Written by

Gina Conley, MS

June 17, 2024

Week 28: Pregnancy Update!

Pregnancy

Week 28 Pregnancy Update: Welcome to the Third Trimester

Welcome to the MamasteFit Week by Week Pregnancy Update! You’ve made it to week 28, the start of the third and final trimester. While it may feel like the home stretch, you still have about 10 to 13 weeks to go. Let’s dive into what you can expect during week 28 of your pregnancy, including your baby’s development, changes you might be experiencing, and my own journey as I navigate this stage with baby number four.

What’s Happening with Baby?

At week 28, your baby is now the size of a romaine lettuce head. Interestingly, they’re also the size of a Kit Cat Klock—a fun comparison! Some sources say baby is the size of an eggplant, but we’ll stick with romaine lettuce for now.

Key Developments:

Sleep Cycles: Your baby is now starting to experience sleep cycles, including REM sleep, which means they could be dreaming. While we can’t know for sure what they’re dreaming about, it’s a fascinating development.
Kick Counts: This is a good time to start doing kick counts. You can do the traditional method of sitting down for two hours and counting at least ten kicks, but it’s often more helpful to know your baby’s normal movement patterns. Any significant change from their usual activity can indicate a need to consult your healthcare provider.
Neural Development: Your baby’s neural pathways are developing rapidly. Their brain is growing and forming connections, preparing them for life outside the womb.
Eye Movements: Baby can now open and close their eyes, reacting to light changes.
Body Fat: They’re also starting to put on body fat, which will help them regulate their body temperature after birth.

What You Might Be Experiencing

Entering the third trimester comes with its own set of symptoms and changes:

Common Symptoms: Heartburn, restless leg syndrome, and insomnia are typical. Increased nasal congestion is also common due to hormonal changes and increased blood flow.
Skin Pigmentation: You might notice changes in your skin pigmentation, known as melasma or the “pregnancy mask.” Sun exposure can worsen this, so wearing sunblock is essential.
Pelvic Pain: Many pregnant individuals experience pelvic pain, often mistaken for sciatica. True sciatica, caused by nerve compression, is rare. More commonly, it’s SI joint pain due to the increased movement in your pelvic joints.

Managing Pelvic Pain:

Focus on pelvic balance and stability through exercises.
Seek professional help from a pelvic floor physical therapist or a Webster Certified chiropractor.
- If you’re local to us, check out Hayley Kava, pelvic floor physical therapist, and Dr. Kenneth Ring, Webster Certified Chiropractor. They are both located in our training facility in Aberdeen NC!
Incorporate both mobility and strengthening exercises to support your pelvic joints.

Instructor

GINA

Pelvic Stability Workout Plan

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

Important Tests and Vaccinations

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

Your 28-week appointment might include several important tests and vaccinations:

Gestational Diabetes Test: If you haven’t already taken it, your provider will screen for gestational diabetes. If the initial test is positive, a follow-up diagnostic test may be required.
TDAP Vaccine: This vaccine protects against tetanus, diphtheria, and pertussis (whooping cough). It’s crucial for building antibodies to protect your newborn from pertussis, a highly contagious and dangerous disease for infants.
Other Tests: Your provider may also discuss additional screenings or tests based on your specific health needs.

My Personal Experience at Week 28

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

As I enter the third trimester with my fourth baby, I can relate to many of the experiences shared above. Tracking baby’s movements has been particularly important to me. I keep a note on my phone, marking when she’s most active. This helps me stay in tune with her patterns and recognize any significant changes.

Managing pelvic pain has also been a focus. I find that incorporating stability exercises into my routine helps alleviate discomfort. And like many of you, I’m dealing with nasal congestion and restless nights, but knowing these symptoms are common is reassuring.

Final Thoughts

Week 28 marks an exciting milestone in your pregnancy journey. As you prepare for the final weeks, staying informed about your baby’s development and your own health is crucial. Remember to monitor baby’s movements, manage any discomfort with appropriate exercises, and keep up with important medical appointments and vaccinations.

For more detailed information, exercises, and support throughout your pregnancy, check out my book, Training for Two, available for pre-order. It’s packed with trimester-specific fitness advice, including pelvic stability and core exercises to keep you strong and prepared for birth.

Here’s to a healthy and empowering third trimester!