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Written by

Gina Conley, MS

Third Trimester Birth Prep Mobility Flow

  • Birth Preparation, Fitness, Pregnancy

Welcome to the MamasteFit Blog! We’re excited to share with you a specially designed birth prep mobility flow. This flow is perfect for anyone in their pregnancy journey, but it’s particularly beneficial during the third trimester and even early labor. Our focus today will be on creating space in each of the pelvic levels, which is crucial for a smoother birthing process.

Subscribe to our YouTube Channel for more weekly workouts and educational videos!  We publish one new workout video and 2-3 educational videos a week on our channel.

Understanding the Pelvic Levels

Pelvic Inlet (Top Level)

This area opens more with external hip rotation. Think of movements that involve knees moving out to the side. This creates space from side to side and is essential for allowing your baby to enter the pelvis.

Mid Pelvis

Once your baby engages in the inlet, they will navigate through the mid pelvis, which opens with asymmetrical movements. Shifting your weight from side to side while in open and closed hip positions will help create the necessary space in this critical area.

Pelvic Outlet (Bottom Level)

This is where your baby will make their final rotation during pushing. The pelvic outlet opens more with internal hip rotation, so bringing the knees in and the ankles out is key. It’s also important to allow the sacrum to move freely to relieve tension in the posterior pelvic floor.

Kaitlin
Prenatal Fitness and Childbirth Ed Client
Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!
Ronna
Prenatal Fitness and Childbirth Ed Client
I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!
Lauren
Prenatal Fitness and Childbirth Ed Client
For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!
Explore Our Prenatal Fitness Programs

Third Trimester Mobility Flow

In today’s workout, we’ll incorporate a series of hip mobility exercises targeting each pelvic level. Grab a yoga block and a bolster and let’s get started!

  • Pigeon Pose: Begin seated with one ankle stacked on top of the opposite knee. Lean forward gently, breathing into your hip for about one minute on each side. This opens up the pelvic inlet, creating vital space for your baby.

 

 

  • Half Lunge Position: Shift into a half lunge, rocking back and forth to open up the upper mid pelvis. You can use a block for support, allowing for deeper stretches. Do this for about one minute on each side.

 

 

  • Adductor Rock Back: Straighten one leg out to the side and rock back into the hip. You can either hold this position for one minute or rock forward and back. This movement targets the upper mid pelvis and enhances inner thigh flexibility, facilitating your baby’s rotation.

 

 

  • 90/90 Position Switches with Side Camel: Move into a 90/90 position and start by reaching towards the internally rotated leg. Extend in the hip and reach back for a hip flexor stretch, then place the hands behind you as you roll over the feet and switch sides. Continue for two minutes. These movements engage both internal and external hip rotation, critical for mid pelvis opening.
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  • All Fours Hip Shifted Pelvic Tilts: Place a yoga block under one knee and shift your weight into the elevated hip. Inhale to drop your belly toward the floor, exhale to round in the back, keeping your weight into the elevated hip. Keep shifting the hips for one minute, then switch to the other side. This helps create space in the lower mid pelvis, particularly important if your baby is having trouble rotating.

 

 

  • Knees in Pelvic Tilts: Finish with pelvic tilts, bringing knees in and ankles out. As you did before, inhale to drop the belly to the floor and exhale to round in the back. Continue breathing through these pelvic tilts for one minute. This movement is essential for opening the pelvic outlet, making space for pushing during labor.

 

Third Trimester Programs

Final Thoughts

This birth prep mobility flow is a fantastic way to create space in your pelvis throughout your pregnancy, especially during the third trimester and early labor. If you’re looking for more structured support, don’t forget to check out our various prenatal fitness programs at mamastefit.com, where you can use YOUTUBE10 for a discount.

Make sure to like and subscribe to our channel for weekly workouts and educational content. I’m thrilled to be a part of your journey, and I can’t wait to see you in our next video!

Thank you for joining me today, and let’s embrace this beautiful journey together!

Want More Birth Prep Content? Check Out Our 9-Minute Hip Mobility Flow!

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