21 Apr 2022 | 4 min Read
Author | 2578 Articles
Stepping into the third-trimester can be an exciting moment for a pregnant woman. With this trimester, you have got an inch closer to seeing your biggest dream come true. Many people concentrate more on the diet of a pregnant woman during the third trimester. While the food and nutrition are important, there is no denying the fact that exercise and physical activities are equally important. A pregnant woman should be physically as well as mentally more relaxed during this trimester. What better way than to indulge in some exercise and physical activities! Some of the exercises are also known to make the childbirth a lot easier. Just as the diet, not all exercises are safe for all trimesters. There are exercises specifically designed for pregnant women who are in their third trimester.
The health benefits of swimming are known to all. The body undergoes a sea (weight gain being one amongst them) of chance by the time a pregnant woman reaches the third trimester. Things can go from bad to worse for women who step into their third trimester in the scorching summer. Swimming comes as a fresh breeze for such women. It is an exercise that most pregnant love doing the most. Many women suffer from a high BP during pregnancy. Keeping yourself immersed in shoulder-deep water can go a long way to lower the BP. It is also an excellent stress buster. It also helps a great deal in relaxing the abdominal and shoulder muscles. For pregnant women (especially in their third trimester) who are into swimming for the first time, it is best to consult your attending physician and seek their expert advice.
Walking is an excellent exercise for women in their third trimester. Gestational diabetes and Preeclampsia (mostly characterized by a high blood pressure) are common during pregnancy, which, if left untreated, can give rise to serious complications. Walking helps to keep these pregnancy related conditions at bay. It often makes the labour shorter and easier in some women. In addition to these, it also takes care of your body weight. However, in an endeavour to achieve maximum benefits, do not overdo yourself. The third trimester can be critical. Be gentle with your body.
Many women do benefit from abdominal exercises during their third trimester. However, it is no rocket science to understand that the abdominal exercises should neither be tiring or rigorous. A basic pelvic tilt with a toe tap or a gentle knee lift can work wonders for your body. It can help to tone and relax your abdominal muscles to a great extent. To avoid any unwanted risks, try this in the presence of an experienced and expert professional.
Carrying the baby is no joke. It can exert pressure, thereby stretching, and straining your pelvic floor muscles. By the third trimester, the condition will only get worse. Thus, it is important to try some gentle exercises to relax and tone the muscles of the pelvic floor. Kegels is easy and involves contracting the pelvic floor muscles (identical to a condition when you try to hold on to your urine). For better results, ensure that the muscles of your abdomen, leg and buttocks are still. The exercise helps in strengthening the muscles of your pelvic floor.
During pregnancy, it is important to keep the muscles supple and warm. Stretching during pregnancy, especially the third trimester is highly recommended. From neck rotation to back stretching, you can try out different positions for your benefit. In neck rotation, all you need to do is slowly drop your head forward. once in this position, rotate your head gently, first to the right, then centre, followed by left side rotation. You can repeat these rotations 4-5 times. It is known to soothe and relax your shoulder and neck muscles immensely. You can also try the back stretch, which helps to ease the bain pain immensely.
Many women also benefit from squats during the third trimester. It is known to strengthen the pelvic muscles and also relieve the back pain, especially the lower back (common during pregnancy). However, a quick consultation with your doctor before getting started will only add onto its benefits.
Also, there are different yoga poses that can be helpful to women in their third trimester. Make sure you have an expert assisting you. To read about exercises during first trimester, click here and for second trimester, click here. Share this information with all your friends too!