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Pregnancy Stretches to Ease Back and Hip Pain

Exercise is not one of the many restrictions that come with being pregnant. There are some Pregnancy stretches that can help with back and hip pain. The increased body weight caused by pregnancy might cause back and hip pain. Many women avoid exercising or stretching when pregnant, although regular stretching is beneficial even throughout pregnancy. It alleviates pregnant discomfort.

Relaxin, a hormone that relaxes your cervix and ligaments during birth, increases during pregnancy. Now, if you stretch vigorously during pregnancy, you run the risk of injuring yourself. As a result, measures must be taken, as well as relaxation when stretching.

Pregnancy stretches are beneficial to your overall journey. It improves blood circulation and alleviates back and hip discomfort. So, let’s look at some simple pregnancy stretches-

Benefits of Pregnancy Stretching

Pregnancy Stretches

Many individuals believe that stretching should be avoided during pregnancy. However, being pregnant does not preclude you from exercising or stretching. Stretching during pregnancy has numerous advantages-

  • Improves blood circulation
  • Helps you to stay active
  • Reduces pelvic and leg cramps
  • Eases tension in muscles
  • Helps to sleep better
  • Eases ligament pain
  • Helps to relax the mind
  • Improves digestion

Pregnancy Stretches

Pregnancy Stretches

1. Cat-Cow-

This is a fantastic pregnancy stretch. It strengthens the lower back and relieves lower back and hip discomfort. The Cat-Cow stance promotes spine mobility as well as the circulation of spinal fluid.

How to perform:

  • Get down on all fours. Shoulders should be in line with wrists, and hips should be precisely over knees.
  • As you inhale, your belly gets dropped and your back forms an arch. Keep your shoulder intact. Look forward and slightly upward. This position is called a Cow pose.
  • Now when you exhale, press your hands, and your back into a round position. Look down towards your belly. This position is called a Cat pose.
  • Keep doing this 5 times. Do not hold your breath.


2. Child’s Pose-

When you have a child inside you, strike this stance. Enough with the puns. This is considered the ideal stance to do while pregnant. It simultaneously stretches and calms your entire body. This stance relieves pain in the thighs, pelvis, and hips.

How to perform:

  • Start by getting on your fours. Knees in line with hips and Shoulders in line with wrists.
  • Bend your knees and get back, with your hips touching your toes.
  • Do not put much pressure on your knees.
  • You can widen your toes as much as you like, to accommodate your belly.
  • Your hands in front, face looking down chin touching the chest. Your forehead resting on the ground.
  • Keep breathing slowly, you will feel your spine growing.
  • Stay for a few seconds. Come back to the initial position.

3. Bridge Pose-

One of the most effective poses for relieving back pain during and after pregnancy. The hip flexors are gently stretched in this pose. It aids in the strengthening of your lower back, abdominals, and glutes. In yoga, the bridge pose is considered a backbend. It relieves aches and pains and is especially useful during labor. 

How to perform:

  • Lie down on the mat comfortably.
  • Fold your legs from your knees. Your legs should be hip-width apart.
  • Your hands are to be straight alongside your body.
  • Inhale until your lower back is gently pressing against the floor.
  • Now pull your mid-half in the air. Your head and feet are on the ground.
  • Stay in this pose for a few seconds.
  • Exhale and gently roll your spine back to the ground.
  • Repeat the pose 10 times.

4. Lunges-

Only do this stance if you are completely at ease. Make sure you have someone in the room to encourage you if you feel uncomfortable. Lunges help to loosen those tight hip flexors during pregnancy.

How to perform:

  • Stand properly on your feet.
  • Bring your left foot forward and bend it from the knees.
  • Your right foot is to be straight.
  • Bend your body forward towards the left foot, while your right leg stretches.
  • Hands on your abdomen on either side, to maintain balance.
  • Do this with another leg too.
  • Repeat the process 10 times.

5. Standing shoulder opener-

This pregnancy stretch exercise stretches your hamstrings and lower back. It also helps to stretch your whole body and relax the back muscles and joints.

How to perform:

  • Find a chair with a good height that is firm on the ground.
  • Take one hand distance from the chair.
  • Stand with your legs hip-width apart.
  • By standing firmly on the ground, bend your body towards the chair.
  • Your hands are straight and resting on the chair.
  • Lower your body to a 90-degree angle.
  • Hold the pose for 10-20 seconds.
  • You will feel a great stretch.

6. Calf wall stretch-

As pregnancy proceeds, the extra weight that you are carrying makes your back and legs ache. Doing this pregnancy stretch will help to relax the muscles in your feet and calves.

How to perform:

  • Stand properly in front of the wall.
  • Now bring your left foot forward.
  • Place the left toe against the wall with the heel touching the ground.
  • Also, bring your body close to the wall.
  • You will feel it in your lower calf muscle.
  • Hold the pose for 30 seconds, then repeat it on the other side.

7. Seated Figure four-

This stretch is relatively unknown. This pregnancy exercise is beneficial for targeting the outer hips, lower back, and glutes. It aids in the relief of hip and lower back pain and tightness. The best part is that you can do this exercise while sitting on a chair.

How to perform:

  • Sit in the chair comfortably with your feet flat on the ground and your legs should be hip-width apart.
  • Lift any one foot and keep it on the other leg.
  • When you inhale, lift up your torso. Exhale and bend your body forward. Make sure the spine is straight.
  • Hold this position for 30 seconds.

8. Side neck stretch-

As you proceed in pregnancy, your pelvis shifts forward and also your body balance gets interrupted. When you feel your shoulder and neck are tightened, it is best to perform this side neck stretch. Side neck stretch helps to relax your whole back along with the back.

How to perform:

  • Sit upright with your back and head straight.
  • Tilt your head sideways, so that your ear comes down to your shoulder.
  • Keep looking forward.
  • If you want to stretch your neck deepen, then lift your arm and gently pull down your head towards the shoulder.
  • Hold this position for 10 seconds and then gently release your neck.

9. Hip flexor-

Hip flexor stretching helps to enhance hip mobility, flexibility, and posture. One of the most effective pregnant stretches for relieving back and hip pain.

How to perform:

  • Kneel on the floor, with one foot making a 90-degree angle.
  • Shift your body weight forward, until you feel a stretch on your back hip and leg.
  • Hold the pose for 30 seconds and then do it with another leg.

10. Warrior pose-

One of the best poses to improve your focus, balance and stability. It strengthens your shoulder, legs and ankles. Warrior pose also helps to energize your whole body and improve your blood circulation. The best part about the pose is that you can do it anytime and till your nine-month.

How to perform:

  • Stand properly on both your legs.
  • Bring your one leg forward and make a 90-degree angle with it.
  • Your other leg is to be stretched out and straight.
  • Hands parallel to the ground, facing downward and on either side of the body.
  • Look forward and hold the pose for 30 seconds.
  • Do it with another leg.

Things to remember while stretching during pregnancy

Pregnancy Stretches

  • Never overdo- During pregnancy stretch do not think that no pain and no gain. Whenever you feel like having rest, you should rest. You are not stretching to achieve something, you are only doing it to relax your muscle and improve your body’s blood circulation.
  • Avoid bouncing when stretching- Stretching while you are pregnant calls for some different strategies like –

Only stretch till you feel comfortable.

Never bounce during stretching, it could cause you injury.

Take your time with each stretch and then slowly move your body.

Do not keep on repeating. Rest and then repeat the stretch again.

  • Hold each position for no more than 30 seconds– Do not consider staying in the same position for more than 30 seconds. Holding the position for 30 seconds for each stretch will help you obtain the most benefit.
  • Always keep yourself hydrated- Keep a bottle of water with you always, while exercising. Sweat can make you dehydrated and you may fall unconscious. Always keep your body hydrated. 
  • Do not hold your breath while exercising- Before pregnancy, you may use to hold your breath while performing an exercise, this is not allowed during pregnancy. Never hold your breath while stretching. You have a little one in your stomach to take care of.

So, those are some of the Pregnancy stretches that you can do to relax your muscles and joints during your pregnancy. Pregnancy causes many changes in your body, and these changes might cause pains and aches. As a result, keeping your body active and exercising will enhance your flexibility while also strengthening your core muscles.

Did you do stretches during pregnancy?

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