Stretching helps lengthen your muscles and loosen your entire body to make you more comfortable while you're pregnant, whether you're walking around the grocery store, working out or just lounging around. Although stretching is always a treat, it can feel especially heavenly during pregnancy, when your body can really benefit. Plus, stretching now can help prepare your muscles and joints for labor later on.
Here's how to work it safely into your routine, and nine moves that will feel oh-so good.
Benefits of stretching during pregnancy
As your pregnancy progresses, your posture shifts to redistribute the weight of your growing baby belly and breasts. For many women, this can result in tightness in the lower back, hips, neck and chest.
The good news: Stretching, especially when it's done daily, can help alleviate pain during pregnancy and improve your range of motion, which can mean a smoother and more comfortable pregnancy.
And don't forget that stretching has many of the same benefits as other types of exercise for your baby.
Safety tips to keep in mind while stretching
As long as you've checked in with your doctor and gotten the okay for physical activity including stretches during pregnancy, your body can benefit from stretching. Just be sure to follow a few important safety tips:
- Warm up. Stretching cold muscles can cause injury, so always warm up before jumping in. A few minutes of brisk walking or alternating knee raises in place should do the trick.
- Don't bounce. Bouncing while you're stretching can result in a pulled muscle. Instead, focus on holding each stretch for 20 to 30 seconds, getting as far as you can into each position and holding at a spot where you feel the stretch but don't feel pain.
- Don't overdo it. During pregnancy your body produces a hormone called relaxin, which loosens ligaments in the pelvis to make delivery easier. But since relaxin affects all your ligaments, you'll likely be more flexible from head to toe, which can ultimately lead to overstretching and injuries. The best way to protect yourself is to listen to your body and limit yourself to a range of motion that feels good, never painful.
Is bending dangerous during pregnancy?
Although it sure might feel awkward with a third-trimester baby bump, bending at the waist is safe throughout pregnancy (unless, of course, your practitioner advises you otherwise).
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Bending only becomes a concern if you're folding forward, usually for a job, 20 or more times a day, every day.[1] This kind of excessive, repetitive physical motion may increase risk for preterm birth and injury during pregnancy, among other things. So if your job requires lots of lifting and bending, talk to your supervisor about getting reassigned to a less physically-demanding role.
Can you stretch your stomach while pregnant?
Yes, it is safe to gently stretch your ab muscles when you're pregnant. You'll just want to avoid any stretch that involves a deep backbend (like full wheel) where your back is arched and your abdominals are splayed — especially if you have diastasis recti.
What stretches should you avoid during pregnancy?
It's safest to avoid all stretches during pregnancy that involve deep backbends or other contortions, like camel or bow pose in yoga. You may find that you get calf cramps when you point your toes; if that's the case, flex your feet instead.
Also, avoid lying flat on your back for extended periods of time after the first trimester.[2] It can compress the main vein that carries blood back to the heart from your lower body.
Still concerned? Check out a prenatal yoga class or meet with a physical therapist who's savvy about pregnancy to get the low-down on stretching safety. Your best rule of thumb: If a stretch doesn't feel good, pull back or choose another one that does.
Pregnancy stretches you'll love
After warming up, practice these stretches daily to prevent aches and pains before they start. Erica Ziel (@EricaZiel), creator of Knocked-Up Fitness, recommends the following stretching exercises:
1. Back
Like a modified child's pose, this stretch can safely elongate your back muscles.
- Kneel with the tops of your feet pressed into the floor. Place both palms on an exercise ball.
- Keeping your hips over your knees, exhale as you tuck your chin and extend your arms to roll the ball forward until your upper body is parallel to the ground. Draw your shoulders away from your ears and arch your lower back to a comfortable position, holding for 30 seconds. (If you feel your abs working, bring your hips back to release pressure.)
- Exhale and tuck your hips as you roll the ball towards you, bringing your spine to an upright position.
2. Neck
This stretch helps ease tension in your neck.
- Sitting in a chair, close your eyes and breathe deeply. Gently tilt your head to one side and let it drop toward your shoulder. Don't raise your shoulder, and don't force your head down.
- Hold for three to six seconds.
- Gently roll your chin forward to relax into your chest, then switch sides.
- Repeat three to four times.
3. Chest
This heavenly stretch relieves tension in your chest and upper back.
- Kneel with the tops of your feet pressed against the floor.
- Exhale as you sit back on your heels, rounding your shoulders and letting your head drop gently forward as you reach your arms in front of you to feel a stretch.
- Squeeze your butt to come back up on your knees as you inhale and lift your arms to the sides, gazing overhead. Circle your arms back, down and around to starting position.
- Repeat a few times, then reverse directions.
4. Shoulders
This stretch helps ease tension in your shoulders (especially if you spend a lot of time at the computer).
- Standing with your feet hips-width distance apart, bring your left arm to your chest.
- Gently pull your slightly bent left elbow toward your chest with your right hand as you exhale.
- Hold for 30 seconds. Switch sides.
5. Abdomen
Open the front of the body with this liberating stretch, which elongates the muscles supporting your tummy.
- Kneel on your left knee with the top of your left foot pressed into the ground. Place your right knee on the ground and position the sole of your right foot against your left inner thigh. Place your right palm on the ground behind you, fingertips pointed away from the body.
- From this position, exhale as you extend the left hand overhead and press your hips up.
- Inhale to lower down.
- Repeat as many times as you'd like, then switch sides.
6. Hip flexors
The hip flexor muscles allow you to lift your knees and bend at the waist. Stretching them periodically helps keep you limber so it's easier to get into the proper position during childbirth.
- Stand at the bottom of a flight of stairs and hang on to the railing.
- Place one foot on the first step and bend your knee. Keep your other leg straight on the floor behind you.
- Lean into your bent leg, keeping your back straight, to feel a stretch in your straight leg. Hold for 30 seconds, then switch sides.
7. Hips
This classic hip opener can help relieve discomfort related to sciatica and stretch your belly.
- Kneel on the floor and bring your left knee in front and slightly to the left of your left hip, extending the right leg behind you, toes pointed. Try to get your left shin parallel to your hips. If it's too intense, place a rolled-up towel under your hip.
- Placing your fingertips on the ground in front of you, gently push away from the floor, bringing your shoulders away from your ears. Keep a slight arch in the lower back as you square your hips to the ground.
- Hold for 30 seconds while breathing deeply, then switch sides.
8. Legs
Swelling, cramping … pregnancy has been tough on your legs. Give them a much-needed break with this easy stretch.
- Stand and hold onto a sturdy object.
- Bend your right knee and grab your right foot with your right hand, bringing your heel toward your buttocks. Press your hips forward, keeping your back straight, to feel the stretch more. Hold for up to 30 seconds.
- Repeat with the left leg.
9. Entire body
This stretch opens your back and chest to promote deep breathing, alleviating stress and physical tension.
- Sit on your heels with your knees spread wide enough to allow room for your belly.
- Cross your forearms on top of an exercise ball and roll it forward, bending from the waist.
- Relax your upper body into the ball as you take slow deep breaths and relax your pelvic floor. Hold for 30 seconds. Then repeat.
Deep breathing exercises during pregnancy
Deep breathing is especially important for pregnant women. Not only is it relaxing, it can improve your body awareness and teach you breathwork to better cope with labor pain. It also allows the pelvic floor muscles to fully lengthen and work in coordination with the diaphragm and the abdominals.
For all of the above stretching exercises, focus on breathing deeply, allowing your lower abdomen and lungs to expand fully. You'll get more oxygen to your body and baby than when you take more shallow breaths from the upper chest.
And even when you're not stretching, it's a good idea to do some deep breathing a few times a day if possible. Sit up straight and place your hands on your belly. Feel it rise and fall as you inhale through your nose and exhale out your mouth. Try repeating a comforting word, like "peace" or "relax." Or count to four as you inhale and six as you exhale.
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