Best Pregnancy Stretches

There are so many changes that happen to the body during pregnancy. The pelvis is expanding and getting ready to make room for the baby—this tightens the lower back, and the lateral (side hips) in order for the body to counterbalance. And since the front of the body is growing, it also reduces spinal mobility—which contributes to overall flexibility in the body.

To help you stay active, mobile, and ready for delivery, we sharing our top three prenatal stretches that may help to increase flexibility in your spine, hips & legs during your pregnancy:

Secon Position.jpg — **1. Second Position**
**How to:** Start by stepping the feet out a little wider than the hips in an externally rotated position. Point the knees over the second toes. Bend your knees, lower toward knee level, and hold. Only lower to where it feels comfortable, and avoid this pose if it feels like overstretching.
**Benefits:** This standing post option and stretch opens the hips, pelvic floor, and inner thighs. Holding this will also strengthen the same muscles preparing the body for labor and delivery.

**2. Mermaid**
**How to:** Sit with the legs in a figure 4, or cross-legged position, with the sitz bones anchored to the floor. Place one hand on the floor next to the hips, and begin to side-bend overreaching the opposite arm overhead. Push into the floor to create traction. Keep the neck lengthened, and avoid overarching the lower back.
**Benefits:** Lateral flexion of the spine increases flexibility in the side waist and back. It also reduces aches, as the body is constantly being pulled forward during pregnancy.

**3. Camel**
**How to:** Start by sitting on your feet with knees bent. Place the hands on the floor behind the hips. Then roll the shoulders back to open the chest, and push into the floor to lift the hips away from the feet. Only lift to where it feels comfortable, and use blocks under your hands if needed. Avoid if you have knee pain or overstretching in the abdominals.
**Benefits:** This stretch targets the quads and upper thoracic spine. Spinal extension becomes greatly reduced during pregnancy. Do this to open the chest and stretch the spine.

Best Pregnancy Stretches

1. Second Position

How to: Start by stepping the feet out a little wider than the hips in an externally rotated position. Point the knees over the second toes. Bend your knees, lower toward knee level, and hold. Only lower to where it feels comfortable, and avoid this pose if it feels like overstretching.

Benefits: This standing post option and stretch opens the hips, pelvic floor, and inner thighs. Holding this will also strengthen the same muscles preparing the body for labor and delivery.

2. Mermaid

Benefits: Lateral flexion of the spine increases flexibility in the side waist and back. It also reduces aches, as the body is constantly being pulled forward during pregnancy.

3. Camel

Benefits: This stretch targets the quads and upper thoracic spine. Spinal extension becomes greatly reduced during pregnancy. Do this to open the chest and stretch the spine.