Pain Relieving Stretches During Stages of Pregnancy

Pregnancy puts continuous strain on the body throughout all three phases, making a stretching routine a good idea to maintain a healthy range of motion and function within the body.

Stretching during pregnancy is also a great daily practice to incorporate light movement throughout your pregnancy journey. If you’re already active,go to CrossFit, Burn Boot Camp, Orange Theory, etc it’s a great compliment to your routine!

The Benefits Of Stretching During Pregnancy

Stretching provides a multitude of benefits that alleviate aches and pains felt in the body throughout the pregnancy process. These benefits include:

• Relieving aches and pains of pregnancy

• Improving circulation

• Reducing cramps

• Easing muscle tension

• Reducing fatigue

Best Prenatal Stretches for Pain

There are plenty of pregnancy safe stretches women can incorporate into their pregnancy journeys. Focus on incorporating stretches that are hip openers, pressure-relieving on the belly and low back, and gentle on the body.

Good stretches to reduce hip pain and back pain during pregnancy include:

Cat-Cow Stretch

Hip Flexor Stretch

Stretches to Avoid When Pregnant

If you’re thinking about adding a light stretching routine to your pregnancy journey, here are a few pointers on bad stretches to avoid:

1. Stretches where you’re positioned on your stomach

2. Stretches that place too much strain on your belly

3. Stretches where you’re positioned on your back

4. Stretches that involve twisting or rotation

5. Any plank positions

These kinds of stretches may put excess strain on your belly and low back, causing discomfort to you and your baby. Any stretch that involves too much twisting or rotation can be difficult, especially in the later stages of pregnancy when the body is moving and preparing for birth. 

Any stretch that involves a plank position, where you are pushing against gravity and your belly, is known to cause a separation in the abdominal muscles called Diastasis Recti. The condition may resolve itself during postpartum, but some people who experience pregnancy find that they have to continue exercise after pregnancy to return their abdominal muscles to their normal position, and some people consider surgery.

With so many changes happening to your body, you may find you cannot safely execute all the same stretches or exercises that you could during pre-pregnancy, and that’s okay! Remember to move safely within the boundaries of your body.

Stretches for Pregnancy by Trimester

Here are some prenatal stretches do by trimester:

1. First trimester stretches

   • Happy baby stretch

   • Pigeon stretch

   • Butterfly stretch

2. Second trimester stretches

   • Seated hamstring stretch

   • Standing quad stretch

   • Seated hip opener

3. Third trimester stretches

   • Seated hamstring stretch

   • Standing quad stretch

   • Seated hip opener

Prenatal Stretches for the First Trimester

Thankfully, in the early stages of pregnancy, most stretches are still available in your body that you may already have incorporated into your exercise routine. Great! You may find yourself continuing to move at your normal activity level which is great for a healthy pregnancy.

Hip opening stretches can help prepare your body for the musculoskeletal changes that happen during pregnancy, so stretches like happy baby, pigeon, and the butterfly stretch are a great option.

1. Happy Baby Stretch

2. Pigeon Stretch

3. Butterfly Stretch

Happy Baby Stretch

1. Lay flat on your back.

2. Lift your knees to your chest. Then, try to grab the outside of your feet or toes in each hand.

3. Pull your feet towards your chest. Open your knees to the sides of your body.

4. Feel free to slowly rock side-to-side, while feeling this hip opener.

Pigeon Stretch

1. Begin the stretch in a kneeling position.

2. Bring one foot up to meet your hand while laying your knee on the ground.

3. Bring your elbows down to meet your hands as you lay your hips into the floor.

4. At this point, you should feel the stretch along the back of the legs and in your hips.

5. Lower your head toward the bent knee to get an even deeper stretch.

6. Repeat on the second leg.

Butterfly Stretch

1. Begin the stretch in a seated position.

2. Press the soles of your feet flat against each other. This should form a diamond shape with your legs.

3. Pull your feet in closer or further apart from your hips. Do this stretch to the degree for whatever feels most comfortable to you.

4. Gently grab your feet with your hands and bend forward, feeling the hamstrings and hips stretch.

Prenatal Stretches for the Second Trimester

As your body starts to noticeably change, it’s important to listen to your body. Not all stretches will feel good in all bodies. If you feel any excess strain or pain, stop stretching immediately.

During the second trimester, keeping up a daily movement routine is essential. Aim for at least ten minutes (ideally thirty minutes) of movement. The second trimester is when visible changes start to occur, so it’s important to be mindful about the stretches you work on during this time. Some stretches that are good for the second trimester are:

1. Seated Hamstring Stretch

2. Standing Quad Stretch

3. Seated Hip Opener

Seated Hamstring Stretch

1. Begin in a seated position with your legs out in front of you.

2. Bring one leg in towards your pelvis while the other leg is straight.

3. Gently bend forward towards the straight leg, feeling the stretch in the hamstrings.

4. Only bend as far as you feel comfortable with.

5. Repeat on the other side.

Standing Quad Stretch

1. Stand near a wall or surface to help balance as you lift one leg behind you.

2. Grab the ankle of the lifted leg, pulling it near your butt.

3. Steady yourself with a support, and experiment with pushing your hips forward, back, and side-to-side to feel a comfortable stretch in the quadriceps.

4. Repeat on the other leg.

Seated Hip Opener

1. Much like the Pigeon stretch, this hip opener is more accessible when the body is changing.

2. Begin seated in a chair and cross one ankle over your opposite knee.

3. Gently apply pressure on the crossed leg, leaning forward for a deeper stretch.

4. Feel the stretch in your outer hips.

5. Repeat on the other side.

Prenatal Stretches for the Third Trimester

Aches and pains from the additional pregnancy weight will most likely be felt during the last trimester of pregnancy. The body will begin to release a hormone called Relaxin throughout the body which loosens the ligaments in the hips and pelvis as the body prepares for birth. 

During this time it is highly recommended to avoid hip opening stretches, as you may over-stretch and strain a muscle in your pelvis.

1. Child’s Pose

2. Bridge Pose

3. Seated Neck Stretch

Child’s Pose

1. Begin in a kneeling position.

2. Place your hands on the ground in front of you and bend your hips back towards your toes.

3. Your chest should be resting on your thighs.

4. Move your knees as close or as far apart from your chest as is comfortable in your body.

5. Feel the release in your shoulders and back.

Bridge Pose

1. Begin the stretch by lying flat on your back with your feet planted on the floor.

2. Then, raise your hips to a comfortable level while keeping your shoulders grounded into the floor.

3. While keeping the chest lifted up, you should feel the stretch in your low back and hips.

4. You may place your elbows on the ground with your hands holding your hips to gently stretch your low back even more.

Seated Neck Stretch

1. Start this stretch in a seated position.

2. Slowly bend your neck toward your shoulder on one side. Use your opposite hand for added pressure, if needed.

3. Sway your head slightly. While doing this motion, find any sore or achy spots that need to be stretched.

4. Repeat this stretch on the other side.

Closing: Stretches During Pregnancy

Pregnancy stretches are a great way to incorporate gentle movement into your pregnancy journey. Remember to listen to your body and pull back if a stretch feels too intense. 

Your body is constantly changing throughout the stages of pregnancy, so try not to feel down on yourself if a movement or stretch that is available to you one day isn’t available the next. If you would like to work on your pelvic floor muscles during pregnancy and after, reach out to our expert pelvic floor physical therapists in Maryland at Alpha Project Phyzio. We have three clinic locations in Germantown, Frederick, and Columbia.