3rd Trimester of Pregnancy: Core Principles

Catherine
5 days ago
3 min read

Updated: 4 days ago

from The Danaher Method

You've made it to your third trimester! Chances are you're feeling a roller coaster of emotions, shifts in energy levels all while that belly is growing. In this blog I am sharing core principles of working out in your 3rd trimester as well as some fascia releases and classes from our library that I share with my pre-natal clients and found helpful in my own body.

In the beginning of my 3rd trimester I felt incredibly strong. I had this feeling like I was preparing for a battle - the battle being childbirth and then taking care of a child. But, just like I work with a client before a marathon, I approached movement wanting to get my body as organized and strong as I could while making sure I leaned into rest.

My work schedule was very demanding right up until baby came at 37 weeks* so in weeks 34-37, when I wasn't teaching I was resting. A weekly workout schedule looked something like this...

I prioritized breath-work,long walks ideally with a friend and then 2-3 x week did a TDM class, reformer workout or strength training class. Thankfully I didn’t have any complications that required me to stop doing anything (make sure you’re keeping your doctor up to date on your workout practice).

When it did come time to deliver, my body felt strong and ready. That doesn't mean it was easy but I was greatful to the movement practice I had leading up to birth.

Below are some core principles to keep in mind as you navigate your 3rd Trimester. As always, keep in mind that all of our experiences are different and make sure you're listening to your body and your medical provider first.

*I had planned 3 weeks of a lighter teaching schedule before my due date but baby boy had other plans...

Core Principles to Consider During Your 3rd Trimester

Consistent with other trimester, listen to your body and energy levels. But a difference here in 3rd trimester is to make movements slower, longer, deeper. I really embraced slowing down. It's as if you've been training for a marathon and now you're in your tapper period to reset and recharge before the main event.

Breathwork, breathwork, breathwork. If you haven’t been thinking about intra-abdominal pressure yet, now is the time.

TAKE THIS CLASS: Practice rib cage breathing, abdominal thoracic breathing with chest and shoulder opening. A foundation class to connect to your breath, pelvic floor and heart space. If in 3rd trimester you may want to prop up your head and shoulders. Props: None

TAKE THE CLASS

READ ABOUT 360 BREATHING

Keep up Chest Stretches and Postural exercises to counter act the effects of side sleeping and to strengthen your back ahead of picking up baby, feeding, etc.

Our Chest and Shoulder Release class for Posture Stretches / Release & Strength — Our Chest and Shoulder Release class for **Posture** Stretches / Release & Strength

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TAKE THIS CLA

Start your fascia release if you haven’t already. This can help will siatica, restless legs and swelling.
TAKE THIS CLASS: Connect to muscles you might not usually connect to in your movement practice in the class focused on breath, pelvic floor release and hip health. Props: 2 Blocks, 2 Yogaballs, Pilates Ball

TAKE THE CLASS

The effects of Relaxin are real (the hormone that, among other things, makes ligaments more flexible for childbirth). Pay attention not to over stretch or go past a safe range of motion. If you’re not sure, work with a trainer or PT.