Lately, since I’ve started showing, I’ve found that I’ve had more achiness in my hips, back and pelvic area that means I’ve had to switch up my stretching to hit those specific spots. Here are some of my favorite stretches to help out with these pregnancy aches!
Begin on all fours. Keep the tops of your feet flat on the mat, shoulders directly over your wrists, and hips directly over your knees.
Inhale and drop your belly, letting your back arch, but keep your shoulders rolled back and down while looking forward and slightly upward. (Cow)
Exhale and press into your hands and round your upper back, while looking in toward your belly. (Cat)
Continue moving on your arch on your inhales and round on your exhales.
Repeat at least 5 times.
Stand so that both feet are about three feet apart.
Turn out the feet making sure the knees are in line over the ankles.
Slowly bend the knees making sure they stay directly over the ankle bones.
Hold for 2-3 deep breathes, then return to standing.
Wide Child’s Pose
Begin on all fours on the mat, with your knees directly under your hips and toes touching.
Inhale and feel your spine grow longer.
As you exhale, take your butt to your heels and lower your heads towards the mat while tucking your chin to your chest.
Rest here, with your forehead on the ground. Keep your arms outstretched.
Hold this for several deep breathes.
Lie flat on your back with your knees bent and your feet flat on the floor, hip-width distance or more depending on feels comfortable to you.
Inhale and curl your pelvis until your lower back is gently pressing against the floor, then gently lift your hips and back off the ground, pressing evenly into your feet.
Hold for a few counts.
Exhale and gently roll your spine back onto the ground, one vertebra at a time.
Bring your hips wider than your mat with toes turned out.
Drop your hips down and back, but keep your spine straight and feet flat.
Bring your hands into prayer position in front of your heart and keep your chest open as you breathe deeply.
Slowly rise and return to standing.