When I was pregnant, I found that I always felt better when I kept moving. Even if my range of motion was limited, trying to include light stretching and movement helped reduce the aches and pains caused by my body changes. Bonus: Stretching while strengthening the pelvic floor and hips also helps keep this area strong for labor.
Benefits: This standing post option and stretch opens the hips, pelvic floor, and inner thighs. Holding this will also strengthen the same muscles preparing the body for labor and delivery.
Benefits: Lateral flexion of the spine increases flexibility in the side waist and back. It also reduces aches, as the body is constantly being pulled forward during pregnancy. How to: Start by sitting on your feet with knees bent. Place the hands on the floor behind the hips. Then roll the shoulders back to open the chest, and push into the floor to lift the hips away from the feet. Only lift to where it feels comfortable, and use blocks under your hands if needed. Avoid if you have knee pain or overstretching in the abdominals.
Benefits: This stretch targets the quads and upper thoracic spine. Spinal extension becomes greatly reduced during pregnancy. Do this to open the chest and stretch the spine.
