A dark skinned pregnant person in a bright yellow long sleeved shirt is happily stretching their arms up above their head while they sit cross legged in a well lit room on a yoga mat in what appears to be a bedroom.

5 Easy Stretches For Pregnant People That Can Be Done at Home

Are you pregnant and looking for a way to ease the pain and discomfort that comes with it? Alternatively, are you just looking for some ways to stay flexible and limber during your pregnancy? Healthpointe is here to help – here are five easy stretches for pregnant people that you can do at home, with no special equipment required. Get ready to start stretching!

Before you begin any stretching routine, it is important to make sure that you are well hydrated and have plenty of time to relax.


It can be tempting to rush through your stretches in order to get through your workout more quickly, but this is not advisable. Without proper relaxation and hydration, your muscles will not be able to properly lengthen and loosen up; making it more likely that you will pull or strain something. Furthermore, being well-hydrated helps to keep your joints lubricated and flexible, allowing for a smoother, more comfortable stretch. So before you embark on your next stretching session, be sure to take the time to relax and rehydrate, so that you can reap all the benefits of stretching safely and effectively.

The torso of a light skinned person with their hands on top of and below their stomach, wearing a three quarter length sleeve shirt.

Before starting any new exercise routine, consult your doctor, especially if you are pregnant.

Depending on where you are in your pregnancy, your health needs, and any specific health requirements you may have, your doctor, physical therapist, or OBGYN will have the best guidance for you. Health requirements can change throughout pregnancy, so checking in with a professional is always a smart idea. Moreover, while moderate exercise is generally safe for pregnant people, it is always best to get the all clear from your doctor before starting anything new.


If you are looking for a comfortable and relaxing way to stretch your body, then there is no better place to do so than in a comfortable environment with plenty of space to move around.

By stretching in an open and spacious area, you can ensure that you have room to move freely and feel comfortably throughout your entire workout. Additionally, by choosing a comfortable space, you can ensure that any distractions are minimal. This will allow you to fully focus on connecting your mind to your body, and will help you achieve the most effective stretching experience possible.

Pregnant people often experience tightness in their muscles and joints, which can lead to discomfort and pain.

Stretching is a helpful way to relieve this tension, but it is important to warm up your muscles first. Otherwise, you can risk releasing the hormone relaxin, which can cause the ligaments to loosen and increase the risk of injury. Light cardio exercises are a great way to warm up the muscles without overstressing the body. Something as simple as walking around the block or doing some light calisthenics can get the blood flowing and prepare your muscles for stretching. By taking a few minutes to warm up, you can help prevent pain and injury while keeping your body healthy during pregnancy.

Stretching is essential for everyone, but it’s especially important for pregnant people.

Whether you were already active before becoming pregnant, or are just starting to focus on your fitness during your pregnancy, stretching every day can help relieve some of the strains and stresses that pregnancy can place on your body. By targeting key areas like your back, hips, and legs, with 10 minutes or more of focused stretching each day, you can promote flexibility, and ease muscle tension. This will help you feel better throughout your pregnancy. At a minimum, aim for 10 minutes of stretching every day. This can be done all at once, or divided up throughout the day, depending on your needs and preferences.

If you are looking to get the most out of your pregnancy experience, and take care of yourself at the same time, be sure to make stretching a daily ritual.

Being patient and not pushing yourself too hard is essential is when doing any kind of stretching exercise.

This is especially true for pregnant people, because of the hormone relaxin, which can be released in their joints and ligaments. This makes it easier for them to be injured, so it is important to be slow and careful at all times.

It is also important to listen to your body, and be prepared to stop if you feel any pain or discomfort.

Overall, the key to a successful stretching routine is to be patient, and make sure that you are always taking good care of yourself.


Stretch #1: Neck

A person in a pink tank top and black leggings sitting on a pink yoga mat with their arms out and head rolled to one side.

This stretch can be done either sitting or with your feet shoulder width apart. If you are standing, relax your knees so that they are slightly bent but straight. Next, slowly bring your head to your shoulder at a tilted angle, and hold for 30 seconds or longer. Do not forget to take deep breaths. Slowly bring your head back up, and then drop your head to your other shoulder. Relax, breathe, and repeat.

Stretch #2: Chest

An outdoor scene of a pregnant person in baby blue tank top and gray slacks in a wooded area leaning with their arms out leaning against a tree and head slightly down.

Stand in front of a doorframe and place your hands on the frame at about shoulder height on both sides. Slowly step forward until you feel a stretch across your chest, holding for at least 30 seconds. You can also do this exercise sitting down if that is more comfortable. First, relax your shoulders. Then, raise your arms about shoulder width and slightly raise your chest. Hold for 30 seconds, and then release. Remember to breathe!

Stretch #3: Lower Back

A pregnant person in black tights and a white long sleeved shirt leaning forward in a 90 degree angle, holding onto a window railing in front of exercise equipment.

First, stand facing a sturdy chair or table. Then, lean forward and hold onto the chair or table, keeping your arms and back straight. Slowly move your hips away from the table or chair until you feel a stretch in your lower back, remembering to breathe the entire time, deeply from your stomach all the way through your nose.

Try to hold to this position for 30 seconds, and if anything hurts, stop immediately but slowly—always listen to your body. Slowly bring your chest down below your arms, and then roll them back up from your lower back to your mid-back, then to your shoulders, then your neck so your neck is even with the chair or table. Repeat by going back down to a comfortable stretch.


Stretch #4: Hips

A pregnant person in a pink shirt and yoga pants standing on one leg, holding their foot behind their hip, in a bright room.

Start by placing a hand flat against a wall or chair and then grabbing one foot as you raise it from in a slow backward kick motion, and hold it for 30 seconds. Focus on holding your foot at the mid-foot range for 30 seconds, or for as long as you can. Then, change legs.


Stretch #5: Calves/Ankles

A person in workout clothes leaning against a wall with their hands and front of their foot to stretch their ankle and calf.

The first step to this stretch is to face a wall or flat surface, and then place your feet against the wall, with your heel still planted to the ground. Keep your leg straight and take a step back with your other foot, and press against the wall until you feel slight pressure in your calves. Hold this position for 30 seconds and then switch sides.

Pregnancy is an amazing process, but it can also be quite painful. That is why it’s important to make stretching a part of your daily routine during pregnancy. Our providers are here to help you through every step of the process, from prenatal orthopedic care to postnatal support. Contact us today to learn more about our services and how we can help you have a healthy and happy pregnancy.


About Healthpointe:

You can schedule an appointment with us. We now offer texting services! Give us a call or text to schedule an appointment today: (714) 367-5390.

Our physical locations are in Anaheim, Colton, Corona, Garden Grove, Irwindale, La Mirada, Long Beach, Los Angeles, Ontario, Perris, and Temecula.


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