Stretching helps lengthen muscles and loosen your body, making you more comfortable during pregnancy — 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 now, when your body needs it most. Plus, regular stretching now can help prepare your muscles and joints for labor.
Here's how to stretch safely and nine moves that will feel oh-so good.
Benefits of stretching during pregnancy
As your pregnancy progresses, your posture naturally shifts to accommodate 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 ease pregnancy aches and pains while improving your range of motion, which can mean a smoother and more comfortable pregnancy. Stretching also offers many of the same benefits as other types of exercise during pregnancy.
"I've been stretching since 20 weeks and it feels so good!" says What to Expect Community member altoids987.
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, stretching can be a safe and effective part of your routine. Just keep these guidelines in mind:
- Warm up first. Stretching cold muscles can cause injury, so always warm up before jumping in. Try a few minutes of brisk walking or marching in place.
- Don't bounce. Bouncing while you're stretching can result in a strained or pulled muscle. Instead, focus on holding each stretch for 20 to 30 seconds, moving to the point of gentle tension, never pain.
- Avoid overstretching. Your body produces a pregnancy hormone called relaxin, which loosens ligaments to prepare for delivery. Because relaxin affects the entire body, it's easier to overstretch. Stay within a comfortable range of motion.
Still not quite sure how much stretching is the right amount when you're expecting? Get more information about pregnancy-proof stretches and exercises, expert fitness tips, and real-parent workout experiences in the What to Expect app, which can walk you through what's best for your body at every stage.
What to Expect Community member faemami enjoys stretching with prenatal yoga. "My favorite stretches for my belly and back are cat pose going to cow pose and child's pose. They feel glorious!" she says.
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).
That said, repetitive bending or heavy lifting throughout the day, especially for work, may increase the risk of injury or preterm birth. If your job involves frequent lifting or bending, speak with your supervisor about possible modifications.
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 (such as a full wheel pose) that significantly arches the spine and stretches the abdominal wall, especially if you have diastasis recti.
"I've noticed if I stretch even just a bit it can help a lot," says What to Expect Community member MammaMonty.
What stretches should you avoid during pregnancy?
Your best rule of thumb is to avoid stretches that don't feel good. Also avoid stretches that:
- Involve deep backbends.
- Require intense, contortion-style positions, like camel or bow pose in yoga.
- Require lying flat on your back for extended periods of time after the first trimester.[1] This can compress the main vein that returns blood to your heart.
If pointing your toes causes calf cramps, flex your feet instead.
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.
Pregnancy stretches you'll love
Erica Ziel (@EricaZiel), creator of Knocked-Up Fitness, recommends the following stretches. After warming up, practice them daily to prevent aches and pains before they start:
1. Back
A modified child's pose helps safely lengthen the 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 toward you, bringing your spine to an upright position.
2. Neck
Gently ease neck tension with slow side bends and controlled chin rolls.
- 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
Open the chest and relieve upper-back tightness with this flowing kneeling stretch.
- 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
A simple cross-body arm stretch helps reduce shoulder strain (especially helpful if you spend time at a 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
Stretching the hip flexors can make it easier to move comfortably and prepare for labor positioning.
- 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 may help relieve discomfort related to sciatica and pelvic tightness.
- 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
A standing quad stretch can help relieve swelling and cramping.
- 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
Using an exercise ball, this relaxing stretch promotes deep breathing and releases tension throughout the body.
- 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 valuable during pregnancy. 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.
During stretches, focus on breathing deeply, allowing your lower abdomen and ribcage to expand fully with each inhale, then slowly exhaling. 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 upright 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" as you breathe. Or count to four as you inhale and six as you exhale.
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