Ryca Fitness

Cassie Perkey | Pre & Postnatal Strength

Welcome to third trimester mobility!

You’ll complete pelvic floor mobility sessions most days of the week, starting out at 27 weeks with up to 5 routines per week each lasting about 10–15 minutes. As you get closer to your due date, the frequency gradually increases, up to two sessions in a day starting at 38 weeks. This is intentional. In this phase, we shift the focus even more toward pelvic floor relaxation and preparing your body to release during labor.

Each mobility routine is designed to open the pelvic inlet, midpelvis, and pelvic outlet, while also including movements that train thoracic mobility and diaphragmatic breathing. You’ll continue to see forward leaning inversions built into your sessions, along with down-training at the end to reinforce pelvic floor relaxation. You can also use this same downtraining approach after any strength or core training you’re doing outside of this program. This is meant to complement your existing training, not replace it.

You’ll also have access to a mobility routine designed specifically for early labor to help you work through contractions, as well as a routine to help encourage labor as you get closer to your due date!

Before starting, make sure you review the tutorials on how to release pelvic floor tension, diaphragmatic breathing, and finding neutral alignment. You’ll also want to watch the video with mental cues for pelvic floor relaxation, explore the extras tab for deeper education on pelvic anatomy and function, and review the guide on reducing tearing. Understanding these pieces will help you get the most out of this program.

Let’s get started, you’re getting close 🤍

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