Pregnancy Stretches – What Are the Best Ones

pregnancy stretches

The best pregnancy stretches are ones that are simple to do, yet will work wonders for your body. The most important thing is to be comfortable during exercise. Many pregnant women dread exercise and prefer the comfort of watching television or resting. You should prepare your body before beginning any exercise. Be sure to stretch prior to sleep, as this can greatly reduce cramping and muscle spasms.


A woman sitting next to a fireplace

Yoga is a wonderful way to ease aches and pains in pregnancy. It is a low impact exercise that can be done in the comfort of your own home. Most pregnancy stretches are designed for the expectant mother who cannot partake in typical exercises.

You can choose to do lower spine stretches or full body workouts. These yoga type workouts can strengthen your muscles, improve posture, and increase your flexibility. Lower spine stretches can be done while lying on your back with your knees bent. As you move your hips back and forth, you are stretching the front of your spine. It is essential to breathe deeply as you do these workouts.

The Alexander Technique

A woman in a blue dress

Another wonderful thing to do to help relieve some of the sciatic pain is to do the Alexander Technique. This stretching technique is very effective at strengthening the pelvic floor muscles. This muscle group helps to support the back. It also strengthens your abdominals and puts less pressure on the sciatic nerve. By doing these types of stretches regularly, you can help relieve tension in your back.

A great way to prepare for the postpartum, or new mom, exercises is to learn a prenatal yoga pose. Yoga stretches before and after a prenatal appointment is a great way to loosen up the pelvis. Pelvic floor exercises can strengthen the muscles and reduce the risk of incontinence. The exercises should be done slowly and carefully. To do the pelvic floor exercise, start by lying on your back.

Exercises Can Be Done While Sitting

Some of the best pregnancy exercises can be done while sitting. This will give you the opportunity to get some valuable blood flow going throughout your body. There is always a danger of having blood flow blockage in the uterus, which can result in internal bleeding. However, by performing these early pregnancy stretches, you can prevent this from occurring. The easiest stretches to complete are the fish poses, triangle stretching, wall squats, and gliding steps. You can progress slowly and comfortably while completing each of these activities.

It is also important to remember that you do not have to stretch as far as possible. A good guideline is that you should stretch no more than ten inches per move. The best thing to do if you feel that you need to stretch more is to cross your legs over one another. This will allow for extra stretch and will take all of the pain away.


If you are experiencing pregnancy pains, cramping, or other signs that you may have developed some sort of muscle imbalance, then these stretches can help. Pilates has been widely used for strengthening muscles, and these stretches will focus specifically on the pelvis and abdomen area. The goal of these stretches is to strengthen the muscles surrounding the uterus and reduce excess pressure that is on the abdomen.

Postpartum Hip Rolls Many women find that they experience a great deal of pain around their hip bones after giving birth. This is due to the sudden weight loss of the woman after giving birth. This is often attributed to the large muscles at the back of the thighs and hips that quickly contract when moving. Pilates is often used to strengthen these muscles and even stretch them out. When done on a regular basis, postpartum hip rolls can eliminate this pain for many.

Back Pain Spasms

Many women experience aches and pains near the buttocks due to the contraction of muscles that control movement. These include the muscles that control leg extension, and muscles that control walking. Pilates has been shown to be effective for reducing the aches and pains associated with these kinds of contraction. This is one of the easiest stretches to do and can usually be done in the morning just before going to sleep.

Final Words

For best results, perform these stretches on a daily basis. Postpartum Hips This stretch is often referred to as the momma roll. It is done on the inside of the mattress. You will need someone to help you achieve the desired results, so make sure that your partner or another trusted friend is there to help you. Begin this exercise by lying on your back with your knees bent. Slowly roll your hips backward until your heels are resting on the floor.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter