Third Trimester as a Women’s Health Physical Therapist
As I write this, I am well into my third trimester with baby number four! And when you’re reading this, I’m less than 10 days from my due date. This pregnancy has flown by in the fullest season of life yet! Raising three little ones, running my physical therapy practice, supporting hundreds of women virtually through The Holistically Well Programs, and building our dream home… all while growing our fourth baby! Whoa.
Each pregnancy teaches me something new. And as a Women’s Health Physical Therapist, I get to apply what I learn clinically not only to my patients, but to my own body. My hope is that by sharing what’s working for me — physically, nutritionally, and mentally — helps you feel empowered and supported wherever you are in your own pregnancy journey.
Why Movement Matters in the Third Trimester
The third trimester feels different. The belly is heavier and lower, posture shifts, breasts are fuller, and aches or discomfort can creep in. This is exactly why movement becomes more important, not less.
Movement is my prescription pad. Not passive care alone; but active, intentional movement.
While chiropractic care and massage can be wonderful adjuncts, they cannot be the only solution. If you’re relying solely on adjustments or bodywork week after week, the root cause isn’t being addressed. We need active movement to support muscles, fascia, alignment, circulation, mental health, and baby’s positioning.
Movement in the third trimester:
- Improves circulation and mood
- Supports alignment and pelvic stability
- Helps optimize baby’s positioning
- Reduces reliance on passive care
- Creates sustainable carryover you can do at home
Forward-Leaning Inversions & Baby Positioning
Beginning in the third trimester, I strongly recommend incorporating forward-leaning inversions, as taught by Spinning Babies.
This position:
- Lengthens round ligaments
- Reduces pelvic and “lightning crotch” discomfort
- Creates space in the womb
- Supports baby moving into a head-down, optimal position
These techniques — along with additional positioning strategies, mobility flows, and alignment work — are fully broken down inside my Birth Prep: Your Third Trimester Plan, designed specifically for this stage of pregnancy.
👉 To join Birth Prep: Your Third Trimester Plan, simply click below and I’ll guide you through step by step!
How My Body Has Felt in This Fourth Pregnancy
This third trimester, I’ve experienced more SI joint tightness, especially on the right side — likely influenced by carrying and sleeping next to a 22-month-old toddler.
I’m feeling called to share this very important reminder – even physical therapists need support. Pain is not a failure. It’s feedback!
I’ve adjusted my workouts to prioritize:
- More double-leg work
- Staggered stance exercises instead of single-leg
- Reduced jogging when SI symptoms flare
- Stability over intensity
The goal is honoring the natural mobility of the pelvis (thanks to relaxin) without living in pain. This way I’m supporting alignment while still allowing the pelvis to do what it’s designed to do for birth.
What My Weekly Movement Routine Looks Like
This routine is realistic and repeatable!
Monday | Core + Pelvic Floor
Short (10–15 min) deep core, oblique, and pelvic floor routines to support diastasis recti management and postpartum recovery.
Tuesday | Walking / Light Jogging
Brisk walks broken up throughout the day, aiming for ~10,000 steps. Jogging only when SI joint feels stable.
Wednesday | Pilates-Based Strength
Mat-based glute and deep hip rotator work (especially internal rotation) to support pelvic floor lengthening.
Thursday | Mobility + Walk
Thoracic spine, hips, neck, jaw, and spinal mobility to address fascial connections affecting pelvic floor tension.
Friday | Core + Pelvic Floor (Different Flow)
Breath-integrated core and pelvic floor work to reinforce stability and relaxation.
Saturday | Joyful Family Movement
Hiking, dancing, crawling on the floor, playing with kids.
Joy → oxytocin → birth prep.
Sunday | Myofascial Release + Rest
Foam rolling, release balls, dry brushing, gua sha, nervous-system reset.
Most of these routines — along with trimester-specific progressions — are included inside the Holistically Well Pregnancy Program and the Third Trimester Birth Prep Plan!
Food and Supplements in the Third Trimester
Nutrient demands peak in the third trimester as baby builds fat stores and tissues expand. Rather than overcomplicating things, I focus on quality and consistency.
My core nourishment supports include:
- FullWell Prenatal
Clean, bioavailable, and thoughtfully formulated!
- Daily Collagen (Perfect Supplements)
Supports fascia, pelvic floor, deep core, skin elasticity, and blood sugar stability.
- Beef Liver (Food or Supplement)
A nutrient powerhouse for iron, B vitamins, and minerals.
👉 Desiccated Beef Liver + code DRKAYLA:
- Be Well By Kelly Protein Powder
An easy way to increase protein through smoothies, energy balls, or frothed into milk!
Hydration & Electrolytes in the Third Trimester
Water alone is not enough in the third trimester.
Here’s what I aim for…
- At least half my body weight in ounces of water daily
- Daily electrolytes (LMNT) to help water get where it needs to go. You can receive a free sample pack using this link!
Signs you may need more electrolytes:
- Calf or foot cramping
- Headaches
- Fatigue
Well-hydrated tissues expand more easily for childbirth!
Mindset, Faith & Birth Preparation
This third trimester has been deeply about slowing down and surrendering.
Preparation looks like:
- Breath-focused prayer and meditation
- Letting go of control
- Trusting my body’s design
- Faith-based grounding
- Listening to birth stories
- Presence over productivity
With a Christmas Day due date, this pregnancy has felt especially spiritually connected. A reminder that birth is not just physical, but sacred. If you’re in your third trimester, please know your body is wise. Your intuition matters and slowing down is not falling behind.
If you want guided support specific to this stage of pregnancy, I invite you to join Birth Prep: Your Third Trimester Plan, where I walk you through positioning, movement, breath work, and mindset to help you feel calm, confident, and supported heading into birth.
Thriving through pregnancy can be the new norm. I’m cheering you on every step of this sacred season.
If you’re experiencing any of these symptoms, start by returning to the foundational support outlined above! Intentional movement, nourishment, hydration, and nervous-system regulation – and if you want guided, trimester-specific care, my Holistically Well Pregnancy Program is designed to give you clear, actionable support and a Women’s Health Physical Therapist in your back pocket as you move confidently toward birth and beyond.
Questions on the above? You can book a Free Initial Consult with me at any time to discuss your questions, concerns and pain points in determining the best next step to support your health in pregnancy… and beyond!
