5 Hip Opening Stretches for Pregnancy

Pregnancy comes with more than its fair share of surprise of aches and pains. I don’t know about you, but I sure didn’t expect to be sore in pregnancy. Postpartum, sure, but my hips, shoulders and back were rightfully protesting the intense physical changes of pregnancy. These 5 hip opening stretches for pregnancy ease aching hips and can even help move baby into a more optimal position for birth.


Hip Opening Stretches for Pregnancy


Lizard Lunge

Begin on hands and knees, with shoulders stacked over wrists and hips over knees. Bring your left foot outside your left hand and extend your right leg long. You have the option of lifting your back knee off the ground or keeping it planted.

Shinbox Switch

Begin a seated position, with knees bent and feet slightly wider apart than hips. Rotate your hips to the left, bringing both knees to the ground. Initiate this movement from the hips. Come back to center and rotate hips to the right, bringing your knees to the ground on the other side.

Windshield Wipers

Lay down on your back*, with knees bent. Let your knees fall side to side, with one knee following the other, bringing movement into your low back and hips.

*If you become dizzy or lightheaded laying on your back, elevate your torso with pillows or mats or omit this movement from your practice.

Supported Standing Figure Four

Stand with feet shoulder width apart and slight bend in your knees. Hinge slightly at the hips, reaching arms forward to hold onto the back of a chair, couch, door frame or other secure post. Bring right ankle to left knee and find your balance here, using the chair as needed. Once you feel secure, sit back further to intensify the stretch. Ease out this position and switch legs.

Low Squat Hold

Begin standing with feet slightly wider than shoulders and toes pointed forward. Holding onto the back of a chair, a door frame or another secure post, sit down into a low squat. Keep a long neutral spine and  weight balanced in your feet, with heels on the ground. Rock side to side. Practice relaxing and contracting your pelvic floor in this position.

Looking for more pregnancy specific workouts? Be sure to check out Prenatal Power, my online pregnancy fitness and nutrition program!

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