Prenatal Training and Pelvic Floor Health in the Third Trimester
Birth is one of the greatest athletic events that a uterus owner can perform, and just like we should prepare for a race or competition, we have to prepare for birth. In your final trimester of pregnancy, the focus of your training should be on being as comfortable as you can (i.e. managing any pregnancy discomforts/pains) and preparing for birth. You want to include exercises that focus on maintaining better posture, minimizing lower back pain, relaxing the pelvic floor, and helping decrease stress/anxiety. All this preparation and strengthening will also help you have a stronger postpartum journey.
To support your prenatal journey, we have teamed up with Physiotherapists Jenna Dobberthien and Helen Lo from Peak Health Kids to provide you with three resources to set you up for success in your final trimester:
1 - 20 Minute Prenatal At Home Circuit Workout
2 - Reduce Back + Pelvic Pain with the Novel Movement Pattern
3 - Tear Prevention with Perineal Massage
20 Minute At Home Prenatal Workout
This workout below can be done without any equipment or you can use alternatives found in your home. The whole workout, including warm up and cool down should take about 15-20 minutes. I recommend watching the videos first so you are familiar with everything and then go ahead and get your sweat on Mama.
You work with a Personal Trainer/Coach/Physiotherapist to be stronger, recover from injury, or prepare for athletic events. Therefore we recommend consulting a Pelvic Floor Physiotherapist during your pregnancy for the same reasons; to make sure the muscles of your pelvic floor are strong and to help you prepare for your athletic event: child birth.
Physiotherapists Jenna Dobberthien and Helen Lo from Peak Health Kids want to help you do just that! The videos below show you an exercise to help relax your pelvic floor, and manage any pelvic or lower back pain. If you are experiencing any pain or pressure in your pelvic floor, or incontinence (urine or bowel), then make an appointment with Jenna or Helen so that you can be as best prepared for the birth of your child.
GOT BACK OR PELVIC PAIN?
Check out these exercises from Peak Health Kids to reduce your back and pelvic discomfort pre and post delivery. Need more support? Book an appointment with Jenna or Helen to discuss all your pelvic floor needs.
prepare for labour + Delivery
Prepare your body for child birth and reduce the risk and severity of tearing during child birth with perineal massage. It’s best to start this massage protocol around the 34-36 week mark.
In addition to all the nesting you will be doing before baby(ies) arrives, it is also a good time to start implementing shorter workouts. In reality, once that baby is Earth side, your postpartum routine will be very different from the one you have now. There won’t be as much time to do a 45 minute workout uninterrupted regularly. Again, it comes down to being proactive and setting yourself up for success.
You can do hard things Mama. You have everything within you to finish this pregnancy strong and begin your transition into Motherhood. I look forward to working with you in your postpartum recovery and strengthening in our Strong as a Motha’ classes!! Share this blog post to a friend who is expecting.