7 Of The Best Pregnancy Stretches To Support Your Growing Body

From nausea to fatigue to pains you may never have experienced before, pregnancy is far from a walk in the park. And while it’s totally normal for your ligaments to become softer throughout your pregnancy as they stretch to prepare your body for labour, this can lead to a whole lot of aches, pains and general discomfort. 

Back pain, sore hips, leg cramps, pelvic pain and round ligament pain are just a few of the things you might experience throughout each trimester as your body makes room for your baby, and it can be hard to know where to start when it comes to stretching and exercising during your pregnancy in a way that supports and soothes your changing body. 

What kind of aches and pains are normal during pregnancy? 

While the first trimester is famous for nausea and exhaustion, trimesters two and three are when the physical discomfort starts to dial up a notch as your baby and body grow and your centre of gravity begins to change. You’ll likely find your third trimester is when you’re in the most discomfort as this is when the baby is at its heaviest, with the added weight from your baby placing pressure on your joints, gut and bladder. 

When you’re expecting, the relaxin hormone (which is produced by your ovaries and placenta) rises and helps your body to stretch. According to the Cleveland Clinic, relaxin can lead to pelvic pain during pregnancy as it causes most of the muscles and ligaments surrounding your pelvis, back and abdomen to loosen. 

You may also experience round ligament pain, which can lead to pain and discomfort. This is where your two round ligaments loosen and become more elastic to allow your body to make room for your baby and prepare for birth. Round ligament pain isn’t dangerous but according to the Australian Government initiative Pregnancy, Birth and Baby, it may trigger symptoms such as cramping, a sharp, stabbing or aching pain, and pulling sensations in your lower abdomen near your hips and groin.

Can stretching help alleviate pregnancy pain? 

Mayo Clinic highlights that stretching regularly during pregnancy can help ease common aches and pains and advises you start slowly and gradually move up to 10 repetitions of each stretch. Remember to take it easy, as the Australian Government cautions that loose ligaments make you more injury-prone, so make sure you avoid excessive stretching, practice each movement with correct form and take care to avoid over-extending your body. 

Alongside staying hydrated and keeping active, Cleveland Clinic recommends the following for anyone experiencing pain and discomfort:

• Nourish your body: while it can be hard to know what to eat during pregnancy, including sources of calcium such as milk, cheese and broccoli in your diet can help when it comes to pain and cramping. Also, don’t forget to take your prenatal vitamins!  

• Move with care: your body is changing pretty quickly, so it’s important to take extra care when performing everyday movements, such as lifting. Remember to bend at your knees and not at your waist. 

• Support the parts of your body that need a little extra TLC: from sleeping with a pregnancy pillow (or with a pillow between your knees to reduce back pain) to wearing a maternity belt and making comfortable, low-heeled shoes a staple of your wardrobe, make sure your body feels supported - day and night. 

• Find comfortable positions: all expectant mums know the feeling of turning themselves over like a rotisserie chicken in the middle of the night a little too well. Try to prioritise comfort with simple changes such as sleeping on your side with a supportive pillow or elevating your feet while sitting down.

What are the benefits of stretching during pregnancy? 

Combined with a pregnancy-friendly fitness routine that’s been approved by your healthcare provider, stretching can help you feel your best throughout each trimester, and you’ll find some of our favourite stretches for lower back pain in Sarah Smith’s Pregnancy program.

There are so many benefits of stretching (it’s one of the reasons we encourage you to never skip your cool down!), and making stretching a staple of your pregnancy routine can also help you feel your best. 

From promoting better posture and alignment to improving your mobility and range of motion to relieving tension and aiding your body as it prepares for labour and childbirth, there are a number of reasons to prioritise stretching while expecting. Studies have even found that stretching can help reduce and control your blood pressure, while one data analysis suggests stretching could have benefits for reducing the risk of preeclampsia.

Best pregnancy stretches 

Before you get started with any pregnancy stretches, we recommend discussing your movement plans with your healthcare provider, and, if you're feeling particularly sore and unsure about the best way to move your body during your pregnancy, a trusted women’s health physiotherapist can be a great person to turn to to discuss what stretches will work best for your body (especially when it comes to any pain and general discomfort you might be experiencing).

Remember to perform each movement with control, and as your pregnancy progresses past 20 weeks, you should also avoid any exercises that involve you lying flat on your back. Instead, make modifications and listen to your body to ensure it always feels supported throughout each movement.

Calf stretch

Experiencing calf cramping in the middle of the night? You’re not alone. Mayo Clinic suggests performing some calf stretches before going to bed as a way to ease this common pregnancy ailment. 

1. Start by standing at arm’s length from a wall, then place your hands on the wall in front of you and move your right foot behind your left foot. Ensure your back is straight and your hips are facing forward. 

2. Bend your left leg forward while keeping your right heel on the floor and your right knee straight. 

3. Hold the stretch for about 30 seconds, then switch legs and repeat on the opposite side.

Cat cow 

This restorative yoga pose has been recommended for pregnant women by the NHS for its ability to help relieve back pain, and you might find it offers gentle relief for your hips, spine and shoulders, too! 

1. Start on all fours on a yoga mat with your knees below your hips, your hands below your shoulders and your spine in a neutral position.

2. Lift your chin to look upwards and allow your stomach to sink towards the floor. Create space between your shoulders and ears by drawing your shoulder blades down and back. This is called Cow.

3. Press your hands and knees into the mat, draw your chin towards your chest and draw your stomach in to curl your spine. This is called Cat.

4. Continue to alternate between the two.

Child’s pose 

This is one of Sarah Smith’s go-to stretches for relieving back pain during and after pregnancy, and you’ll find it featured in her Pregnancy and Post-Pregnancy programs. 

1. Starting on all fours on a yoga mat with your knees below your hips and your hands below your shoulders. Keep your spine in a neutral position.

2. Keeping your hands on the mat, sit your glutes back towards your heels as you lower your torso and forehead towards the mat and your arms stretch out in front of you. At the same time, extend your arms along the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back.

3. Hold this position, breathing deeply throughout. You should feel a nice stretch through your shoulders and chest, all down your back, as well as in your hips.

4. If performing a child’s pose with your hands on the mat isn’t comfortable for you, you can also start with your hands flat on a bench to keep your torso and belly more elevated, or place your hands on a cushion or yoga block in front of you for extra elevation.

Fitball shoulder stretch

As your pregnancy progresses, you might find a fitball quickly becomes your new BFF for its ability to alleviate pain while also encouraging good posture. 

An added bonus? It’s a great piece of equipment to have up your sleeve when it comes to moving your body. The American College of Obstetricians and Gynaecologists (ACOG) recommends this movement for pregnant women as it stretches your upper back, arms and shoulders. 

1. Start by kneeling on the floor with the fitball in front of you and your hands on either side of the ball. This is your starting position. 

2. Move your buttocks back towards your hips while rolling the ball in front of you as far as is comfortable, keeping your eyes on the floor and your neck straight.

3. Hold this position for a few seconds. 

Pigeon pose

This is another stretch you’ll find in Sarah Smith’s programs, which engages your hip flexors while stretching your lower back.  

1. Starting on all fours on a yoga mat, bring your right knee forward towards your right hand, with your right ankle resting by your left hip.

2. Lower your hips down towards the floor to rest your bodyweight on top of your right leg.

3. If it’s comfortable to do so, lower your torso forward and place your hands or forearms on the floor. Try to keep your hips level and facing forward rather than letting them rotate

4. If you want a deeper stretch, gently press your hips down towards the floor to feel a stretch in your hips, glutes and the quad of your back extended leg.

5. Hold and breathe deeply throughout for 30-60 seconds.

6. Repeat on the other side.

Seated side stretch 

The ACOG recommends you perform this stretch while seated in a chair during your pregnancy. You’ll find this stretch helps to relieve tension on the sides of your body while stretching your hip muscles. 

1. Start by sitting up tall in a chair, keeping your back in a neutral position with your abdominal muscles pulled in. Your feet should be flat on the floor and hip-width apart. This is your starting position. 

2. Place your left hand on your right knee and raise your right arm in the air, bending it towards your left as you feel a gentle stretch. 

3. Hold this pose for a few seconds before repeating on the opposite side and continue to alternate between the two. 

Standing back bend 

This is another pregnancy-friendly stretch recommended by the ACOG as it helps counteract the forward bending that naturally occurs as your uterus expands. 

1. Start by standing straight with the palms of your hands on the back of each hip. This is your starting position.

2. Slowly bend back about 15 to 20 degrees, holding this pose for 20 seconds before returning to your starting position.

Move with confidence 

Following a workout plan designed by a trusted trainer who gets it can help you grow strong through every trimester and help you return to fitness after giving birth. That’s why you’ll find four pregnancy programs and six post-pregnancy programs in the Sweat app.