02/02/2025
The third trimester is when workouts need the most flexibility, both physically and mentally. As a hypermobile physical therapist, I went into this phase knowing that what worked earlier in pregnancy wouldn’t always translate as my body changed. My goal shifted from “training” to supporting my joints, energy levels, and daily function. Read below for my third trimester workouts as a hypermobile physical therapist.
Hypermobility means my joints rely heavily on muscular support for stability. In the third trimester, increased ligament laxity, a growing belly, and altered breathing mechanics make that job harder. My workouts are becoming less strenuous, more intentional and highly focused on control rather than intensity. I prioritized quality over quantity in every session.
Strength training is still a cornerstone, but with modified loads, reduced ranges, and longer rest periods. Exercises like supported squats, split-stance work, hip hinges, and upper-body pulling helped me maintain strength without overloading my pelvis or lower back. I paid close attention to how my joints felt during and after sessions, any lingering discomfort was a cue to scale back, or perform soft tissue mobility.
Breathing and core work is non-negotiable. I focus on rib cage mobility, diaphragmatic breathing, and gentle deep core activation to support posture and manage pressure. This helps not only with workouts, but with everyday movements like getting out of bed or carrying groceries.
Mobility work has stayed in my routine. No static stretching, and more soft tissue mobility than anything else. I use controlled mobility to maintain comfort in my hips, spine, and thoracic region without pushing into end ranges. I use my Hypervolt, lacrosse ball, and foam roller for soft tissue mobility daily. Cardio shifted toward walking and slow stair stepper, guided by how my energy and joints felt that day.
Perhaps most importantly, I gave myself permission to adjust expectations. Some days I feel strong; others feel painful and slow. Both were normal, and I just adapted my workout that day accordingly.
Third-trimester workouts aren’t about proving fitness, they’re about creating stability, confidence, and resilience for the final stretch of pregnancy and beyond.
Looking for a Prenatal program by a Physical Therapist?
Click here for my prenatal program. Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one-time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
