Pregnancy exercises. Third trimester, 29-40 weeks

In the final phase of pregnancy your abdomen expands fully as the baby grows. It is common for your lower back to be fully extended with an inward curve, with potential restriction of the pelvic and lowest spinal joints, although sometimes there is little change in the lower back, with the pelvis forwards, and shoulders and chest held backwards. Early in the trimester rib movement and the diaphragm may continue to be affected. Whatever your individual posture, dynamic movement and stretch is the key in the third trimester to mobilise the pelvis, optimise breathing, lessen muscle tightening, and help you prepare for the birth of your baby.

Previous breathing and digestion restrictions can be relieved when your baby drops, that is when their head descends in your pelvis in preparation for delivery. This is usually from week 37 for first time pregnancies, although this maybe later.

These exercises will help you adapt to the physical changes, optimise mobility and lessen potential postural discomfort.

Try to follow this set of exercises 3 times a week. The focus is dynamic movement, relaxation and preparation for your delivery.
Tip: to keep balance in your pelvis try to sleep with a small junior pillow or flat cushion between your knees.

Pelvic and global spine mobility | the baby hang (all-fours)

Adopt the all fours position on your hands and knees. Knees wide, micro bend in your elbows, head and neck neutral. This position allows the weight of the baby to come away from the spine. Move your body, hips, upper body slowly in a sweeping figure of 8. Keep your movements constant yet very slow and deliberate. Changing direction when you want Continue with long relaxed breathing. 4 sets of 1 min.

Lower back mobility | side-bend (sitting)

Sit on the edge of a good stable chair. Sit relaxed but with good upright posture, think about having your knees over feet; and your head over your shoulders over your pelvis. Do not hold your breath and relax through your stomach/abdomen. Start the exercise by side-bending to one side. Try to stay in line and not lean forwards or backwards. You should come to a natural end of the bend, do not stretch or stain to go further, then return to the centre and go to the other side. Continue in a slow and harmonic rhythm. No rush! Try for 2 mins.

Yogi squat

Start with a wide stance, feet at 10-to-2 on the diagonal, a little bit wider than shoulder width apart. Bend your knees, tracking your knees over the feet, and carefully sit down into a squat. Don’t worry if your heels are a little off the floor, use a rolled up towel to give you support so you can relax in the position. In the squat, think about sinking your tailbone down and lift your chest up and away from the lower part of your body. Have you hands out in front of you elbows resting on the inside of your thighs. Option to bring your open palms together in front of your chest and push your hips open using your elbows. Try for 1 to 2 mins.

Psoas stretch | dynamic lunge (standing)

Stand with feet shoulder width apart. For the side to stretch, slide your foot backwards and position in a 45' angle pointing outwards so you are in a long lunge position front foot facing forwards, pelvis facing forwards. Throughout the exercise pay attention not to take your bent forward knee beyond your toes. Place you hand (for support) on your waist. Using a slow swinging motion with your arm (side to be stretched). Breath in as you swing your arm from behind you to in front. As you breath out reach high to the ceiling and then drop down slightly lower into the lunge, hold for 2 seconds then release, sitting higher again. Careful not to over arch/extend the lower back dumping weight into the back). Keep the motion harmonic and fluid. Try for 10 stretches each side.

Pelvic rebalance | supported bridge with yoga block (lying down)

Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your pelvis upwards. Place our yoga block under your tailbone to allow pelvic opening/ relaxation. Place your arms by your side or just below your ribs. Be mindful not to over-arch your lower back. Try for 5-10 mins.