Pregnancy Stretches

For First and Second Trimester

It is amazing how quickly a mama's body changes even in the early stages of pregnancy. Maybe you barely see a bump yet but feel the shifts within your body. It is busy doing amazing things! Growing a baby is such a blessing. You should be blessed by feeling good and being able to workout like you want to. Working out for two is special. Stretching and mobility are a staple in keeping mamas active and moving through all of pregnancy. Start with these!

1. Hip Opener

One of the best things you can do for your back is to loosen up those hip muscles. Start by sitting on the floor with your legs crossed. Place your hands on your knees and slowly start to rock back and forth, moving your knees up and down. You should feel a stretch in your hips and lower back.

2. Wall Stretch

This stretch is great for targeting your lower back and hamstrings. Start by standing with your back against a wall and your feet hip-width apart. Slowly slide down the wall, bending your knees and keeping your back straight. Hold for a few seconds and then slowly slide back up.

3. Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that is perfect for relieving tension in your back. Start on your hands and knees and slowly arch your back, dropping your head down towards the floor. Then, slowly round your spine and lift your head up towards the ceiling. Repeat this motion for a few minutes.

4. Seated Spinal Twist

This stretch is great for relieving tension in your back and hips. Sit on the floor with your legs extended in front of you. Bend your left knee and place your left foot on the outside of your right knee. Place your right hand on your left knee and twist your torso to the left. Hold for a few seconds and then switch sides.

5. Child's Pose

This is a wonderful stretch for both your back and hips. Start on your hands and knees and then slowly sit back on your heels with your arms stretched out in front of you. Relax your head and shoulders and hold for a few seconds.

6. Pigeon Pose

This stretch is amazing for loosening up your hips and lower back. Start on your hands and knees and then bring your left knee up to your left hand. Stretch your right leg out behind you and slowly lower your body down towards the floor. Hold for a few seconds and then switch sides.

7. Standing Hamstring Stretch

If you're experiencing back pain, chances are your hamstrings are tight too. Start by standing with your feet hip-width apart and then step your left foot forward. Keeping your left leg straight, hinge forward at your hips until you feel a stretch in the back of your left thigh. Hold for a few seconds and then switch sides.

8. Child's Pose with a Twist

This is a great stretch for your back and hips, and it feels amazing too! Start on your hands and knees and then sit back on your heels with your arms stretched out in front of you. Take your left hand and place it on your right thigh, twisting your torso to the right. Hold for a few seconds and then switch sides.

Looking for a set program to follow? Something that you can simply click play, follow along and is one less thing to think about?

I've got ya mama.

Check out Bump Balance for exactly this.