How Can I Prep For Birth When All I Want To Do Is Lie Down?

Third Trimester Exhaustion Tips

Third trimester exhaustion kicking in? Here are a few movements to help you "prep for birth" when you have zero energy and all you want to do is lie down! Grab a foam roller and a yoga block and let's get moving.

Easy and Effective Third Trimester Movement Exercises

Side Lying Rock: Prep the Pelvis and Pelvic Floor

• Place the foam roller between your knees

• Rock your top hip/knee forward (further than the bottom knee) and rock back

• Make sure you take time on both sides

• This simple, gentle movement helps to create hip internal rotation, and creates space and length for the back of the pelvic floor

• I loved doing this while watching TV at night

Side Lying Thoracic Rotation: Give you and baby space to breathe

• Lie on your side with your knees bent. Place a foam roller or yoga block/ball between your knees.

• Start with both arms over to the side. Open the top arm as you turn the chest and ribs

• Open and close into this thoracic rotation. The prop between your knees keeps the rotation out of the low back and hips so it's easy to focus on turning the rib cage.

• Thoracic mobility is important to create more space for you to breathe as your belly grows

Supine Pelvic Tilts: Prep your Pelvis for birth

• Lie on your back with your knees bent. You are welcome to have a pillow/towel/bolster under your pelvis.

• Tuck and untuck your tailbone to bring some gentle movement and mobility to the pelvis and lower back

• Pelvic tilts are an amazing way to get your pelvis mobile for birth

Prepping for birth is all about what you CAN do, not perfection.

Meet yourself where you are, and prepare for birth at your own pace with my Aligned and Empowered Prenatal Program.

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