15 Pregnancy Stretches You Need To Try

Please Note: Before beginning any exercises during pregnancy, talk with your healthcare provider to make sure it’s safe for you to begin.

Pregnancy stretches can be an absolute game-changer for expecting mothers. From easing sore backs to loosening tight hips, these stretches provide essential relief when your body needs it most.

Regular stretching can help manage the physical changes that come with pregnancy, reduce stress, and even prepare you for labor. Try these pregnancy stretches and start feeling better today.

Benefits of Pregnancy Stretches

Stretching is more than just a nice way to relax; it helps prepare your body for the months ahead. Pregnancy stretches have many benefits:

• Boosts Circulation: Encourages blood flow to reduce swelling, cramping, and fatigue, helping supply oxygen and nutrients to your baby.
• Reduces Aches and Pains: Eases tension in common problem areas like the lower back, hips, and glutes to relieve pregnancy-related discomfort.
• Increases Flexibility: Supports mobility and balance as your body’s center of gravity shifts, making daily activities easier.
• Prepares for Labor: Improves pelvic flexibility and core strength. This helps you manage labor positions and reduce birth-related tension.
• Supports Mental Well-being: Relaxes the mind, boosts mood, and relieves stress through mindful movement and deep breathing.
• Accounts for Relaxin: Gentle, controlled stretches avoid the overstretching risk posed by the hormone relaxin, which loosens joints during pregnancy.

If you’re ready, here are 15 stretches to ease discomfort, improve flexibility, and help you feel more at ease throughout your pregnancy.

1. Cat-Cow Stretch

This classic stretch can help ease lower back tension and increase spine mobility. Begin on all fours, shoulders aligned over wrists and hips over knees. Take a deep breath in as you arch your back (Cow), and release it as you round it (Cat). Repeat five times, flowing with your breath.

Muscles Worked: Spine, back, shoulders, and abdominals.

2. Seated Piriformis Stretch

For those with sciatic pain, this stretch helps relieve tension in the glutes. Sit on a chair, cross one ankle over the opposite knee, and lean forward until you feel a stretch in your buttocks. Hold for 30 seconds on each side.

Muscles Worked: Glutes, spine, and piriformis.

3. Child’s Pose

A classic resting pose, Child’s Pose gently stretches the lower back, hips, and thighs. Kneel with your toes together and knees apart. Sit on your heels while extending your arms. Rest your forehead on the floor and take five deep breaths.

Muscles Worked: Hips, thighs, and spine.

4. Bridge Pose

The bridge post is a gentle backbend that opens up the hips and strengthens the lower back. Start on your back and position your knees up and bent with your feet hip-width apart. Lift your hips, keeping your spine neutral. Hold for a few counts, then lower. Repeat up to ten times.

Muscles Worked: Glutes, hamstrings, and hip flexors.

5. Standing Pelvic Tilt

This simple move helps release lower back tension. Start by standing flat against a wall. Position your feet so they’re shoulder-width apart. Press the small of your back firmly against the wall as far as you can and hold for a few seconds, then release. Repeat five to ten times.

Muscles Worked: Lower back and pelvis.

6. Forward Fold

Forward folds relieve tight hamstrings, which can worsen during pregnancy. Stand with feet hip-width apart, bend forward with a flat back, and let your arms hang. If you’re flexible, touch the floor. Otherwise, rest your hands on your thighs.

Muscles Worked: Hamstrings, lower back, and calves.

7. Lunge Stretch

To stretch the hip flexors, step one foot forward in a lunge position. Make sure your knee is at a 90 degrees. Lean slightly forward to deepen the stretch. Hold for 30 seconds, then switch legs.

Muscles Worked: Hip flexors and glutes.

8. Bound Angle Pose

This seated stretch opens up the hips and inner thighs. Sit with your knees bent while keeping the soles of the feet together. Grasp your feet and gently press your knees toward the floor as you lengthen your spine. Hold for 20-30 seconds.

Muscles Worked: Inner thighs, hips, and back.

9. Torso Rotation

For a gentle stretch in the upper back, sit cross-legged, holding one foot with the opposite hand. Place the other hand behind you and slowly twist to one side. Hold for several breaths, then switch sides.

Muscles Worked: Back and upper torso.

10. Side-Lying Quad Stretch

This stretch is great for tight quadriceps and prevents strain on the hips. Lie on your side, and grab the top of your foot. Then, gently pull it towards your glutes. Hold for 30 seconds, then switch sides.

Muscles Worked: Quadriceps and hip flexors.

11. Shoulder Stretch

If you spend time at a desk, this shoulder stretch can be a relief. Stand and cross one arm across your chest, holding it with your opposite hand. Hold for 30 seconds and switch sides.

Muscles Worked: Shoulders and upper back.

12. Chest Opener

A chest opener helps counteract the shoulder rounding that often occurs during pregnancy. Stand with feet shoulder-width apart, clasp hands behind your back, and gently pull your arms up as you open your chest.

Muscles Worked: Chest and shoulders.

13. Table Stretch

This stretch targets the back and hamstrings. Stand facing a sturdy table or chair, place your hands on it, and lean back with a flat back, pulling your hips away until you feel a stretch. Hold for 30 seconds.

Muscles Worked: Lower back, hamstrings, and shoulders.

14. Thread the Needle

This is a wonderful stretch for the upper back. Start on all fours, thread one arm under the other, and rest your shoulder and head on the ground. Hold for 30 seconds, then switch sides.

Muscles Worked: Upper back and shoulders.

15. Neck Stretch

To relieve neck tension, sit in a comfortable position, tilt your head to one side, and let it drop toward your shoulder. Hold for a few seconds, then switch sides.

Muscles Worked: Neck and shoulders.

Safety Tips for Pregnancy Stretches

Always check with your doctor before starting new stretches, especially if you have any complications. Keep these tips in mind to make your stretching routine safe and beneficial:

• Warm Up First: Do a light activity like a brisk walk or marching in place to warm up.
• Avoid Bouncing: Hold each stretch gently, avoiding any bouncing or jerking movements.
• Stay Within Your Limits: Your body is more flexible due to relaxin, so focus on gentle stretches rather than deep stretches.
• Don’t Overstretch: Aim for a comfortable range, avoiding painful or intense stretches.

Working with a Trainer at Peak Women

Trying to navigate exercising safely and stretching during pregnancy can become overwhelming fast. Thankfully, that’s where Peak Women’s personal trainers can help. Our trainers are here to help you safely perform pregnancy-friendly stretches. Whether you’re new to fitness or an experienced exerciser, our trainers help you adjust each stretch to match your fitness level and trimester. We’re dedicated to making sure every move you make is safe, effective, and personalized for you.

At Peak Women, we understand that every pregnancy is unique. With our supportive, women-only gym environment, you’ll feel at home and cared for by trainers who understand your needs.

Try These Pregnancy Stretches Today!

Pregnancy stretches can ease discomfort, improve flexibility, and help you prepare physically and mentally for labor. A daily stretching routine can transform how you feel, keeping you active and helping you enjoy your pregnancy to the fullest.

If you’re ready for expert guidance, our personal trainers at Peak Women are here to support you every step of the way. With their knowledge and dedication, you’ll gain the confidence to make the most of every stretch—and every moment of this special time.

Reach out to us today to get help with your pregnancy stretches!