Third Trimester Exercises for an Easy Birth

Exercise in the third trimester can help you have an easy birth, but not all exercises are created equal. It is important to incorporate exercises that target mobility for each level of the pelvis your baby will need to pass through, in addition to improving mobility above and below the pelvis to improve birth outcomes. In this post, I’m going to share five of my favorite third trimester exercises for an easy birth.

What kind of exercises are beneficial during the third trimester

Exercise in general is shown to improve birth outcomes and, in general, is very safe during pregnancy (but always consult with your provider before starting an exercise regimen during pregnancy). Research has shown that maintaining an active lifestyle can lower your risk of developing gestational diabetes (or help control glucose levels) and pre-eclampsia. Strength training throughout pregnancy is helpful in maintaining stability of the pelvis and can decrease aches and pains. Stretching may feel good for a while. 

What most women miss are specific pelvic mobility exercises that target each part of the pelvis so your baby can move through it easily during birth.

As a pelvic floor physical therapist who has treated hundreds of women during pregnancy, I always recommend balancing strength and mobility exercises. It can be a delicate balance to find what regimen works best for you to keep you strong and pain-free during pregnancy, while improving pelvic mobility to optimize for labor. If you are struggling with pain during the pregnancy, working with a pelvic floor therapist can build you a customized plan to help you find relief.

How a mobile pelvis in the third trimester helps you have an easy birth

While the pelvis is a very stable structure overall, the SI joints and the pubic symphysis allow millimeters of movement. The pelvis’s ability to rotate allows the baby to move and rotate down through the pelvis more easily. Postural changes in pregnancy can result in the pelvis being “stuck” in one position. Performing pelvic mobility exercises during the third trimester can help you have an easier birth because more mobility in the pelvis means more room for the baby to descend and come out easily. It is also important that the exercises you choose address all three levels of the pelvis and mobilize above and below it so the whole system can work better together during birth.

Five Third Trimester Exercises for Easy Birth

Adductor Thread the Needle

This exercise focuses on mobility above and below the pelvic floor. Postural changes in pregnancy can contribute to tightness in the inner thighs and lack of mobility in the rib cage. Improving mobility both above and below the pelvis can improve its mobility and the available range of motion during labor.

Hip Flexor Stretch

During pregnancy, our core muscles stretch significantly, causing the hip flexors to work harder, become tight, and pull the pelvis into an anterior tilt. An anterior pelvic tilt isn’t inherently bad, but being stuck in one can cause issues during labor.

Mini Squat

In early labor, the top of the pelvis needs to be mobile so the baby can engage into position in the birth canal. A mini-squat (not going below 90 degrees) opens the top of the pelvis. This is a good exercise to practice before labor and a great one to have on hand for early labor to help things move along.

Lateral Lunge

During active labor, your baby needs to rotate down through the pelvis as the cervix continues to dilate. Asymmetrical movements such as a lateral lunge help your pelvis rotate slightly, making birth easier for your baby.

Pelvic Outlet Squat

During the pushing phase of labor, your baby needs to pass through the bottom of the pelvis, or the pelvic outlet. This exercise works on controlled internal rotation of the hips, which opens the bottom of the pelvis to allow for an easier birth.

When to see a pelvic floor therapist

If you are concerned about having a long labor or labor stalling during birth, it would be best to consult with a pelvic floor therapist to optimize your pelvic mobility before labor and delivery. Seeing a pelvic floor therapist to prepare for birth can not only decrease the amount of time you are in labor, but it is also associated with decreased risk of perineal tearing, lower C-section rates, and fewer postpartum complications.

Where you can find a pelvic floor therapist who can help you have an easy birth.

At Strength & Dignity Wellness, we offer Birth Preparation appointments in Cedar Park, Belton, and virtually across Texas. These sessions are specifically designed for moms who are looking for birth education, manual therapy, and third-trimester exercises for an easy birth so they can walk into labor and delivery with confidence.

• Third Trimester Exercises for an Easy Birth
  Exercise in the third trimester can help you have an easy birth, but not all exercises are created equal. It is important to incorporate exercises that target mobility for each level of the pelvis your baby will need to pass through, in addition to improving mobility above and below the pelvis to improve birth outcomes.… Read more: Third Trimester Exercises for an Easy Birth
• How to push a baby out fast
  You can shorten the pushing phase of labor by preparing ahead of time. Mobility exercises and massage techniques can help prepare your pelvic floor for birth and shorten the pushing phase. Your pelvis needs to be mobile in order for the baby to descend through it more easily, and your floor needs to be able… Read more: How to push a baby out fast
• Exercises to prevent tearing during birth
  It is possible to have a vaginal delivery without tearing. Exercise can help prepare your pelvic floor for birth and reduce your risk of tearing. Your pelvic floor needs to be able to relax and stretch for a vaginal delivery to occur. In this post, I’m going to give you a few of my favorite… Read more: Exercises to prevent tearing during birth
• Supporting Perineal Healing After Birth
  Perineal discomfort after childbirth is common—but persistent pain is not something you have to “just live with.” As a pelvic floor therapist, I see many postpartum moms who were told healing simply takes time, only to discover later that targeted care could have helped much sooner. Whether you had a vaginal tear, episiotomy, stitches, or… Read more: Supporting Perineal Healing After Birth
• Birth Positions for Each Stage of Labor
  Best Positions for Early, Active, and Pushing Phases of Labor There’s a reason birth educators and pelvic floor therapists talk so much about movement: labor is physical. And the position you choose can influence: Here’s the key: there isn’t one “best” labor position. There’s a best position for you in that moment. Your goal is… Read more: Birth Positions for Each Stage of Labor