Pregnancy is a time of great joy and excitement for the expectant mother; a time when she gleefully anticipates a brand new, and no doubt hopelessly adorable, addition to her life and family. It is a proud moment for a woman but at the same time she just as doubtlessly looks forward to the time when she can finally get rid of those agonizing aches and pains that all too typically characterize just about every part of pregnancy. Indeed, a good bit of exercise can help to relieve the aches and pains of pregnancy; particularly if the routine involves those curative moves known as pregnancy stretches. For pregnant women, stretching can propose many benefits. It can help you stay fit, relaxed, and prepare you for labor. More importantly, it can help ease some of the aches and pains you might be experiencing in back, hips and legs.


Indeed, be sure to get your doctor’s approval before practicing pregnancy stretches.


Pregnancy Stretches For Back, Hips, and Legs are:


  • Back- Cat-cow

This stretch will help gently strengthen your lower back, decrease hip and lower back pain, and help with round ligament pain.

Begin on each of fours. Keep the tops of your feet flat on the mat, shoulders directly over your wrists, and hips directly over your knees.

As you inhale, drop your belly, letting your back arch, but keep  shoulders rolled back and down while looking forward and slightly upward. This is Cow shape.

As you exhale, press into your hands and rounded upper back, while looking in toward your belly. This is Cat shape.

Inhale to return and feel the spreading of your sits-bones, also known quite technically as the bony part of your back butt.


  • Hips- Hip rolls

This stretch is great during your first trimester of pregnancy, also for many during the second and for some during their third. This is a good habit to aid in the minimizing of diastasis recti.

Start with a pelvic tilt, zipping up lightly from the base of your pelvic floor.

Begin articulating your spine as you roll up.  You’re opening up through the hips and feeling the process of elongation through your body. Avoid going too high with your hips, as you should never feel pain in your low back. When our hips are hoisted up in this position, it is a more beneficial position than that of just lying flat on your back. Know that when your hips are up in this manner, it is a beneficial position for both you and the baby; as long, of course, as you feel comfortable.

Slowly articulate, rolling down one vertebra at a time.

Inhale at the bottom, then exhale to begin your next rep with a gentle pelvic tilt.

  • Legs- Forward fold

This stretch can lead to low back pain, leg pain, and poor movement patterns.

Begin with standing on a mat with your feet slightly wider than hip-width apart, toes pointed forward.

Lean forward with flat back and slowly lower hands toward the floor.

Continue until you feel stretch down the back of your legs. You can rest your hand for support anywhere that is comfortable, but avoid resting the hands on the knee joint itself.

Hold position for 30 seconds.


Final Words

Try doing these Pregnancy Stretches every day to ease some of the most common aches. Daily exercise may also help prepare our body for a successful labor.