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5 Safe Third Trimester Exercises
Exercising in the third trimester of pregnancy helps a pregnant woman prepare for labour and makes delivery hassle-free. If you haven’t exercised throughout your pregnancy, your core body muscles will most likely be weak as they have been accommodating your growing baby in the past few months. Having these muscles in proper form will give you good control during labour contractions.
Precautions to Take While Exercising in the Last Trimester
Here is some general advice before you start your third-trimester exercise at home:
Refrain from exercises that need you to lie flat on your back.
Avoid lying on your stomach.
Keep yourself well hydrated during the exercises.
Avoid high impact exercises that involve jumping.
Skip exercises that require standing in one place or in one position for too long.
Exercises that pose the risk of falling should be avoided.
Avoid aerobic exercises if you have the following conditions - heart disease, an incompetent cervix, lung disease, multiple pregnancies, placenta previa, preeclampsia, premature contractions, and bleeding during pregnancy.
Exercises to Do During Pregnancy - Third Trimester
Below are some exercises that are safe to perform during the third trimester of pregnancy:
1. Squats
Squatting is one of the best exercises you can do to keep yourself fit, right from the start of your pregnancy up until delivery. Many doctors and midwives make women squat to use the natural force of gravity to move the baby into the lower pelvis and to help it open up. To help you with squats, grab the back of a chair with both hands to stabilize yourself and use a floor mat for some soft cushioning if you need it. Stand in a way that your feet are in line with your shoulders, and the toes point a little off to the sides and not parallel to each other. With the support of your chair, go down while bending your knees and bring your bottom as low as it is comfortable for you. Stay in this position for about 10 seconds, and while still holding the chair, slowly go back into standing position. Repeat this exercise five to seven times. Squats strengthen the muscles in the legs, lower back, and abdomen.
Avoid doing squats if you experience pain in the groin or in the pubic region. If you have placenta previa and there is a risk of rupturing, your doctor will recommend against squats.
2. Swimming and Other Pool Exercises
Do you have a pool at your local club? You need to put it to good use! The buoyancy of water lightens your body and takes the stress off your joints and weak muscles, allowing you to perform exercises which you otherwise cannot do. Before you begin, ensure that you are in water that is at least up to your chest so that it can support your weight. Try these two exercises:
Back float: The purpose of this exercise is to take the stress off your body and help it relax and recover. When in the water, lean back and bring your legs up while stretching your arms out until you float. As you float, relax and breathe deeply for 2 to 3 minutes to help you unwind.
Scissor leg stretch: This exercise is good for your groin muscles and the muscles of your inner thigh and lower back. Stand with your back against the wall of the pool and your arms stretched out to the sides, while you grab the edges of the wall. Raise both your legs until they form a rough “L” with your upper body. Now, spread them out in the form of a “V” as far as possible and bring them back together. Do this 10-12 times.
3. Marjaryasana (Cat-Cow Pose)
The cat-cow yoga pose is a gentle exercise that can be performed in the third trimester of pregnancy. The cat pose is effective in relieving lower back pain. It also helps in orienting your baby to the right position for birth. To perform this exercise, start on your hands and knees. Use a floor mat to perform this exercise and avoid stressing your knees. Place your hands and knees in line with your shoulders, and position your head down, facing the floor. Take a breath as you exhale, and arch your back like a cat while pulling your belly up, toward your spine. Your head and hips are pulled in while you maintain the arched position for a few seconds. As you take your next breath, bring your back and hips to the original position. Repeat the exercise five to eight times.
4. Pelvic Floor Exercises
The muscles located in the pelvic floor support organs such as the uterus and control the urinary bladder and vagina. During pregnancy, as your baby grows, the increasing stress on the pelvic floor muscles stretches them. Doing kegel exercises helps in strengthening the muscle group.
To isolate the pelvic floor muscles, try to stop the flow of urine while you are urinating. The muscles you contracted to stop the urine are the pelvic floor muscles. To exercise them, try these:
Rapid contractions: Contract the muscles fast and forcefully; draw them inward and up and relax. Start with 10 repetitions, and go up to 50.
Slow holds: As you advance in strengthening the muscles, increase the force with which you contract the muscles and pull them up higher while holding the contractions for five counts. Do these about 15 times.
5. Walking and Stair Climbing
Walking is the easiest of all the exercises, especially when you cannot do the other exercises. Walking will help you stay fit throughout your pregnancy. All you really need for it is a pair of comfortable shoes and a sidewalk or a park. Walking is a low-impact exercise and is one of the safest exercises during pregnancy. It can be done even when a woman is 38 weeks pregnant. Just walk at a comfortable pace.
Stair climbing is also a great exercise that is good for a woman's lower body, as it strengthens the muscles which later make the delivery process easier. Ensure the stairs you are taking aren't steep and have railing support so you can climb safely.
6. Yoga
Low-impact exercises are incredibly beneficial for pregnant women in their third trimester, and yoga is one such exercise. Not only do the stretches help relax and tone the various muscles in the body, but the relaxation techniques practised in yoga can help the mother-to-be remain calm. An important thing to remember is: it's best to practice yoga with an instructor who specialises in training women during pregnancy.
Warning Signs to Watch out for
If, at any point during your workout session, you notice the following symptoms, stop and contact your doctor immediately. Some of the warning signs are:
Leaking amniotic fluid
Feeling dizzy, lightheaded, or nauseous
Pain in the chest
A rapid heartbeat that won’t slow down
Shortness of breath
Pain in your calf muscles, or sudden swelling of legs
Vaginal bleeding
A severe headache
Intense abdominal pain
Sudden contractions that won’t stop before the 36th week of pregnancy
Baby doesn’t kick much or has stopped kicking
Third-trimester pregnancy exercises, when performed with caution, can keep you physically fit while helping you with your delivery. So, try these exercises - and if you feel even a tad uncomfortable, stop immediately. You can even consult your doctor before starting with any of these exercises.
Resources and References: Lamaze, Healthline
Also Read: Exercises You Should Avoid When Pregnant Read more
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Diet Plan for 24 Month 2 Week Old Toddler
Introduction
Your child is 2 years old - you and your little one have come so far! There is a whole range of foods that is now open for you to give to your child – that also means your child will be pickier than before! Worry not, because we have for you a meal plan for the week that your child will absolutely love to eat! Read on:
Food Menu & Schedule for 24 Month 2 Week Old Toddler
Diet for a 24-month-old – Week 2, Day 1
Breakfast
Dalia( broken wheat)upma with grated carrot and milk
Mid-morning
Plain khakhara mixed with curd
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
Plain khakhara mixed with curd
Dinner
Palak(spinach)-moong dal(split yellow gram) muthia
Diet for a 24-month-old – Week 2, Day 2
Breakfast
Banana pancake and chocolate milk
Mid-morning
Mashed potato with grated paneer(cottage cheese)
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
Mashed potato with grated paneer(cottage cheese)
Dinner
Dal(lentil) khichdi with lotus stem soup
Diet for a 24-month-old – Week 2, Day 3
Breakfast
Scrambled egg with toast and fruit milkshake
Mid-morning
2-3 homemade cookies + milk
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
2-3 homemade cookies + milk
Dinner
Paneer (cottage cheese)paratha with drumstick leaves and drumstick soup
Diet for a 24-month-old – Week 2, Day 4
Breakfast
Moong dal(split yellow gram)-spinach dhokla with green chutney
Mid-morning
Masala makhana(puffed lotus seeds) + banana milkshake
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
Masala makhana(puffed lotus seeds) + banana milkshake
Dinner
Vegetable soup/ chicken broth with vegetable paratha and curd/lassi
Diet for a 24-month-old – Week 2, Day 5
Breakfast
Sattu(gram flour mix)with milk, almonds and dates (sieved)
Mid-morning
Rajgira(amaranth) chikki dipped in milk
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
French fries with tomato chutney
Dinner
Ragi (finger millet)tomato soup with rajma(kidney bean) chawal
Diet for a 24-month-old – Week 2, Day 6
Breakfast
Idli with chutney or sambar
Mid-morning
Banana/apple milkshake
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
Crushed til(sesame) ladoo with banana milkshake
Dinner
Roti + dal + a subzi of choice + a few slices of cucumber+ hand pounded rice
Diet for a 24-month-old – Week 2, Day 7
Breakfast
Puttu with chana(chickpea) curry
Mid-morning
Cut fruits
Lunch
Mini roti + dal + any sabzi of choice + a few slices of carrot/cucumber/tomatoes + 1 spoon of coriander /mint chutney
Evening
Wheat laddoo and milk
Dinner
Dal dhokli with sliced carrots
Conclusion
We hope your child liked these recipe ideas! Now that your child is older, it is important to feed him a good amount of dietary fibre and sodium along with other food groups, as blood should have a good balance of sodium and potassium. A great habit to develop as a parent is not punish your child for not eating, as that can only develop a negative relationship with food. Also, it’s best to keep spicy food at a minimum. To get a meal plan for week 2 for your 24-month-old, click here! Read more
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Carpal Tunnel Syndrome In Pregnancy
The hollow space formed by the carpal bones of the wrist below and the fascia (thin shiny envelope covering the muscle tendons) above is known as the carpal tunnel. These bones enclose the median nerve, the ulnar nerve and the flexor tendons of the forearm.
What is Carpal Tunnel Syndrome (CTS)?
The median nerve of the hand is responsible for the sensory supply of the lateral half of your palm (flexor aspect), while it’s motor innervation controls most of the flexor muscles of the forearm. Conditions like inflammation, fluid retention or trauma to the arm can lead to increased pressure within the carpal tunnel. This may, in turn, compress the median nerve which can lead to sensory or motor symptoms in the hand, including tingling, numbness, pain and weakness of grip. This group of symptoms is collectively known as the carpal tunnel syndrome.
What Causes Carpal Tunnel Syndrome in Pregnant Women?
Pregnancy: This is a state where there is excessive fluid retention and hence resultant weight gain. Most of the fluid accumulates in the extra-vascular spaces (outside the blood vessels) like the peritoneum (abdominal free space), joint cavities or loose subcutaneous tissues. The wrist space or the carpal tunnel is one such small space where fluid accumulates easily. This space encases important structures like the median nerve, flexor tendons of the hand, ulnar nerve, etc. The median nerve gets easily compressed whenever there is compression of the space. Fluid retention is common in the second trimester of pregnancy, and hence carpal tunnel syndrome is more common in mid-pregnancy.
Inflammatory conditions: Inflammation, in general, manifests with pain, swelling, and redness. Inflammation-causing carpal tunnel syndrome can be local due to trauma or joint pathology. It may also be associated with various systemic inflammatory disorders.
The following systemic disorders can be the causes of carpal tunnel syndrome in pregnancy:
Diabetes Mellitus
It is the most common autoimmune endocrine disorder associated with weight gain and associated fluid retention which can lead to carpal tunnel syndrome as one of its local complications besides affecting the eyes and the kidney. Diabetes in a pregnant woman doubles the chances of carpal tunnel syndrome owing to the cumulative retention of fluid.
Hypothyroidism
This is also a state of reduced metabolism and hence excessive weight gain due to fluid retention.
Hypertension
Excessive blood pressure leads to leakage of fluid in the third space or out of the blood vessels. This fluid then accumulates in the loose cutaneous tissues.
Autoimmune disorders
Some disorders like, Rheumatoid arthritis, Gouty arthritis, and Systemic lupus erythematosus which cause joint swellings and effusions.
Local trauma or fractures of the bones forming the wrist joint, like Colle’s fracture, which commonly occur in postmenopausal women, can lead to local inflammation and result in carpal tunnel syndrome.
Excessive joint movement
Carpal tunnel syndrome is worsened by repeated and excessive joint movements. Constant use of the joint hampers the resolution of inflammation and hence prevents healing. Professions like sports including tennis and badminton, musicians playing guitars or pianos, fine artists, hardware tools operators, etc. are at a higher risk due to excessive joint movement at the wrist.
Sign & Symptoms
Symptoms of carpal tunnel syndrome can easily be recognised by the patient herself, as the compression of median nerve causes intense pain, tingling in the region of hand supplied and numbness.
Besides pain and tingling, the symptoms of carpal tunnel syndrome may be broadly divided into motor and sensory symptoms for simpler understanding.
Motor symptoms
These include the inability to make a fist, hold an object in the hand, or clumsiness of the hand.
Difficulty in doing daily chores, like brushing teeth, buttoning and unbuttoning of clothes, holding a pen, etc.
Difficulty in doing fine activities, like typing, sewing, doing artwork, etc.
Sensory symptoms
Loss of sensation in the region of the palm which is supplied by the median nerve. The median nerve supplies the skin of the lateral three-fourths of the flexor aspect of palm.
Loss of skin creases and excessive susceptibility to burns and trivial traumas due to the reduced sensation.
Who is at Risk of CTS?
Women are more prone to carpal tunnel syndrome than men. Pregnancy further predisposes women for this condition. Carpal tunnel syndrome is also more commonly diagnosed in patients between their thirties and sixties.
It is also more common with certain lifestyle factors like, high-fat diet and obesity, sedentary habits, cigarette smoking, alcohol consumption, jobs which require prolonged hours of immobilisation and repeated and excessive joint movements.
People suffering from chronic diseases like diabetes mellitus, hypertension, thyroid disorders and autoimmune diseases including arthritis are at increased risk for carpal tunnel syndrome.
Diagnosis of Carpal Tunnel Syndrome
A clinical diagnosis can be ascertained based on a detailed history of symptoms, elaborate physical examinations, laboratory tests and nerve conduction studies or NCS.
Examination of all the joints of upper limbs including the shoulders, elbows, and wrists will determine and rule out any other cause of nerve compression at various levels in the course of the nerve. Any local swelling, redness or deformity can be observed, while pain on touching indicates tenderness. Tests for sensation over the skin of palm and motor examination including object holding test can be useful for the diagnosis.
NCS or Nerve conduction studies definitively tests carpal tunnel syndrome in pregnancy. It measures the velocity and amplitude of an electrically transmitted impulse through the nerve being tested. A delay in the conduction indicates nerve damage and hints towards carpal tunnel syndrome in the case of median nerve of hand.
A few natural remedies for carpal tunnel syndrome during pregnancy include:
Herbal therapy
Applying cabbage leaves over the affected joint is believed to reduce inflammation.
Drinking water
Adequate hydration, following a balanced diet with low uric acid is an effective sure.
Massage
Regular exercise with intermittent rest and massage of the wrist while at work helps relieve symptoms.
Yoga
Yoga can be of significant help in relieving the pain and is a good lifestyle habit.
Acupressure
Applying controlled pressure on certain spots over the palm can significantly reduce the pain and inflammation.
Treatment of Carpal Tunnel syndrome in Pregnancy
Medical treatments are mostly conservative and include the following options:
Support
Splinting of the affected wrist during night time for about three weeks.
Non Steroidal Anti-inflammatory Drugs (NSAIDS)
Analgesics like diclofenac and ibuprofen, significantly reduce the inflammation and hence relieve the pain. Diuretics: Injectable or oral diuretics reduce the fluid and swelling to provide symptomatic benefit.
Anti Convulsants
Gabapentin and Pregabalin are effective in reducing the pain.
Local Steroid Injection
Injecting a steroid reduces the inflammation and has significant benefits in cases not relieved by NSAIDs.
Hormonal injections
Local Progesterone injection.
Surgical options are considered for patients who have severe CTS disease and do not respond to medical management. Surgically releasing the transverse ligament of the wrist, has proven to be effective in up to 85% cases. The procedure has a low rate of complications and is increasingly being practised.
Contemporary therapies are also practised as an add-on or stand-alone therapy in a few cases. These include:
Yoga:
Yoga can be of significant help in relieving the pain and is a good lifestyle habit.
Acupressure
Applying controlled pressure on certain spots over the palm can significantly reduce the pain and inflammation.
Pain Relief for Carpal Tunnel Syndrome during Pregnancy
The self-help and natural remedies for carpal tunnel syndrome listed below can help relieve the pain:
Herbal therapy
Applying cabbage leaves over the affected joint is believed to reduce inflammation.
Hydration
Adequate hydration while preventing over-hydration.
A Healthy Diet
Following a balanced diet rich in Vitamin A, B complex and Vitamin C and low uric acid.
Exercise
Regular exercise with intermittent rest and massage of the wrist while at work.
Hot Compress
Application of hot compresses over the inflamed wrist area can help relieve the pain.
Sea Cord Oil
Drinking Sea cord oil is beneficial for joints and cartilages
Carpal tunnel syndrome during pregnancy can be a significantly distressing experience. Prompt recognition of symptoms, timely workup and diagnosis can help treat the condition. Initial non-pharmacological measures involve physiotherapy, yoga and lifestyle changes including diet and moderate daily exercising. This can lead to symptom reduction and general well being. Although rarely reported, wrongly diagnosed or inadequately treated carpal tunnel syndrome may over time lead to permanent neuritis damage resulting in a handicap and ultimately loss of hand function. Read more
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Enjoying Your Kid's Childhood Makes You Relive Your Own
Each and every bit of my baby's childhood reminds me of my own childhood whether it's his naughtiness, his mimicry of others, his non-stop gossips, or his sharp memory. Even when he messes up the kitchen utensils make me believe for a while that my childhood has come back.
My baby is one of the most beautiful gifts that almighty has bestowed upon me. He makes me love my life or makes my life worth living. My son is a full-day entertainer and the wittiest child I have ever seen. I want to share one of the most memorable experiences with him.
One day when I came back from my work, I took my son in my arms. He kissed me and tried to remove the veil from my face. He was so excited to see my face; he then sobbed as if he was my mother and I was his baby. Once my baby took my headgear and tried to wear it and said to me, "I am your mom and you are my son". Sometimes he even role plays. He plays alone and sometimes even involves me in his own play.
He plays with his toys and sometimes becomes a teacher to his teddies. He punishes them and teaches them. The doctor set that I got for him is one of his favourite toys. He plays doctor-doctor and does checkup of everyone with that set.
When it comes to food, he is very choosy and has a different taste. He doesn't like to eat too many sweets, maybe he likes the salty treats. But he is a chocolate lover.
In short, my baby is a superb and wonderful child I have ever seen on this earth. I pray almighty to keep him like this always, i.e., loving, caring, cheerful, pure-hearted, broad-minded, and cute. Love you my son to the moon and back.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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The First 15 Days of Motherhood - My Experience
Trust me, it's easy to become pregnant. But motherhood is not a joke. And, in these first 15 days of my motherhood, I got to know and experience many things about a newborn. Like every new mom, I was also in a state of happiness, fear and anxiety and all my emotions were juggling inside me.
Though I am fortunate to have my mother beside me, but becoming a new mom takes you to a different level. The night I brought my little son back home from the hospital, everyone around me was happy. Deep inside my heart, I was thinking, “Will I be able to take care of my newborn?”
I know, the question seems little weird. The society, family expect your motherly instinct the moment you become a mother. But I am a human being too. It is a huge change in my life. Even, I need time to understand and I am no perfect mom. I am learning too.
After the first peaceful night, the real struggle begins. It is not about keeping track of his feeding time, but his environmental shift from hospital to a homely ambience. The only communication mode of a newborn is crying. And, in these 15 days, I got to learn about the different pattern of crying like feeding, attention, colic pain, and gas pain.
Seeing your baby crying for a continuous 2 hours in the middle of the night and you don't know the reason is not only frustrating but also brings anxiety and tension. I feel no shame in admitting that even I cried with my baby. No one can ever imagine the level of anxiety that I was suffering inside me.
I am not a night person and waking up for my baby at night was a big challenge for me. But as they said, you have a maternal instinct and a slight of crying sound works as an alarm at night.
In these 15 days, a lot of questions, observations came to my mind regarding my newborn. And finally, a visit to paediatrician helped me get all the answers to my questions and observations.
Also, I got to learn that immediate medicine drops must be there at home to ease sudden pain or fever of a newborn.
The journey of sleepless nights, sudden emotional breakdown, anxiety and tension are common for a newborn. In these 15 days, I also learnt that patience is the real key to share a good bond with my newborn.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Dr Ghouse has added a new answer
Guardian of 0 children
13 hours ago
Q. which good formula milk or baby food for 4 months old baby
Dr Ghouse
Paediatrician
13 hours ago
A. no complementary foods below 4 months can use any branded formula milk. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
13 hours ago
Q. Iam 9month pregnant and having very painful condition due to constipation and gastric issues
Dr Ghouse
Paediatrician
13 hours ago
A. during pregnancy better not to take medicines for constipation take lot of water green leafy vegetables seasonal fruits you can try suppository if the problem is more o k o k
Dr Ghouse has added a new answer
Expecting Mom due in 7 months
11 hours ago
Q. hi Doc,
eating raw mango, chapathi or any heat producing foods cause miscarriage during first trimester?
Dr Ghouse
Paediatrician
11 hours ago
A. no relation ok c. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Vandan H Kumar has added a new answer
Expecting Mom due in 7 months
10 hours ago
Q. Hi Doc,
I'm getting cramps on my right side of lower stomach. is this normal or do I have to visit doc?
Dr Vandan H Kumar
Paediatrician
10 hours ago
A. without examination it is difficult to tell proper treatment as well as advice so you should visit the doctor5 for health assessment as well as examination.
whether any investigations is required or not will be told by the doctor5
Dr Priyanka Kalra has added a new answer
Expecting Mom due this month
7 hours ago
Q. i am 39 week of pregnant and having AFI level of 8 is this normal?and is delivery possible for me?
Dr Priyanka Kalra
Obstetrician and Gynaecologist
33 mins ago
A. yes. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the childdo ultrasound n necessary tests after consulting a specialist. without proper check up we can't advise or help you.. Avoid shirt cuts when it comes to health if mother n baby. ok.
Vandana Sharma has added a new answer
Guardian of 0 children
1 hour ago
Q. please tale me how much dengerous for may 7 days old baby and she was 2.9 kg.
Vandana Sharma
Nutritionist
26 mins ago
A. Hello mom the blood sugar level of baby is quite low , could say hypoglycemia as well .
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