My Four Favorite Stretches in the Third Trimester

Since I shared my favorite pregnancy stretches all the way back in February, I thought it would be good to do an update on my favorite stretches now that I’m three weeks away from my due date. My soreness has shifted around as baby boy has gotten bigger and I’ve changed up what stretches I do on a regular basis. 

Wide Child’s Pose

  1. Begin on all fours on the mat, with your knees directly under your hips and toes touching.

  2. Inhale and feel your spine grow longer.

  3. As you exhale, take your butt to your heels and lower your heads towards the mat while tucking your chin to your chest.

  4. Rest here, with your forehead on the ground. Keep your arms outstretched.

  5. Hold this for several deep breathes.

Cat-Cow

  1. 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.

  2. Inhale and drop your belly, letting your back arch, but keep your shoulders rolled back and down while looking forward and slightly upward. (Cow)

  3. Exhale and press into your hands and round your upper back, while looking in toward your belly. (Cat)

  4. Continue moving on your arch on your inhales and round on your exhales.

  5. Repeat at least 5 times.

Hip Circles

  1. Sitting upright on an exercise ball, plant your feet firmly on the ground, shoulder-width apart.

  2. Rotate your hips in a circle in one direction for 10 – 12 reps.

  3. Switch directions and repeat. 

Seated Twist

  1. Start in a seated position with your spine straight and legs crossed.

  2. Bring your right hand behind you and your left hand across your body onto the opposite knee.

  3. Inhale, and lengthen your spine.

  4. Exhale, and gently begin to twist your body toward your right hand, looking over your back shoulder at the wall behind you.

  5. Hold this position for 5 to 10 seconds.

  6. Inhale and come back to the center.

  7. Repeat this stretch on the opposite side.

  8. Repeat the entire sequence 2 to 3 times.


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