Best 3rd Trimester Stretches to Sleep Well | 3rd Trimester Workout | Pregnant 31weeks + 1day

The Best Stretches for a Good Night’s Sleep | Third Trimester Pregnancy Workout | 31 Weeks + 1 Day

Welcome beautiful mama!
If you’re 31 weeks pregnant (or anywhere in your third trimester), you know how challenging it can be to find comfort at night and get a good night’s sleep. Between hip pain, backaches, restless legs, and constant trips to the bathroom, restful sleep can feel impossible. That’s why this video is designed just for you — a soothing, pregnancy-safe stretching routine to help your body relax, release tension, and prepare for deep, restorative sleep.

In this video, we’ll move through a series of gentle prenatal stretches that are completely safe for you and your growing baby. These pregnancy stretches can be done right before bed to help reduce swelling, ease lower back pain, and relax tight hips and shoulders.

This routine is perfect for 31 weeks pregnant, but it’s also safe and effective for any mama in the third trimester (weeks 28–40). You don’t need to be flexible or experienced — these are simple, easy-to-follow movements that can be done right in your bedroom or living room.

WHY THESE STRETCHES HELP:
Promote Better Sleep: Calm your nervous system and help you unwind before bed.
Relieve Pregnancy Discomfort: Loosen your hips, back, and shoulders — common tight spots during the third trimester.
Support Circulation: Gentle movement helps reduce swelling in your legs, feet, and ankles.
Encourage Relaxation: Focused breathing helps reduce stress and prepare your body for rest.
Prepare for Labor: Improves flexibility and body awareness for labor and delivery.

These prenatal stretches are slow, mindful, and deeply relaxing — ideal for any time of day, but especially powerful as part of your nighttime routine to encourage better sleep during pregnancy.

You can repeat this routine daily or anytime your body feels tense or restless. Even 5 - 10 minutes of gentle stretching can make a huge difference in your sleep quality and overall well-being during pregnancy.

Always listen to your body — if something doesn’t feel right, skip or modify it. Every pregnancy is unique. Make sure you have medical clearance from your doctor or midwife before starting or continuing any exercise routine during pregnancy.

MORE BENEFITS:
These third trimester stretches are not only amazing for sleep but also help you feel more connected to your body and baby. They can reduce stress hormones, encourage deep belly breathing, and make it easier to find a comfortable sleeping position. Many moms find that after doing these stretches regularly, they experience less back pain, fewer cramps, and improved mood.

Use this time as a self-care ritual — slow down, breathe deeply, and thank your body for all the incredible work it’s doing to grow your baby.

Don’t forget to share this with another mama-to-be who needs better sleep!

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Let me know in the comments how you're feeling after the workout, and don’t forget to like, share, and subscribe for more pregnancy-safe workouts every day as well as baby development and mama pregnancy symptoms every week!

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Disclaimer:
Always consult with your OB-GYN, midwife, or healthcare provider before starting any exercise program during pregnancy. Every pregnancy is unique, and what’s safe for one person may not be for another. Listen to your body, take breaks as needed, and stop immediately if you feel any discomfort, pain, dizziness, or anything that doesn’t feel right. Your health and your baby’s safety come first.