As the third trimester sets in, many people experience a shift—physically, emotionally, and energetically. Sleep may be harder, the body feels heavier, and anticipation for labor starts to grow. One powerful way to support your changing body during this time? Intentional movement. Movement in late pregnancy isn’t about fitness or pushing limits—it’s about comfort, alignment, and preparing your body for the work of labor.

Understanding the Pregnant Body

By the third trimester, your body has done an incredible amount of adapting. The uterus expands, ligaments soften (thanks to hormones like relaxin), and the pelvis begins preparing for birth.

The pelvis itself is made up of several bones and joints. These become more mobile in pregnancy, allowing space for the baby to engage and rotate. However, mobility doesn’t guarantee optimal positioning. That’s where intentional movement comes in.

Why Movement Matters

Gentle, regular movement can:

• Encourage baby into an optimal position for birth
• Relieve common discomforts like lower back pain and pelvic pressure
• Support better circulation and lymphatic flow
• Reduce tension in the muscles and ligaments surrounding the uterus and pelvis
• Help you feel more connected and grounded in your body

Spinning Babies is a wonderful resource that explains how alignment, balance, and movement can influence a baby’s position and labor progression. Their techniques help create space and encourage the baby to find the best path through the pelvis.

That said, every body and every pregnancy is different. Your comfort, mobility, and ability to engage in movement depend on your individual circumstances. Always check with your provider, and trust your body’s signals. Movement should feel supportive—not stressful.

Tools for At-Home Movement

You don’t need a gym to support your body during this time. Here are a few simple tools that can help you move with more ease and intention right from home:

• Birthing ball. Great for pelvic circles, figure eights, and gentle bouncing to relieve pressure and open the hips.
• Peanut ball.Especially useful for side-lying positions and during labor to maintain pelvic space.
• Yoga mat + blocks.Helpful for stretching, supported squats, or doing gentle poses like cat-cow, child’s pose, or lunges.
• A wall or doorway.Great for alignment checks, hip stretches, and supported balance work.

Keep It Gentle, Keep It Consistent

The goal isn’t intensity; it’s consistency and awareness. Small movements, intentional stretches, and mindful posture throughout the day can do more for your body than a single intense workout. Tune into your body. Breathe through discomfort. And move in ways that feel good to you.

At Worcester Community Midwifery, we know that small, intentional movements can have a big impact—not just on your body, but on your entire birth experience. We’re currently developing Worcester’s first independent birth center—a space rooted in safety, dignity, and holistic, community-based care. If this work speaks to you, we invite you to follow along, share our mission, and, if you’re able, consider making a donation to support the birth center’s development.