Third Trimester - Labour Preparation - Physical Activity, Nutrition, Intimacy & Medical Options

Sep 27, 2026

Third Trimester: Labour Preparation! outlines practical, evidence-informed steps to get ready for childbirth as the due date approaches. It covers regular gentle movement and pregnancy-safe positions to support optimal fetal alignment, while listing actions to avoid. Guidance includes staying nourished, hydrated and rested, plus options such as acupuncture, chiropractic/osteopathy/massage, selected homeopathic remedies, evening primrose oil, botanicals, essential oils, belly lifting, and late-pregnancy stretch and sweep, emphasizing consulting a midwife.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages3

Reading Time8 min

AccessFree to download

Third Trimester - Labour Preparation!

Physical Activity

Stay Nourished, Hydrated & Rested

Intimacy

Acupuncture

Chiropractic, Osteopathy & Massage

Homeopathics

From 36 Weeks Onward

Even Primrose Oil

Botanicals

Essential Oils

Belly lifting

38 Weeks and Onward

Stretch and Sweep

Third Trimester: Labour Preparation! We do many things throughout our pregnancies to prepare for labour, such as childbirth preparation classes or eating a healthful diet. Once we enter the third trimester and the birth of our babies comes near, there are special things we can do to prepare for labour. Third Trimester Physical Activity Regular, gentle exercise helps to prepare you for labour and baby to move into an optimal position for birth. Babies who are anterior (facing your back) are better able to move through your pelvis and are better at encouraging the cervix to open. Exercises to do and positions to adopt on a regular basis: • Float or swim on your belly • Squat or kneel to garden (protect your knees!) • Sit upright or forward lean while relaxing or watching TV • Sleep on your side rather than your back • Practice prenatal yoga • Walking Positions to avoid: • Reclining while sitting • Allowing the knees to be higher than the pelvis • Avoid crossing your legs • Avoid sitting with your feet elevated • Avoid deep squatting when the baby is in a posterior position (facing your front) Stay Nourished, Hydrated & Rested Make sure you eat well-balanced meals with proteins, vegetables and whole grains so that you are nourished and ready to birth your baby. Drinking 8 glasses of fresh water each is important to help you labour efficiently, the way a marathon runner needs to stay hydrated to run. Hydration is especially important in the summertime. It’s common to wake during the night as your pregnancy progresses. Going to bed earlier, or taking naps, if possible are important ways to ensure you are well rested going into your labour. Intimacy Orgasm helps to strengthen the uterus and tone the pelvic floor. Semen contains prostaglandins which help to soften the cervix and prepare it for labour. Acupuncture Acupuncture can be used to both treat the discomforts of pregnancy, to promote optimal position of your baby and to prepare your body for labour. Ask your midwife for a referral. Chiropractic, Osteopathy & Massage Chiropractic, osteopathy and massage are all modalities which help to promote healthy muscle function and good posture. They can be used to help your body support your growing baby and to ensure your baby is in a good position for labour. Ask your midwife for a referral. Homeopathics Pulsatilla 30C can be used daily from 32 to 36 weeks to encourage baby to get into an optimal position. Use only if baby is not already anterior. From 36 Weeks Onward Physical Activity Continue your regular activities, as long as they are comfortable and enjoyable. • Each day, spend up to 20 minutes in forward leaning and hands and knees positions. • Polar bear-rest so that your knees and chest are on the floor, with your knees spread wide. Use pillows to make yourself as comfortable as possible • Do the yoga pose cat-cow, alternately rounding and arching your back while on your hands and knees • Get into hand and knees, and sway your pelvis from side-to-side then rock your pelvis front to back • Scrub the floors by hand on your hands and knees (use knee protectors!) • Walk up the stairs two at a time Check out [www.spinningbabies.com](www.spinningbabies.com) for more exercises to try if your baby is not in an optimal anterior position. Evening Primrose Oil Evening primrose oil contains essential fatty acids used by your body to make prostaglandins. Prostaglandins soften the cervix in preparation for labour. • Take 1000mg orally per day • Insert 1000mg intravaginally before bedtime as far back in your vagina as possible. Use a pantyliner the next day as there will be an oily discharge. Homeopathics Take one dose of Pulsatilla 200C at 36 weeks. Repeat the dose 10 days later. Birth Prep Prenatal Regimen: • Take 5 pellets of 12C Arnica once per day for 3 days • Then take 5 pellets 12C Cimicifuga once per day for 3 days • then take 5 pelle

FAQs

What exercises and positions are recommended in the third trimester?

The document recommends gentle regular exercise to help the baby move into an optimal position, including floating/swimming on the belly, squatting or kneeling to garden, upright or forward-lean relaxing, prenatal yoga, and walking. It also suggests side-sleeping and specific hand-and-knees movements after 36 weeks.

Which positions should be avoided during pregnancy to support proper positioning for labour?

Avoid reclining while sitting, letting knees be higher than the pelvis, crossing your legs, sitting with feet elevated, and deep squatting when the baby is in a posterior position. These steps aim to support optimal fetal alignment.

What late-pregnancy medical or supportive options are mentioned?

Options include acupuncture, chiropractic/osteopathy/massage (with a referral from a midwife), selected homeopathic preparations, evening primrose oil with specified oral and intravaginal dosing, herbal botanicals (avoiding blue cohosh in certain formulas), essential oil bathing with Frankincense and Lavender, belly lifting, and stretch and sweep performed by a midwife if the cervix is open.

Sep 27, 2026

Uploaded by Alex Sinclair