelvic floor, making the Kegel, and other pelvic floor exercises more effective.
Make sure legs are hip width apart.
– Creates room in the torso for baby.
-Lifts the diaphragm from the compacting of the uterus.
1. Prepare to hang either on a trapeze table kneeling, or standing on the floor.
2. Gently begin to sit back on the heels, or bend the knees if standing, allow shoulders to lift, and gently hang.
That concludes our 3rd trimester post.
Thank you for hanging out with me to learn more about the 3rd trimester!
Click here for a guide to Diastasis Recti Safe Exercises for the 2nd and 3rd Trimester using the Trapeze Springs.
Check out our Facebook page for corresponding videos of the exercises under 3rd Trimester Safe Exercises.