It is extremely common for expecting mothers to experience hip, back and neck pain, particularly in their 3rd trimester. Many of my pregnant clients find these stretches help ease some of their discomfort, often allowing them to continue training. However, in the final months of gestation, be kind to yourself! Accept that you have to slow down and take special care of your constantly adapting body. If you find that workouts are not possible, don’t fret! You will have plenty of time to get back to your usual routine once your newborn adjusts to the world.
These pregnancy-safe stretches are all done from a standing position! I do have more suggestions if you have specific questions, please reach out julie@juliegermaine.fit
Lower Body Stretches, Safe During Pregnancy
(Click here to check out more pregnancy fitness advice on my YouTube Channel!):
- Cold muscles are not good to stretch! Be sure to do a light warm up of high knee marches, a short walk or even have a hot shower or bath to loosen your body up before attempting these movements.
- Don’t bounce! Hold each stretch for 20-60 seconds, easing yourself deeper into the movement for a comfortable ‘pull’ in the muscle.
- If you feel pain, you’re stretching too far.
- Don’t overdue it! Your body is excreting relaxin, and this hormone may increase overall flexibility. This could put you at risk to over-stretch and pull a muscle. Not good! Be cautious and stretch safely.
Upright Pregnancy Stretches:
Hip Stretch
Hip/Glute Stretch
Calf/Hamstring Stretch
Back/Shoulder Stretch
Chest/Shoulder Stretch
Back/Posterior Delt Stretch
Neck/Back Stretch
Rotator Cuff Stretches
Now available! My FULL PRENATAL WORKOUT GUIDE!
I had such a great pregnancy, and want to share with you all the workouts I did, both at home and/or at the gym, to maintain my mobility and avoid excessive weight gain when expecting my daughter. Program includes maternal nutrition, pregnancy stretching, pregnancy workouts for home or for the gym, symptoms of pregnancy and safe training guidance – and more! Click to access the Babybuilding Masterclass now!
Some of these are too much for me, but I did find the back, shoulder and chest ones really helpful in relieving my aches. Thank you! I found your IG account @sweatwithjulie and messaged you about training when I have my baby!
Thanks for coming back to comment after giving the suggestions a try! Flexibility is something to work on every day and gradually you will be able to reach deeper into the stretch and try more advanced ones. Keep at it – it’s worth the effort!