The Best Stretches for Pregnant Women

Brian Thompson
8 Min Read

Stretching during pregnancy can provide many benefits and relaxation, but it is essential to know that your muscles will become more supple because of the changes in hormones. Here, we will share some of the best stretches for pregnant women, which you can do at home easily. So, check out this guide till the end.

What are the Best Stretches for Pregnant Women?

There are some of the best stretches for pregnant women that you can do during the prenatal workout, but we also want you to be aware of the stretches you need to avoid when your belly grows. You have to conduct a warm-up with the light activity and the movement and stretch following exercise. To ensure that you get the most of the benefits from your post-exercise stretching session, you must follow the tips we are sharing below.

stretches for pregnant women

Stretching for Pregnant Women

Pregnancy-safe stretching will provide you with many benefits when you are pregnant. It also contributes to helping you to get relaxed and fit and also allows you to prepare yourself physically for your labor. Stretching also eases some of the aches and pains that you are facing. Check out the best stretches during pregnancy, which are as follows:

  • Seated Piriformis Stretch

The piriformis muscle is deep in the buttocks, and when it gets tight, it will irritate the sciatic nerve. This stretch will help you to decrease the sciatic pain. You have to sit on a chair with your feet flat on the ground. If your right side is affected, you must put your right ankle on your right knee. Make sure to keep your back straight. Now, lean forward until you feel a stretch by your buttocks. You have to hold it for thirty seconds and then repeat it.

  • Pigeon Pose Stretch

You have to get your hands and knees on the follow and then slide your right knee forward so it comes between your hands. Slide your left leg back and keep your foot on the track. You must place the rolled towel under your right hip and lean forward over your right leg. Lower yourself towards the ground and put a pillow under your head and arms for support. You have to hold it for a minute.

  • Hip Flexor Stretch

Kneel on the floor on your hands and knees and then step one foot in front of you: your hip and knee need to be at 90 degrees of angle. Shift your weight forward until you feel the stretch in front of your back, hip, and leg. You need to hold it for 30 seconds and repeat the same from the other side.

  • Glute and Hamstring Foam Rolling

You have to put your foam roller on the ground and sit on the foam floor. You can also support yourself with your hands behind you. Now, cross one foot over the other into a figure 4 position. Once you identify the painful location, move your body back and forth over the foam roller. It is necessary to keep moving over the affecting spot for 30 to 60 seconds at a time, then gradually move over the foam roller until you locate the other painful spot.

  • Table or Chair Stretch

This stretch helps your back muscles, buttocks, and the back of your legs. You have to stand facing a table with feet wider than your hips. Put your hands on the table and bend forward. You have to keep your arms straight and your back flat as well. Remove your hips from the table until you feel a stretch in your lower back. You need to hold this position for at least 30 seconds.

  • Puppy Pose

Puppu poise is an excellent exercise to stretch out your back and shoulders, mainly two areas that get tight during pregnancy. You can keep the elbows on the bed rather than stretching the hands out.

  • Pigeon Pose

Pigeon pose is one of the best releases for your glutes. In pregnancy, your flutes will work overtime to keep you upright as your belly brows simply. I haven’t met with pregnant women who haven’t benefitted from doing some excellent glue stretcher, mainly before bed.  

Also Read: Pregnancy Workout Plan at Home

Final Verdict

Stretching can provide you with some of the best benefits when you are pregnant. They help you prepare for labor, but the primary concern is not to do it over and know well which stretches you must avoid. For this, you can consult with your doctor, as they can suggest the best stretches in pregnancy based on your present condition.


Can Stretching While Pregnant Hurt the Baby?

You have to try and avoid the abdominal stretchers as they are not required and are not safe for pregnant women. You don’t need to stretch your abdominal muscles, as your growing baby already does.

Is stretching suitable for a pregnant woman?

Stretching provides an array of benefits during pregnancy and also harmonies you with the overall approach to having a pregnancy filled with healthy activity. This movement will warm up and lengthen your muscles, make you more limber, and lessen your back pain.

Does stretching affect the baby in the womb?

Stretching will benefit the mother and baby, but ensure that you start stretching after consulting with your doctor. Stretching helps lengthen your muscles, loosen your entire body, and make you more comfortable when pregnant.

Can stretching start labor?

Stretch and sweep are mainly used to help start labor and reduce the need for an induction. If it works, you can expect to enter the center within 48 hours. It can be repeated twice or thrice in the next few days if it doesn’t work.

Can I stretch in the morning while pregnant?

Yes, it is entirely safe to stretch your ab muscles gently when you are pregnant. It would help to avoid any stretch involving a deep backbend, such as a complete wheel where your back gets arched. Your abdominals get splayed, mainly if you have the diastasis recti.

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Brian Thompson, is a specialist in mental well-being. He helps people feel better emotionally and mentally. He is really good at listening and understanding people problems. He knows that taking care of your mental health is super important, just like taking care of your body. He also writes easy-to-read blogs at about mental well-being. His goal is to give you tips and advice on how to manage stress, anxiety, and other tough feelings. He likes to talk to people about mental health. He does workshops in the community, spreading the message about why it's so important to take care of your mental well-being.
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