Medically reviewed to ensure accuracy.
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.
For many women, this can result intightness in the lower back, hips, neck and chest.
And don’t forget that stretching has many of the samebenefits as other types of exercise for your baby.
Just be sure to follow a few important safety tips:
Is bending dangerous during pregnancy?
Can you stretch your stomach while pregnant?
Yes, it is safe to gently stretch your ab muscles when you’re pregnant.
What stretches should you avoid during pregnancy?
Back
Knocked-Up Fitness/Erica Ziel
Like a modified child’s pose, this stretch can safely elongate your back muscles.
Neck
This stretch helps ease tension in your neck.
Chest
This heavenly stretch relieves tension in your chest and upper back.
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.
Hips
This classic hip opener can help relievediscomfort related to sciaticaand stretch your belly.
Legs
Swelling, cramping … pregnancy has been tough on your legs.
Give them a much-needed break with this easy stretch.
Entire body
This stretch opens your back and chest to promote deep breathing, alleviating stress and physical tension.
Deep breathing exercises during pregnancy
Deep breathing is especially important for pregnant women.
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.
