Hey there, moms-to-be! It’s fantastic that you’re considering adding some gentle stretches to your pregnancy routine for all the amazing benefits they bring. Just a quick note before we dive in – every pregnancy is its own unique journey, so be sure to chat with your healthcare provider before embarking on any new exercise adventure.
Now, let’s explore some stretches you’ve probably heard of and a few extras that can really amp up the feel-good vibes during this special time:
Child’s Pose
Sink into this one by kneeling on the mat with your toes touching and knees apart. Chill back on your heels and reach those arms forward, letting your chest gracefully meet the floor. Ah, sweet relief! This eases back pain and gives your hips and lower back a lovely stretch.
Cat-Cow Stretch
On your hands and knees, inhale as you arch your back and lift your head (we call that the Cow). Exhale, round your back, and tuck that chin to your chest (the Cat). This dynamic duo boosts flexibility and kicks back at pesky back pain.
Side Lying Clam Shells
Lay on your side, knees bent, and work those feet together in a clamshell motion. This gem targets those hip muscles, giving them a workout while keeping things flexible.
Butterfly Stretch
Sit up straight, friend, with the soles of your feet together. Gently coax those knees toward the floor, feeling that sweet hip-opening magic. It’s fantastic for pelvic flexibility – a real win-win!
Half Lotus with Side Stretch
Cross those legs and bring one foot toward the hip. Now, stretch the opposite arm overhead. Feel that? It’s your hip flexibility getting a boost and a side stretch to boot!
Seated One Leg Head to Knee
Stretch out on the floor with one leg extended and the other foot against the inner thigh. Hinge at those hips, reaching for those toes. Not only does it show the hamstrings some love, but it’s also a treat for your lower back.
Side Lunge with Stretch
Get wide on your stance, shift that weight to one side, and bend that knee. Reach towards it for a side stretch that works wonders on those inner thighs.
Triangle Pose with Twist
Stand tall with feet wider than hip-width apart. Hinge at the hips, bringing your chest parallel to the ground with one arm touching the floor or a block and the other in the air. When ready, direct your gaze upward toward the extended hand. This one’s all about those hamstrings and lower back – a double trouble stretch!
Remember, mama, always listen to your body, avoid overstretching, and make those modifications as needed. If anything feels off or you have questions, your healthcare provider is just a call away. These gentle stretches are all about embracing the incredible journey of pregnancy, but hey, everyone’s unique, so do what feels right for you. Here’s to happy stretching and a radiant pregnancy!
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