11 pregnancy stretches for comfort and relief
Your body goes through a lot of changes when you’re pregnant, which can lead to discomfort. Find relief with these PT-recommended pregnancy stretches.
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Pregnancy can be a magical experience — and one that can also come with some less-than-magical aches and pains. It’s common to feel discomfort in your back, shoulders, and hips, especially during the second and third trimesters.
When there’s a baby growing in your midsection, it can put more pressure on joints and muscles in your upper and lower body — including your pelvic floor muscles. Doing a variety of gentle pregnancy stretches can help ease tension in all of these areas, improving your overall comfort.
Read on to learn about how to alleviate pregnancy discomfort with targeted and full-body stretches recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Our Hinge Health experts
Christynne Helfrich, PT, DPT
Renee Bullis, PT, DPT
11 pregnancy stretches to ease aches and pains
Exercise is safe and recommended for most pregnant people, even though it can feel challenging when your belly bump gets in the way or you feel more tired than usual. Doing gentle, dynamic stretches can help ease pain from tense muscles and increase blood flow to sore areas.
Consult your provider about exercise before you continue your usual workout routine or start a new one during pregnancy. If you’re managing a medical condition or a higher-risk pregnancy, your provider can help you adjust your exercise plan as needed.
Back and neck stretches
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When you’re pregnant, your center of gravity shifts forward as your belly grows, which can lead to rounded shoulders and sore upper back muscles. The standing T move can help open up your chest muscles and relieve tension in your upper body, says Dr. Renee Bullis, PT, DPT, a physical therapist at Hinge Health.
How to do it:
Stand tall, holding your arms outstretched in front of you at chest height, palms together.
Squeeze your shoulder blades together to open your arms out to the side in a T shape while keeping your shoulders stacked over your hips.
Try to keep your shoulders relaxed and away from your ears.
PT Tip: “As you do this, be mindful of your lower back and aim for gentle, comfortable movements,” says Dr. Bullis.
2. Doorway stretch
Want expert care? Check if you're covered for our free program →Pregnancy posture changes can place more stress on your shoulder and neck muscles. “This move can help open up and stretch your upper body muscles, improving your comfort,” Dr. Bullis says. Doing the doorway stretch throughout the day can help you feel more centered.
How to do it:
Stand in a doorway with each forearm resting on one side of the doorframe. Your elbows should be bent and at about chest height.
Step one foot through the doorway to move your hips and chest forward while your forearms stay in place.
Focus on creating length through your chest and arms.
Move your hips and chest back to relax out of the stretch.
PT Tip: “Think about keeping shoulders down and away from your ears as you ease into this stretch,” Dr. Bullis says.
3. Standing child’s pose
Want expert care? Check if you're covered for our free program →The standing version of this yoga pose may be more comfortable than the usual version, especially as your belly grows in the third trimester. This move can improve mobility and flexibility in your upper body. It can also help ease tension in your upper back and shoulders.
How to do it:
While standing, rest your hands on a sturdy surface, like a countertop or table.
Take a few steps back as you lower your chest to the floor, hinging at your hips.
Keep your arms straight with your head between your arms.
Return to standing.
PT Tip: “To make this stretch more comfortable, take a wide stance, keeping a generous bend in your knees,” Dr. Bullis says.
“This dynamic stretch improves spine flexibility by relaxing tight muscles,” Dr. Bullis says. It can especially help with lower back pain. “Move within a range that feels good to you,” Dr. Bullis says.
How to do it:
Start on your hands and knees on a yoga mat or comfortable surface. Place your hands under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
Get more information on how to do cat cow, here.
5. Open book rotations
Want expert care? Check if you're covered for our free program →“This move opens up your chest muscles while improving mobility in your thoracic spine, which is in the upper and middle part of your back,” Dr. Bullis says. This dynamic movement can also loosen tense muscles around your rib cage. “It just feels really good in pregnancy — breathe slowly and enjoy the movement,” Dr. Bullis says.
How to do it:
Lie on your side on a yoga mat, with a pillow supporting your head. Keep your arms straight, resting on the floor in front of your chest. Stack your legs together with your knees bent toward your chest.
Reach your top arm up and behind you as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate.
Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.
Return your top arm and upper body back to the starting position. Repeat on the other side.
Pelvic stretches
6. Standing groin stretch
Want expert care? Check if you're covered for our free program →Your adductors, or inner thigh muscles that make up your groin, can feel sore when you’re carrying a baby. Pelvic pain, including pain in the groin area, is very common as your tissues stretch and adjust to accommodate the growing baby. This move helps stretch the groin muscles that can become tense during these changes.
How to do it:
Stand with your feet wider than hip-distance apart.
Shift your weight to one leg and bend slightly into that knee as you keep your other leg straight.
Extend the inner thigh of your straight leg down toward the floor to get a groin stretch.
Return to the starting position.
PT Tip: “Play around with your pelvis and trunk positioning to find a gentle inner thigh stretch where you can relax and breathe comfortably,” Dr. Bullis says.
7. Seated pelvic tilts
Want expert care? Check if you're covered for our free program →“This move can help relieve discomfort in your lower back and pelvis during pregnancy by gently encouraging movement in these areas,” Dr. Bullis says. “If sitting in a chair becomes challenging as your baby grows, try performing these movements on a large exercise ball for added comfort.”
Start by sitting upright in a chair (or on an exercise ball) with your feet flat on the floor.
Relax your abdominal muscles to arch your lower back away from the back of the chair.
Hold, and then return to the starting position.
Engage your abdominal and butt muscles to flatten your lower back toward the back of the chair.
Focus on keeping your abdominal muscles tight as you hold this position.
Relax back to the starting position.
Hip stretches
8. Hip flexor stretch with overhead reach
Want expert care? Check if you're covered for our free program →“This movement can ease tension in the front of your hips and help reduce round ligament discomfort,” Dr. Bullis says. Round ligament pain is discomfort in the lower abdomen, hips, pelvis, or groin during pregnancy. It occurs when ligaments that support the growing uterus stretch.
How to do it:
On a yoga mat, rest one knee on the floor and line it up directly below your hip.
Bend your other leg in front of you with your foot flat on the floor and your hands at your hips.
Move your hips forward while bringing your arms overhead. Reach toward the ceiling to deepen the stretch.
Lower your arms and move your hips and knee back to the starting position.
PT Tip: “Breathe through this stretch, feeling your ribcage expand with each inhale,” Dr. Bullis says.
“This stretch can help ease tension in the outside and back of your hips, which often feel achy during pregnancy,” Dr. Bullis says. This move can also help relieve tightness in your lower back muscles.
How to do it:
Start by kneeling on your hands and knees.
Sweep one leg underneath your belly to bring your knee and shin to rest on the floor just behind your hands.
Adjust the bend in your knee to about 90 degrees with your knee lined up in front of your hip.
At the same time, slide your back leg straight behind you and untuck your toes so you are resting some weight on your knee and the top of your foot.
Prop yourself up on your hands or fingertips as you hold this stretch.
Return to kneeling on your hands and knees.
PT Tip: If pigeon pose is uncomfortable, try a seated glute stretch instead. Get more information on how to do pigeon pose, here.
Leg stretches
10. Seated hamstring stretch
Want expert care? Check if you're covered for our free program →“Tight hamstrings, the muscles in the back of your legs, are common during pregnancy,” Dr. Bullis says. “Performing this stretch while seated enables you to relax more and makes it easier for you to adjust for comfort.”
How to do it:
Sit at the edge of a chair and stretch one leg out in front of you while resting your heel on the floor.
Hinge at your hips, leaning your chest toward the floor.
Hold for a few deep breaths before returning to your starting position.
Get more information on how to do seated hamstring stretch, here.
11. Crescent lunge
Want expert care? Check if you're covered for our free program →“This dynamic move offers a gentle stretch throughout your whole body, from your ankles and calves up to your hips, thighs, back, and chest,” Dr. Bullis says. This stretch also opens up the pelvis and counteracts the effects of sitting.
How to do it:
Start by standing with your feet a comfortable distance apart.
Take a big step forward and bend through your knee to lower yourself toward the floor.
Reach your arms overhead to keep your chest upright.
Focus on your balance while you hold this position.
Push back to standing.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Personalizing your pregnancy stretches
Note: Some of these moves may feel challenging if you’re dealing with pregnancy discomforts. If you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of pregnancy stretches
Stretching soft tissues, like your muscles, ligaments, and tendons, that become tight or stressed during pregnancy is key for everyday comfort. Performing gentle, dynamic stretches like the ones above can relieve tension and pain, so you can move with more comfort. More benefits include:
Promote a comfortable posture. “Pregnancy stretches can support your posture by counteracting rounded shoulders and other postural changes that often naturally occur during pregnancy,” Dr. Bullis says.
Relieve aches and pains. “Aches and pains are common in pregnancy,” Dr. Bullis says. “Stretching can promote better blood flow throughout your body, supporting healing and easing discomfort.”
Improve sleep. Finding a comfortable sleeping position can be challenging when you’re pregnant — from navigating how to sleep with your belly bump to avoiding tense areas. “Doing these stretches before bed can help relax you, and might improve your comfort as you sleep,” Dr. Bullis says.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Body changes and discomforts | Office on Women’s Health. (2021). OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts
Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A., & Tan, A. K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, 10(12), 229–234. doi: 10.1177/1759720x18812449