In this video, I will guide you through a series of gentle and effective pregnancy stretches specifically designed to alleviate back and hip pain during all stages of pregnancy. These stretches are perfect for all trimesters and can be done as part of your pregnancy workout or as a relaxing routine before bed.
Stay active and promote a fit pregnancy with these prenatal exercises that target common discomforts like hip pain and back pain. Incorporate these safe and beneficial stretching exercises into your daily routine for a more comfortable and enjoyable pregnancy experience.
Enjoy these quick pregnancy stretches for back pain and hip pain. These stretches can be done in 1st, 2nd or 3rd trimester. It’s nice and short and only 8 minutes long. As a pregnant woman, stretching throughout your pregnancy can offer many benefits. It can help you stay fit, relaxed, and physically prepare you for labor.
Stretching during pregnancy can provide some benefits with relaxation but it is important to know that your muscles will become more supple due to hormone changes.
There are certain stretches you can do during a prenatal workout but also I want you to be aware of stretches you need to avoid as your belly grows.
#pregnancystretches #pregnancystretchesforbackpain #pregnancystretchesforhippain
You should always conduct a thorough warm-up with light activity and movement and you should always stretch following exercise. To ensure you are getting the most benefit from your post-exercise stretching session, follow the tips below.
Also, stretching may help ease some of the aches and pains you might be experiencing.
Try out these poses for a relaxing routine that helps manage the aches and pains you might feel during your pregnancy.
Enjoy this beautiful prenatal safe stretching sequence that is safe for every trimester.
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Understanding Pregnancy Discomforts: Causes and Common Symptoms
Pregnancy is a time of significant change for the body, as it adapts to accommodate the growing fetus. This can often lead to discomfort, particularly in the back and hips where the strain is greatest. Common symptoms include lower back pain, sciatica, and hip tension, which result from the increased weight, altered posture, and the relaxing of ligaments under the influence of pregnancy hormones.
Understanding the source of these discomforts is the first step in managing them effectively. While they are a normal part of pregnancy, there are ways to alleviate the pain and improve overall comfort through gentle stretching and exercise.
Essential Stretches to Alleviate Lower Back Pain
Lower back pain during pregnancy can be mitigated with simple stretches that target the lumbar region. These movements help to strengthen the back muscles, improve flexibility, and reduce tension. Pelvic tilts, for example, can be performed standing or lying down and are excellent for engaging the core and stabilizing the lower back.
Another beneficial stretch is the cat-cow pose from gentle yoga, which involves arching and rounding the back while on all fours. This exercise not only eases back pain but also promotes a greater range of motion in the spine.
Easing Hip Tension with Targeted Movements
The hips bear much of the burden as the body’s center of gravity shifts during pregnancy. To alleviate hip tension, pregnant women can perform stretches such as the butterfly stretch, which opens up the hips and inner thighs. Prenatal yoga poses like the pigeon pose can also help in releasing tightness in the hip flexors and lower back.
Simple leg lifts and circles, done while lying on the side, can maintain hip joint mobility and reduce discomfort. It’s essential to perform these movements gently and to focus on breathing to enhance relaxation.
Soothing Neck and Shoulder Stretches for Pregnancy Relief
Neck and shoulder pain are also common as the body compensates for changes in posture. Gentle neck rolls and shoulder shrugs can relieve tension in these areas. Pregnant women can also try stretching their arms across the body or behind the head to stretch the shoulders and upper back.
Safe Stretching Practices: Tips for a Healthy Pregnancy Routine
When incorporating stretches into a pregnancy routine, safety is paramount. It’s important to avoid overstretching, as ligaments are more prone to injury due to hormonal changes. Pregnant women should focus on gentle movements and avoid deep twists and turns.
It is also advisable to consult with a healthcare provider before starting any new exercise regimen. They can provide personalized recommendations based on individual health and pregnancy progress. With the right approach, stretching can be a valuable tool for maintaining comfort and preparing the body for childbirth.
#pregnancy #backpain #hippain #prenatalcare#prenatalhealth #pregnancystretches #prenatalexercise #prenatalfitness #prenatalworkout
I’m 35 weeks today and this was so so needed. Needing these stretches to make it through. Will be due on Thanksgiving Day (11/28) and am grateful to breathe through these last hip pains until baby girl arrives. Hang in there ladies!
I’m 20 weeks pregnant and I have been having a hard time sleeping because of neck and back pain. This helped me relax and I felt the pressure release a little bit!
I am 15 weeks and this video was absolutely perfect and relaxing….thank you so much!
Nearly 30 weeks and I just needed a quick stretch for my hips, this was perfect. Thank you!
7 weeks and absolutely needed that
hii , i am 27 weeks pregnant and this moves are best for me and i feel relax and light now.thankyou.
This has to be one of the best stretching videos I have found! I need to see if there are any longer ones because this was great! I love how you take your time with it and you really settle into that relaxation. Most of the ones I have found feel so rushed and I have to keep looking back to keep up lol
These kinds of videos, of all, should not feel rushed.
This one I can follow by just listening, and you truly lead the session in such a calm and relaxed way. Thank you!!!
20 weeks! Some sciatica on my right hip and these stretches help so much! Thanks 😊
31 weeks pregnant definitely a good way to stretch before bed feeling relaxed! ☺️Thank you!
30 weeks pregnant and having crazy hip pain! This was great
30 weeks pregnant and having crazy hip pain! This was great
Am 21weeks.3days. Frm bahrain.. just done ds stretches feels good
I'm 11 weeks pregnant and ever since the start of my pregnancy my back has been in such excruciating pain I can barley walk on it or bend my leg, I had to start going to pt for it. These stretches are so nice and very easy for beginners considering I am very out of shape flexibility wise. Absolutely loved the hip circling!!
I’m 28 weeks and 5 days today, I live in Virginia Beach and I’ve been having hip and back pain for a few weeks now and these stretches and breathing definitely helped a lot !
Im 5 weeks pregnant but my back bothering me 😢
I am 28 weeks and it’s starting to feel like so much work to move my body… this was so nourishing and calming! Thank you!
Hello I m in my 5 th week of twin pregnancy can I do this stretching I have backache
I'm 24 weeks with twins and pregnancy yoga has been so helpful! I do it before bed and it helps me relax after a long day.
25 weeks here. This stretch was so relaxing and felt amazing! Thank you for doing these videos!
31 weeks in lots of pain – thank you so much for your video, very helpful x
wow , I had a very bad back and hip ache! this pregnancy stretches helps me a lot tonight!❤ I'm in 26 weeks.😊 Thank you so much ❤❤
This is amazing… Feel so relaxed
Thank you this helps fr
I am 21 weeks pregnant and this was super nice to do. I went from working out and stretching 5 days a week to none at all and miss it. Finally at a place in my pregnancy that I feel I can get back to stretching.
I'm 33 weeks and I should have been doing this a long time ago! My hips lately feel so sore and locked up and this was just what I needed ❤
Loved this. I'm at week 23❤
Thank you from palestine
I'am in 23 week
34 weeks pregnant, hello from Kenya. Thanks for the short stretch!
25 weeks and this really helped me my back😍
I'm 30 weeks and having the worst hip pain! Thank God I found your video this morning. It really helped!❤
17 wks and I slightly injured my lower back. Did this after seeing my chiropractor and it definitely helped! Will continue to try and incorporate into my daily routine.