It's Time to Relax!
The third trimester of pregnancy is as exciting and promising as it is exhausting and uncomfortable. But worry not, mom-to-be. With everything from the right yoga moves to massage and warm baths, a number of relaxation techniques will keep you calm and see you through to the finish line.
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A Glorious Belly Massage
The third trimester is full of aches and pains and maybe an anxiety or two. One way to alleviate both is to massage your ever-growing baby bump after a warm bath, says Latham Thomas, a New York-based prenatal wellness expert and founder of Mama Glow, a maternity lifestyle brand. She recommends using a non-mineral based cream or oil and rubbing in a clockwise motion, following the direction of your intestines. "It's also a wonderful way to connect with your baby," Thomas says.
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Welcoming Waters: Warm Baths and Swimming
Warm baths are not only relaxing, they also ease back pain. But remember, hot baths and hot tubs are pregnancy no-nos. "A warm bath is an excellent way to relieve tension," say Heidi Murkoff and Sharon Mazel in their book "What to Expect When You're Expecting." Gentle swimming and water aerobics can also help, says Jessica Sacher, a registered nurse and international board-certified lactation consultant at the Pump Station in Santa Monica, Calif. "A lot of women are able to relax while swimming because it is non-weight bearing," she says.
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Relaxation Is One Yoga Mat Away
Prenatal yoga encourages relaxation and flexibility and emphasizes breathing. It also increases oxygenation for the baby. "Asanas or yoga postures offer ways to release tension without strain and find calm in a time of physical and emotional change," says Jyothi Larson, a 40-year-yogi and director at Easefulbody, a prenatal yoga center in New York. Recommended poses include half neck and shoulder rolls to relieve tension, pelvic rolls for lower back pain, and the warrior I pose to relieve hips and strengthen legs.
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Great Body Pillows Can Make All the Difference
By the time the third trimester rolls around, expectant moms can no longer sleep on their backs or stomachs, only their sides. This is also the home stretch where, after about 36 weeks, energy feels like a fleeting memory. One solution, say the experts, is using body pillows to help obtain a more comfortable and restful night's sleep. If you need more than one body pillow, go crazy; body pillows are an affordable relief.
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Take Away the Stress, One Bite at a Time
Although hunger tends to lessen by the third trimester, it's still a factor. So eat healthily and chew away some of your tension with nutritional, crunchy, stress-relieving foods. Murkoff and Mazel recommend carrots, which are a natural stress reliever, and almonds. Like dark, leafy green veggies and sesame seeds, almonds are high in calcium — something you can't get enough of when you're pregnant.
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Sound Support and Listening Ears
Pregnancy stressors run the gamut. Sometimes it's financial and other times, it's emotional. Sometimes, you might just need to vent. Whatever the worry, no concern should be too small or large to discuss with your spouse or friends. "Try to find other expectant moms who can relate, either in a pregnancy group or online," say Murkoff and Mazel in their book. "If you need more than a friendly ear, consider counseling to help you develop strategies to better deal with your stress."
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Moving Around: Low-Impact Exercise
Sometimes a walk around the block can do wonders for a stressed-out pregnant woman in her third trimester. Just make sure to pace yourself. This is a form of slow-but-steady, mild exercise, says Sacher, of the Pump Station. Not only will walking keep you active, but it should also help to clear your mind and alleviate stress. Have other little ones? Make it a family affair and go for a walk with them and/or your spouse.
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Massages, Massages and More Pampering
It takes two people to get pregnant, so don't hesitate to turn to your significant other when you're in need of a shoulder, back or foot rub. If you need a more experienced touch, "splurge on a professional pregnancy massage," Murkoff ad Mazel recommend. Some massage therapists even offer specialized tables, specifically made for pregnant tummies. Other stress-relieving spa and pampering treatments include manicures and pedicures at chemical-free establishments, acupuncture and aromatherapy.
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