Exercises During Pregnancy & Prenatal Wellness in Union Square, New York City

Amazing prenatal care! I visited Monisha after weeks of intense low back pain in my third trimester. I had tried many different solutions, and nothing was working until I saw Monisha. She is diligent about understanding the source of your discomfort, and uses gentle but effective techniques during sessions that had me feeling better before I walked out the door. The appointments combined with the exercises and stretches she recommended I do at home had me feeling better in under 2 weeks. I am so grateful and could not recommend Monisha more for chiropractic care – pregnancy and beyond!

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Dr. Monisha Mallik, Chiropractor in Union Square Specializing in Prenatal Wellness

Pregnancy brings many wonderful changes, but it can also cause aches, pains, and headaches due to physical and hormonal shifts. I’m Dr. Monisha Mallik, a board-certified Chiropractic Physician, and I offer nonpharmacological, gentle, safe, and effective prenatal wellness care to help you feel better throughout your pregnancy. Understanding that your body experiences profound transformations throughout pregnancy, my comprehensive treatment plans utilize a multifaceted approach centered on Active Release Techniques® (ART), Chiropractic Care, and Prenatal Exercises, each carefully aligned with your current trimester, as detailed in the following sections.

First Trimester (Weeks 1-13) Exercises During Pregnancy & Prenatal Wellness

During early pregnancy, the significant changes and increases in your hormone levels are the main reason you might feel tired, have muscle aches, and experience headaches. Because of this, treatments often focus on gently relaxing the muscles in your neck, shoulders, and back. This can help ease muscle tension and provide relief from stress and those early pregnancy headaches.

Active Release Techniques® for the First Trimester (Weeks 1-13) of Pregnancy

Active Release Techniques® is a hands-on soft tissue therapy used to diagnose and treat conditions affecting muscles, tendons, ligaments, fascia, and nerves. The best way to understand this treatment is as follow:

-Massage is like smoothing out wrinkles in a sheet helping to relax general tension and making things feel better overall.

-Active Release Techniques® is like finding a knot in that sheet and specifically working to untangle and remove the precise pain point.

Active Release Techniques® enables me to carefully identify (through manual palpation) specific areas of soft tissue restriction, such as in muscles, fascia, tendons, ligaments, and nerves. Once identified I apply targeted manual pressure upon these restrictions, also referred to as adhesions or scar tissue. I’ll maintain this focused pressure while guiding you through specific movements designed to lengthen and release the involved tissues with the aim of breaking down and eliminating the adhesion. This process helps to restore optimal movement between tissue layers, alleviate pain, improve range of motion, reduce muscle aches and fatigue originating from the identified restriction.

Headaches, specifically tension headaches, are common in the first trimester of pregnancy and Active Release Techniques® can be very effective in treating the musculoskeletal components of tension headaches. Once again this involves identifying and releasing adhesions, which can feel like tight bands or stiff lumps within your neck, upper back, and shoulder muscles. It’s important to understand if you had any adhesions in your neck, back, or shoulders before becoming pregnant (due to past injuries, surgeries, or other reasons), the hormonal and physical changes of the first trimester can make these pre-existing adhesions feel more noticeable or symptomatic. For example, changes in posture or increased muscle tension due to pregnancy can shift more strain on areas with existing adhesions. So for clarity with respect to headaches, Active Release Techniques® treats the secondary musculoskeletal issues that might exacerbate what are tension headaches but largely adhesion driven. For example, if hormonal changes lead to increased tension in the neck muscles, Active Release Techniques® can help release that tension, thereby reducing the intensity or frequency of the headaches.

Chiropractic Care for the First Trimester (Weeks 1-13) of Pregnancy

The significant hormonal shifts in the first trimester of pregnancy cause ligaments to relax. As a result, muscles must work harder to compensate for this reduced stability, providing additional support and maintaining proper body mechanics. As muscles adjust to shifts in posture and movement patterns, along with the added weight of pregnancy, they tend to fatigue more easily each day. While hormonal changes are a primary cause of pregnancy fatigue, spinal issues can exacerbate things by interfering with nerve function, increasing muscle tension and strain, causing pain and discomfort that disrupts sleep, reducing overall body efficiency, and more.

During your first trimester, gentle chiropractic care involves carefully checking your spine for any misalignments, also known as subluxations, which can sometimes contribute to that overwhelming fatigue you might be feeling. Gentle chiropractic adjustments work to bring your spine and other joints back into their proper alignment, which can ease stress on your muscles and improve the way your nerves function. This may not only lead to fewer muscle aches but can also help your body work more efficiently, potentially reducing that first-trimester tiredness. Additionally, gentle adjustments to your neck can help ease nerve irritation and muscle tension in that area, both common triggers for tension headaches. Rest assured, the chiropractic techniques I use are gentle and safe for both you and your developing baby. I also offer guidance on posture, how to set up your workspace comfortably (ergonomics), and gentle exercises you can do to further support your well-being during this time.

CASE STUDY: Clinical studies suggest that chiropractic care can provide significant benefits for pregnant women. One study reported that 75% of pregnant patients receiving chiropractic care experienced pain relief. Additionally, a review of 400 pregnancies indicated that 84% of women found relief from back pain during pregnancy, and chiropractic manipulation was associated with a decreased incidence of “back labor.”

Research also suggests a potential link between chiropractic care throughout pregnancy and shorter labor times. Studies have reported that women pregnant for the first time who received chiropractic care during their gestation had, on average, a 25% shorter labor. The increasing recognition of these benefits is leading to wider acceptance of chiropractic and osteopathic care among practitioners and obstetricians for their pregnant patients.

The mechanisms by which chiropractic care provides relief during pregnancy involve addressing the biomechanical changes that occur as the body adapts to the growing uterus. These changes can lead to fascial constraints and spinal pelvic subluxations, causing low back pain. Studies indicate that chiropractic care during pregnancy is generally safe, with one case series reporting significant improvement in low back pain with no adverse effects. – Pregnancy and chiropractic: a narrative review of the literature

CASE STUDY: A survey of 82 certified nurse-midwives found that 93.9% recommended their patients to alternative health care providers, with 57.3% specifically referring women to chiropractors. – Complementary and alternative medicine in pregnancy: a survey of North Carolina certified nurse-midwives

Exercises During Pregnancy for the First Trimester (Weeks 1-13)

During your first trimester, your body is adapting in many ways. Staying active with safe and gentle exercises can be a great way to help you manage any muscle or joint discomfort and support your body as you move through these early weeks. Here’s a look at how specific types of exercises can be particularly helpful during this time.

First trimester hormonal changes can cause your ligaments to loosen, be more flexible and require muscles to work harder to stabilize joints and keep your body moving correctly. This much bigger task results in muscle fatigue, strain, and aches, particularly in the back, hips, and pelvis. It’s helpful to know gentle exercise can help combat fatigue, boost energy levels, and lead to better sleep quality. Gentle stretching exercises, such as arm circles, leg swings, and torso twists can help improve blood flow to the muscles, reduce tension, and even alleviate first trimester headaches. It’s understandable why the term “torso twist exercises” might initially raise some concerns for pregnant women in their first trimester. However, let’s take a closer look at what these exercises actually involve in performance and outcomes.

In the exercise itself, a gentle torso twist begins by sitting upright in a chair with your feet flat on the floor and your knees positioned hip-width apart. Keep your hips facing straight ahead. You can gently place your hands on your thighs or on the sides of the chair for light support. Slowly twist your upper body to one side, leading with your shoulders and keeping your gaze soft, but don’t force the twist. Hold this gentle position for a few seconds, remembering to breathe normally. Then, slowly return your upper body to the center and repeat the same gentle twist on the other side. Remember, all movements should be slow and controlled, and stop immediately if you feel any pain or discomfort.

Torso twists can resolve back pain and stiffness by releasing tension in back muscles and improving circulation. Furthermore, these gentle movements can subtly engage core stabilizing muscles and aid in digestion! That one throws people for a loop but the reality is torso twist increase blood flow to digestive organs, stimulating the movement of food, massaging internal organs and relieves bloating and gas.

If you’re experiencing tension headaches during your first trimester, exercises focused on neck and shoulder mobility can be helpful in releasing built-up muscle tension. Examples include neck stretches (tilting the head side to side, looking over the shoulder), shoulder rolls (forward and backward), and upper back strengthening exercises (like gentle rows with light resistance). Improving posture through exercises that strengthen the upper back and core can also reduce strain on the neck and shoulders, thereby helping to prevent or alleviate tension headaches.

The first trimester is a time to prioritize gentle, low-impact exercise that supports overall well-being without overexerting the body. I emphasize to clients to listen to their body’s signals, stay hydrated, and to avoid overheating.

CASE STUDY: “Physical activity and exercise in pregnancy are associated with minimal risks and have been shown to benefit most women, although some modification to exercise routines may be necessary because of normal anatomic and physiologic changes and fetal requirements. In the absence of obstetric or medical complications or contraindications, physical activity in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate safe physical activities.”-Physical Activity and Exercise During Pregnancy and the Postpartum Period The American College of Obstetricians and Gynecologists (ACOG)

CASE STUDY: “Our findings suggest that high-intensity resistance exercises are well tolerated by both mother and fetus”- Maternal and fetal responses to acute high-intensity resistance exercise during pregnancy British Journal of Sports Medicine.

CASE STUDY: Considerable evidence indicates that exercise during a healthy pregnancy has positive effects for both the mother and the developing fetus, with some evidence also suggesting benefits for the child. Therefore, women should be encouraged to begin or maintain an exercise routine throughout a healthy pregnancy. – Benefits of Exercise During Pregnancy

Second Trimester (Weeks 14-27) Exercises During Pregnancy & Prenatal Wellness

As pregnancy progresses and the growing uterus exerts more physical pressure, lower back pain becomes common due to the shifting center of gravity and additional weight. Some women start to experience sciatica, the nerve pain that radiates from your lower back through your hips and buttocks and down each leg. Others ‘round ligament pain’; imagine your uterus is like a hammock supported by ropes called round ligaments. As your baby and uterus grow, these “ropes” stretch and get thicker. Sudden moves can cause these ligaments to quickly pull or spasm, causing a sharp, brief pain or a dull ache in your lower belly or groin area.

Active Release Techniques® for the Second Trimester (Weeks 14-27) of Pregnancy

Active Release Techniques® (ART) is well suited to treat the second trimester musculoskeletal changes and resulting restrictions. Here’s how it can help with lower back pain, sciatica, and round ligament pain.

As your baby and uterus get bigger in the second trimester, your weight shifts forward. This makes your lower back curve more, which can put extra strain on the muscles and tissues in that area. Throughout the second trimester, I prioritize your comfort and safety, often utilizing side-lying positions with appropriate cushioned support. In treating you I can identify specific muscles in your lower back, hips, and pelvis that have developed adhesions or become tight due to this increased load. As noted, adhesions can feel like tight bands or stiff lumps within your muscles and if you had any adhesions before becoming pregnant (due to past injuries, surgeries, or other reasons), the hormonal and physical changes of pregnancy can make these pre-existing adhesions feel more noticeable or symptomatic.

With focused hand pressure, I can work to release these tight spots, helping your muscles move better and easing your lower back pain. This can also lead to improved posture and less overall stress on your spine.

A growing uterus can sometimes compress the sciatic nerve, which runs through the buttocks and down the back of the legs, causing pain, numbness, or tingling. The piriformis muscle, located deep in the buttock, is a common culprit compressing upon the sciatic nerve pain resulting in pain. If the piriformis and surrounding muscles in your hip are pinching or irritating your sciatic nerve, causing pain, Active Release Techniques® (ART) can help find and fix these issues, taking pressure off the nerve and bringing you relief.

Active Release Techniques® can treat round ligament pain by focusing on the tension and restrictions in the muscles and fascia surrounding the hips, lower abdomen, and groin, ultimately lessening the intensity and frequency of the pain.

Case Study: A 22-year-old pregnant woman, about four months along, had been experiencing low back pain, tingling and numbness in the front and outer sides of both thighs, and groin pain for a month. She could still move both legs normally, and her reflexes were fine. As part of a regular check-up, she had some tests to see how her body was moving, including lifting her legs while lying down, a test for a ligament in her lower back, and a test to check for pelvic pain. Based on what she told the doctor about her symptoms and how she reacted to the tests, the doctors thought she had a condition called meralgia paresthetica.

She received treatment over six weeks, with six visits. During these visits, she was examined, received hands-on treatment, and was given exercises to do at home. The therapist used a technique called Active Release Technique (ART) on tight areas in her right lower back and hip. They also used ART and another relaxation technique on the muscles in her hips. The exercises she did at home were focused on moving her pelvis and lower back, making them stronger and more stable, and helping them relax. After six treatments, her low back pain and the tingling and numbness in her left leg were completely gone, and the symptoms in her right thigh were 90% better. A year later, she said she hadn’t had any more problems and was still pain-free. – A manual therapy and exercise approach to meralgia paresthetica in pregnancy: a case report.

Chiropractic Care for the Second Trimester (Weeks 14-27) of Pregnancy

As your body adapts to your growing baby in the second trimester, you might notice some common aches and pains related to how your body is moving and supporting itself. Here’s how gentle chiropractic care can provide relief for things like lower back pain, that shooting pain down your leg called sciatica, and those twinges in your lower belly known as round ligament pain.

As your baby grows in the second trimester, your weight shifts forward, causing your lower back to curve more and putting extra stress on your muscles, ligaments, and joints. This can lead to what are called subluxations – essentially misalignments or improper movement of the bones in your spine. These misalignments can irritate your nerves, causing pain, muscle tension, stiffness, and even affecting how your body works. I focus on gently and specifically correcting these spinal misalignments (subluxations) to restore proper alignment in your spine and pelvis. This can help take pressure off your nerves and the surrounding tissues, resolving pain and improving how your body moves.

As your baby grows, your expanding uterus can sometimes irritate your sciatic nerve, causing pain that travels from your lower back down through your buttocks and legs. When addressing sciatica during pregnancy, I focus on gently identifying and correcting any misalignments (subluxations) specifically in your lumbopelvic region – that’s your lower back and pelvis, including the sacrum – which is different from your mid-back. Your sacrum, the triangular bone at the base of your spine, connects to your hips and helps support your weight, influencing how your lower back and hips move as your body changes. Restoring proper alignment in this lumbopelvic region is essential for sciatic nerve health because the nerve originates from your lower spine and passes through your pelvis. Plus, a healthy lumbopelvic region can also help ease those aches in your lower abdomen from stretching ligaments, known as round ligament pain.

Exercises During Pregnancy for the Second Trimester (Weeks 14-27)

Exercises During Pregnancy can go a long way in alleviating the common pains of the second trimester of pregnancy by strengthening supporting muscles, improving posture, increasing flexibility, and promoting better body mechanics. Here’s how specific exercises during pregnancy can help with lower back pain, sciatica, and round ligament pain.

As your growing uterus continues to shift the center of gravity forward in the second trimester, more strain is placed on the lower back muscles. Targeted exercises can help strengthen your core muscles, acting as your body’s internal stabilizer to support the spine. A couple of examples include:

-Pelvic tilts performed on hands and knees or lying on the back (if comfortable for short periods) help relieve back pain by stretching and strengthening lower back muscles; improve posture by promoting spinal alignment; and gently strengthen core muscles for better support. Pelvic tilts can also increase spinal flexibility and help prepare your body for labor.

-Bird-Dog exercises performed on hands and knees can strengthen deep core muscles for spine support, improve stability and balance, and strengthen back muscles to counteract lower back curvature and pain. They also promote spinal alignment, are low impact, engage the glutes, and can be easily modified as pregnancy progresses.

To combat sciatica an exercise called “piriformis stretches” can release tension in the piriformis muscle located deep in the buttock, the origin of most cases of sciatic nerve pain. When piriformis muscle becomes tight or spasmed, it can irritate the sciatic nerve however stretching it can improve hip mobility and ultimately alleviate sciatic pain.

Seated Piriformis Stretch: Sitting comfortably in a chair with both feet flat on the floor, simply cross the ankle of the leg that’s bothering you (the one with the sciatica pain) over the knee of your other leg. Keeping your back straight, gently lean forward from your hips until you feel a stretch in the buttock of your crossed leg. Hold this position for about 20 to 30 seconds, then slowly sit back up.

There are a variety of ways to stretch the piriformis muscle however for most women in their second trimester, the Seated Piriformis Stretch often the preferred and here’s why:

-Sitting in a chair provides a stable base, which can be helpful as balance can sometimes be affected during pregnancy.

-It generally doesn’t put direct pressure on your growing uterus.

–The movement of crossing your ankle over your knee and gently leaning forward is usually quite straightforward and doesn’t require a lot of flexibility or complex positioning.

Round Ligament Pain (the aches in the lower abdomen from the stretching and thickening of your ligaments) can often be alleviated with core strength and pelvic stability exercises that improve support for the uterus. An example would be something called Body Mechanics Training, which teaches pregnant women how to move and position their bodies to reduce strain on muscles, ligaments, and joints.

Body Mechanics Training teaches you how to move your body in ways that reduce strain on muscles, ligaments, and joints, which is especially helpful during the second trimester of pregnancy. For example, instead of suddenly sitting straight up out of bed, which can tug on the round ligaments supporting your growing uterus and cause a sharp pain, body mechanics would teach you to first roll onto your side. Then, using your arms to push yourself up to a seated position while keeping your back relatively straight, you minimize any sudden pulling or stretching of those ligaments. This simple change in how you get out of bed can be a small but effective way to prevent or lessen round ligament pain. In body mechanics training encourages controlled movements, emphasizing proper support, advising against prolonged static positions, and often integrating gentle exercises.

Case Study: Gestational Hypertensive Disorders (GHD) are characterized by a significant failure in the structural and functional adaptations of blood vessel walls, leading to acute blood pressure problems and increased long-term cardiovascular risks for both the mother and the child. Regular physical activity has been shown to have significant positive effects on the vascular system, including improved endothelial function, reduced arterial stiffness, and the promotion of new blood vessel formation. While the direct link between these vascular benefits of exercise and a reduced risk of GHD requires further research, moderate physical exercise during pregnancy is considered safe and offers both short-term and long-term health advantages for both the mother and the baby.-The Effect of Exercise Training During Pregnancy to Improve Maternal Vascular Health: Focus on Gestational Hypertensive Disorders

Case Study: Moderate-intensity physical activity, including aerobic and strength training, done regularly before and during pregnancy is associated with a reduced risk of preterm birth, gestational diabetes mellitus (GDM), and hypertensive disorders of pregnancy, and may also improve maternal mental well-being. These benefits are particularly notable for decreasing the risk of GDM and hypertensive disorders. Exercise during pregnancy is also linked to a significantly higher rate of vaginal deliveries. Importantly, extensive research over the past century has confirmed the safety of physical activity during pregnancy, with no evidence of harm. Physical activity and pregnancy outcomes: An expert review

Third Trimester (Weeks 28-Birth) Exercises During Pregnancy & Prenatal Wellness

With the third trimester of pregnancy comes the most significant physical changes and often the greatest challenge in finding basic relaxation and comfort. Both lower back pain and sciatica can become more frequent and pronounced due to dramatic increase in pressure throughout the lumbopelvic region (the lower back and the pelvis) . Pelvic girdle pain, when you have pain in the front of your pelvis and around your hips, can surge and make it hard to simply move around. Leg cramps, particularly at night, and swelling (edema) in the ankles and feet are also common due to increased fluid retention and pressure on blood vessels. During the third trimester, treatments focus on providing relaxing support, relief from intense pains, and stress reduction to help prepare for labor.

Active Release Techniques® for the Third Trimester (Weeks 28-Birth) of Pregnancy

Active Release Techniques® is an effective response to the significant musculoskeletal strain on the body due to the increased weight of the baby and hormonal changes. The enormous weight gain and shift in posture in the third trimester places incredible pressure on the muscles and fascia of the lower back. Fascia is a thin layer network of connective tissue that surrounds and supports your muscles, bones, and organs. In your lower back fascia helps to support the muscles that keep you upright and allows your back muscles to work together smoothly. This fascia also has to bear increased load of the third trimester, which can cause it to become tight, strained, or even inflamed, ultimately contributing to lower back pain and stiffness. So, while the muscles are working hard, the fascia is also under a lot of stress trying to provide support and stability.

Active Release Techniques®, enables me to identify and treat those deep muscle restrictions and fascial adhesions in your lower back, hips, and pelvis that can cause discomfort during pregnancy. If you had any tight spots or adhesions before becoming pregnant, you might find they feel even more noticeable now due to the hormonal and physical changes your body is experiencing. Active Release Techniques® works by releasing this muscle tension and specifically targeting and resolving these adhesions. This treatment can significantly alleviate pain, improve how your spine moves, and reduce that feeling of stiffness and discomfort in your lower back.

It’s estimated that around 50% to 80% of pregnant women will experience sciatic nerve pain at some point during their pregnancy journey, and it’s particularly common in the third trimester. Active Release Techniques® can specifically target the piriformis muscle in your buttock, which is often the origin of an irritated sciatic nerve. By releasing any tight spots or adhesions in this muscle and the surrounding hip muscles, Active Release Techniques can take the pressure off your sciatic nerve, helping to relieve that radiating pain, numbness, and tingling.

In receiving Active Release Techniques treatment you will be relaxed, comfortable and in the side-lying position (with cushion supports) which is generally the best and safest position to be placed in the third trimester for targeting the piriformis muscle. Let me explain why. Lying on your back in the third trimester can compress a major blood vessel that returns blood to the heart leading to lightheadedness and reduced blood flow to the uterus and the side-lying position alleviates this risk. By the third trimester, lying on the stomach is typically very uncomfortable and not feasible due to the size of the uterus. The side-lying position is generally the most comfortable for pregnant women at this stage and allows me good access to the piriformis muscle for treatment. Pillows are used to support the belly, hips, and legs in the side-lying position, ensuring proper alignment and comfort during sciatica treatment.

Active Release Techniques® can also revitalize muscle balance and function in the muscles that attach to the pelvis (hip flexors, adductors, and gluteal muscles) and help stabilize the pelvic joints in response to third trimester pelvic girdle pain. While it doesn’t directly treat fluid retention, by improving the function of the muscles and fascia in the legs and feet, it can indirectly support better circulation and lymphatic drainage to reduce swelling in the lower extremities.

CASE STUDY: The aim of this case study was to describe how a comprehensive, non-surgical approach could help manage groin pain during pregnancy. A 32-year-old woman who was 20 weeks pregnant was having significant difficulty standing and moving due to groin pain. She also experienced pain when bending forward and had a positive result on a specific test for a ligament issue in her lower back. Her pain was rated as an 8 out of 10, and she scored high on a questionnaire indicating difficulty with daily activities.

Over approximately three weeks, with just three treatment sessions, she received Active Release Technique (a hands-on therapy), was taught relaxation exercises to do at home, received information about her condition, and was given advice on how to move her body more comfortably. Following this treatment, her score on the disability questionnaire significantly improved, and she reported no more groin pain. This suggests that a combination of hands-on therapy, education, and home exercises can be very helpful in reducing groin pain associated with pregnancy. – Conservative management of groin pain during pregnancy: a descriptive case study.

Chiropractic Care for the Third Trimester (Weeks 28-Birth) of Pregnancy

As you enter your third trimester, your body experiences the most significant physical demands as your baby grows bigger and hormonal changes continue. Chiropractic care can be particularly helpful during this time to treat these stresses and I of course take into account the proximity to labor and adjust my approach accordingly. For example, the Webster Technique is a well-known chiropractic method often used around month 8 of pregnancy to help your baby get into the best position for birth, especially if they are breech (feet-first). Beyond that, chiropractic care can also provide relief for the common aches and pains you might be experiencing in these final months.

Third trimester significant weight gain coupled with postural changes can result in a maximum strain on the lower back. I will restore proper alignment to your spine through gentle and specific adjustments, correct any misalignments (subluxations) so pressure on the nerves and surrounding tissues can be reduced, thereby reducing back pain. Treatment also covers Body Mechanics Training where I show you how to move your body in ways that reduce strain on muscles, ligaments, and joints to help manage the increasing load.

Sciatic nerve pain can intensify in the third trimester due to the baby’s significant weight gain and descent into the pelvis, which can put direct pressure on the nerve. Your shifting center of gravity, increased fluid retention, and ongoing postural changes also contribute to increased strain and potential compression of the sciatic nerve, leading to more intense pain. Chiropractic care can address misalignments in the lumbar spine and pelvis that contribute to nerve irritation and compression. Specific adjustments to these areas, along with soft tissue techniques to release tension in the surrounding muscles (such as the piriformis muscle), can help alleviate pressure on the sciatic nerve and reduce the associated pain, numbness, or tingling.

Pelvic Girdle Pain or pain in your joints most often felt in the front at the pubic bone and in the back where your sacrum meets your hip bones is common in the third trimester. You might experience this pain when walking, standing for long periods, perhaps climbing stairs, turning in bed or simply just separating your legs. Through gentle and targeted chiropractic adjustments, proper alignment and movement to the affected joints can be restored taking pressure off the irritated joints, muscles, and ligaments.

Exercises During Pregnancy for the Third Trimester (Weeks 28-Birth)

Even in your third trimester, staying active with pregnancy-safe exercises can be an effective way to manage those common aches and pains of months 7, 8, and 9 of pregnancy. The focus is on keeping your body strong, flexible, and stable as you navigate these final months and the significant changes you’re experiencing. Here are a few examples of specific exercises that can help with the common pains of third trimester pregnancy.

Side Bend Exercises

To perform gentle side bend exercises in the third trimester, stand with a stable stance, possibly using a chair or wall for balance if needed. The movement should be slow and controlled, involving a gentle bend to the side from the waist, only going as far as feels comfortable without any strain or pain. It’s important to keep the movements smooth and avoid any jerky or bouncing motions. Breathing should be normal throughout the exercise, and stop immediately if you feel any discomfort or pain. The focus is on achieving a gentle stretch along the side of the torso, rather than a deep bend. Gentle side bend exercises in the third trimester can stretch your torso and lower back muscles thereby work toward relieving back discomfort. They also increase spinal mobility, stretch the intercostal muscles located between your ribs (which may improve breathing), gently engage core muscles, improve circulation, and support stress reduction.

Seated Hamstring Stretches

To perform a seated hamstring stretch sit comfortably in a chair with feet flat on the floor. Extend one leg straight out with heel on the floor and toes pointing up, keeping a slight knee bend. Lean forward gently from your hips, keeping your back straight, until you feel a stretch in the back of your thigh. Hold for 20-30 seconds, breathe normally, and slowly sit back up. Repeat on the other leg. Be gentle, listen to your body, avoid belly pressure and stop immediately if you feel any discomfort or pain. Seated hamstring stretches in the third trimester can help you by relieving lower back pain, improving flexibility and range of motion, potentially reducing leg cramps, and promoting better posture. They can also be beneficial in preparing for labor and may offer some relief from sciatic pain.

Glute Squeeze Exercises

Glute Squeeze Exercises can help to strengthen the gluteal muscles (the muscles in your buttocks), which play an important role in stabilizing your pelvis. As your baby grows and your center of gravity shifts forward in the third trimester, your pelvis can become less stable, resulting in discomfort and pain. Strong glute muscles support the pelvis help counteract third trimester pelvic instability and reduce strain (and pain) on your lower back. Additionally, engaging your glutes helps to maintain better posture and can help to improve alignment of your hips and pelvis, possibly easing pelvic girdle pain. Strengthening your glute muscles also prepares your body for the physical demands of labor and delivery. Best of all, performing glute squeeze exercises are a simple and safe exercise that can be done in various positions, making them a convenient way to maintain strength and stability in your lower body during your third trimester.

CASE STUDY: Exercise plays a significant role in the well-being of both mother and fetus during pregnancy, contradicting older advice that discouraged it. Concerns about increased risks of preterm birth or low birth weight in infants of exercising mothers have been largely refuted by recent research, including a meta-analysis of over 2000 women with uncomplicated pregnancies. This research showed that regular aerobic and moderate-intensity strength training throughout pregnancy did not increase these risks for normal-weight women. Despite medical recommendations to exercise, only about 40% of pregnant individuals do so. Motivating pregnant patients to exercise for their health and their baby’s is possible, but requires practical advice and consistent follow-up from healthcare providers. Furthermore, physical exercise can alleviate common pregnancy discomforts and help prepare the body for the demands of labor and delivery.- Pregnancy & Exercise

Please be advised that the exercise descriptions provided on this page are for illustrative purposes only and are not intended as a set of instructions or medical guidance. This content is for informational description and should not be used as a substitute for professional medical advice from your healthcare provider. Always consult with your doctor or a qualified healthcare professional before starting any new exercise program, especially during pregnancy.