When you enter the third trimester of pregnancy, your body is under a lot of stress and dealing with many things that can be uncomfortable and awkward. But staying in good health is still a priority for your and your child’s sake, so let’s look at what to expect in the third trimester and safe prenatal exercises to keep you healthy.
Are you in the Las Vegas, Nevada, area and preparing for your final trimester of pregnancy? Dr. Staci McHale and her team at New Beginnings OB-GYN can help make the process easier and prepare you for the upcoming birth.
With a pregnancy lasting about 40 weeks on average, the third trimester generally covers the last 28-40 weeks before giving birth. At this point, your body has gone through a lot to get ready for the new baby.
In addition to the aches, pain, swelling, and anxieties that come with expecting at this point, you can also expect to deal with:
These are all normal aspects of this trimester, but if you also experience frequent and intense contractions, bleeding, sudden decrease of movement from your child, rapid weight gain, or increased swelling, get medical help right away.
Exercise at this time can seem difficult, but some basic regimens can help reduce aches and pains and keep you in good shape:
To keep the pectoral muscles and your triceps in shape, this exercise consists of standing while facing a wall, and then placing your hands on it at shoulder level. Bend your elbows and lower your chest until your chin touches the wall, then move back to the start. The goal should be 15 repetitions, but work your way up at your pace.
Squats can help you prepare for labor and can be done with a fitness ball. Stand up with the ball behind your back against the wall, and slide down until you get to a 90° angle or as low as you can go if that’s not possible. Make your way up to 10 reps if you can.
Modified leg raises are a safe choice to help with back and abdominal muscles. Get on your hands and knees with your arms straight and your hands right beneath your shoulders. Then, lift one knee and straighten that leg behind you. Repeat on the other side, 10 times on both if possible.
Using a small stepping stool or the bottom of a stairway, place one foot on the step, move your body onto it, and bring the other foot up. Step back to the starting point, and change feet each time you do it. Do as many as you can.
Modified side planks help with balance and bolstering your side muscles. Start by lying on your left side and raising yourself on your left forearm. Keeping your shoulders, hips, and knees aligned, rest your right arm alongside your body and hold for several seconds. Repeat on the other side and work up to 10 reps if you can.
These exercises are not designed to be taxing on the body but can make a big difference in your health and comfort before delivery. If you need any help while getting ready to have your child, make an appointment with Dr. McHale and her team at New Beginnings OB-GYN today.
