Discover Safe Exercises for the Ninth Month of Pregnancy to Ensure Your Safety and Your Baby’s Well-Being.
Exercising in the final month of the third trimester of pregnancy is generally considered safe for expectant mothers who do not have any risk factors for preterm delivery. However, healthcare professionals typically advise pregnant women to continue exercising only if they have been consistently active since the early stages of pregnancy.
For women who have been irregular with exercise during pregnancy, it is recommended to engage in moderate activities, such as walking. It’s important to have a discussion with your doctor or midwife to determine whether it’s appropriate to maintain your exercise routine during this stage of pregnancy.
Gentle Exercise Options
During the second and third trimesters of pregnancy, a woman’s body begins to release a hormone called “relaxin,” which aims to loosen ligaments and joints in preparation for childbirth. This hormonal change increases flexibility but also heightens the risk of injury during exercise. As the ligaments become softer, it’s essential to choose gentle workouts, particularly in the ninth month of pregnancy. Opting for low-impact exercises like walking and swimming can help avoid adding unnecessary stress to your already pressured joints.
Kegel Exerices
A fully developed fetus places considerable strain on the pelvic floor, potentially weakening it and contributing to various issues like urinary incontinence, pelvic floor dysfunction, and pelvic organ prolapse. Kegel exercises, particularly during pregnancy, offer a simple and effective means of maintaining pelvic muscle strength.
To perform a Kegel exercise, contract the pelvic muscles as if you’re attempting to stop the flow of urine. Hold this contraction for five seconds before releasing. Aim to repeat this exercise ten times consecutively, three times daily, to effectively strengthen the pelvic floor muscles.
Wall Piles
To execute a wall pile exercise, start by standing upright facing a wall with your hands resting on it and your feet positioned shoulder-width apart. Ensure that your tailbone is pointed towards the floor. Next, gradually lower your body towards the floor by bending your knees. Hold this position for five seconds, then straighten your legs to return to the starting position. Aim to complete two sets of wall piles, with each set comprising 10 repetitions.
Yoga
Prenatal yoga is a popular choice among expecting mothers, with numerous yoga centers and community studios offering classes tailored to pregnant women. Regardless of the stage of pregnancy, practicing yoga can be safe as long as certain precautions are observed. During standing poses, it’s advisable to seek support from a chair, partner, or wall to ensure stability and safety. Additionally, incorporating yoga breathing techniques can effectively alleviate stress and tension, promoting relaxation for the expectant woman. Prenatal yoga is also believed to facilitate a smoother delivery process.
To prevent complications during delivery, it’s crucial to listen to your body and cease exercising if you feel any discomfort or unusual symptoms. In the ninth month of pregnancy, if you experience severe headaches, swelling, abdominal pain, increased vaginal discharge or bleeding, or decreased fetal movements while exercising, it’s important to stop immediately and consult with a doctor or midwife as soon as possible. Prioritizing safety and seeking medical guidance when necessary is paramount for the well-being of both the mother and the baby.