4 Pelvic floor Stretches to prep for your third trimester

4 Pelvic Floor Stretches to Prep For Your Third Trimester

Dr. Ariel Edwards, PT, DPT, CSCS

At the end of your second trimester, as the baby continues to grow - more and more pressure is being placed downward on your pelvic floor. This may cause you to feel some discomfort as you transition into the next trimester of your pregnancy. Combined with core & glute strengthening, pelvic floor relaxation and stretching can be helpful to minimize that growing discomfort and promote appropriate positioning. 

As a pregnant pelvic floor physical therapist, these are 4 stretches I am working on myself to keep me and my baby healthy: 

• Adductor Rock Backs

  This exercise promotes gentle activation of adductors and pelvic floor muscles which become weakened or overstretched during pregnancy. This movement helps support pelvic stability, improve awareness of the pelvic floor, and encourage proper muscle engagement. Overall, we get alleviation of discomfort and reduced pelvic pressure.

• Half Kneeling Hip Flexor Stretch With Side Bend

  This exercise allows opening of the hips and stretching of the hip flexors. The side bend helps release tension in the lateral torso which encourages deeper diaphragmatic breathing. The combination of these two movements promotes pelvic alignment, reduces pressure on the pelvic floor, and minimizes discomfort in the lower back and hips.

• Child’s Pose Rock Backs

  This pelvic floor exercise gently stretches the hips, lower back, and thighs while also promoting relaxation. The implemented rocking motion encourages movement through the pelvic region to help release tension in the pelvic muscles. In addition, we see awareness of pelvic alignment, enhancement of diaphragmatic breathing, and relaxation of the pelvic floor. This helps in maintenance of strength and flexibility throughout pregnancy.

• Half Happy Baby

  This gentle opening of the hips promotes a release of tension in the pelvic region while also allowing stretching of the inner thighs and groin. This encourages pelvic mobility and reduces tightness that can occur due to your growing uterus. The combination of relaxation and pelvic alignment eases discomfort many experience.

All it takes is 5 minutes out of your day to build a happy & healthy pelvic floor that will support you and your baby through the rest of your pregnancy. Something so simple, yet will make all the difference. It is important to feel a deep stretch while performing these techniques, but never pain. These stretches can be adjusted to you and your needs by changing the time spent in eacg stretch or the amount of reps completed. Start now, your pelvic floor will thank you later. 

If you are not sure which exercises you should be working on during your pregnancy, email Kristina@fixxedstudios.com to set up a one on one phone consultation with a FIXXED Pelvic Floor Physical Therapist!