The body experiences many physical and emotional changes during pregnancy, and focusing on exercise when you may not have much energy to get off the couch can seem daunting. But certain strengthening exercises can help make the pregnancy more comfortable and the labor smoother. Because there are limitations to what physical activity is safe during pregnancy and varies from person to person, be sure to check with your doctor before starting a third trimester exercise program.
Ligament and Tendon Pain
Round ligament pain is caused by both hormonal and physical changes in the body during pregnancy. The ligaments are necessary to help support a growing uterus, but sudden movements, such as standing up quickly or sneezing, may cause a brief, sharp pain resulting from the ligaments contracting too fast. By the third trimester, additional stretching of the ligaments, as well as weight placed on tendons, can cause discomfort including back pain. Strengthening the ligaments with proper exercise, such as prenatal yoga, and adequate rest may help prevent ligament and tendon pain.
Low-Impact Exercise
Exercise is generally safe in the third trimester of healthy pregnancies, but the exercise should be of a low-to-moderate impact. Lifting heavy weights or putting too much pressure on your ligaments, which have become more relaxed by the third trimester, can cause strains and pains and increase your risk of injury if there is overexertion during exercise. Prenatal yoga classes are a low-impact way to help strengthen the ligaments.
Cat Stretch
Outside of pregnancy, crunches and situps are a popular way to strengthen abdominal muscles and ligaments, but these techniques are usually contraindicated during pregnancy. An alternative is to get down on your hands and knees and focus on drawing your belly button up toward your spine. Arch your back and hold this pose for about 10 seconds before returning to your original position.
Swimming
Swimming is another low-impact exercise that may help strengthen ligaments during pregnancy. The weightlessness feeling in the water may also help relieve back pain and swelling. As with all exercise during pregnancy, avoid overexertion and be sure to stop if you experience shortness of breath or lightheadedness.
