Safe Stretches for Pre and Postnatal Health​

Pregnancy is a beautiful yet physically demanding time. Your body undergoes so many changes, and with them come new aches and pains. Whether you’re pregnant or navigating the postpartum period, stretching can play a key role in easing discomfort and improving overall well-being. But what are the best safe stretches for pre-and postnatal health?

Let’s explore some safe pre- and postnatal stretches that will help you feel your best and support your body through these unique phases.

Pre-Natal Stretches

1. Starting Slow and Listening to Your Body

First things first, always consult with your healthcare provider before starting any stretching routine. For most pregnant people, it’s safe to begin stretching gradually and aim for 10 repetitions a day. But, if you have any complications, your doctor may advise against specific movements. So, always play it safe and listen to your body.

2. Low Back Stretch

Back pain is one of the most common discomforts during pregnancy. The low back stretch is a simple and effective way to help relieve this. Begin on your hands and knees, keeping your head aligned with your back. Engage your core and slightly round your back. Hold for a few seconds, then relax. Ensure your back stays flat and doesn’t sag downward.

3. Backward Stretch

This stretch helps to ease tension in the back, pelvis, and thighs. Start in the same position as the low back stretch. With your hands firmly beneath your shoulders, curl your body back toward your heels as much as is comfortable for you. Hold, then return to the starting position.

4. Backward Stretch with Fitness Ball

Using a fitness ball can add extra support to the backward stretch. Kneel down and place your hands on the ball with your arms extended. Curl backward, moving toward your heels. Hold, and then return to the starting position.

5. Standing Pelvic Tilt

This stretch helps your lower back and improves your posture. Stand with your back against a wall and your feet shoulder-width apart. Push your lower back against the wall and hold for a few seconds. Relax, and repeat. This stretch is perfect for improving the alignment of your spine.

6. Pelvic Tilt with Fitness Ball

For added support, perform the pelvic tilt using a fitness ball. Sit on the floor with the ball behind you. Lean against it and, with your feet flat on the floor, gently push your lower back upward. Hold and return to the starting position. You should have someone nearby in case you lose balance.

7. Torso Rotation

The torso rotation is a great stretch for the upper back and torso and can relieve tightness. Sit with your legs crossed. Hold your right foot with your left hand and place your right hand behind you. Slowly twist your torso to the right and hold. Switch sides and repeat.

When to Start Postnatal Exercise

 

The right time to start exercising after childbirth depends on how you gave birth and if there were any complications. If you had a smooth vaginal delivery, you can usually ease back into exercise whenever you feel ready. But if you had a C-section or a more complicated birth, you might need to wait a few weeks. A stretch therapist can help you safely regain flexibility and movement as your body heals. Always check with your doctor before jumping into any workout routine.

Postnatal Stretches

After having a baby, your body needs time to recover. The most important focus during the postpartum period is regaining core strength and easing back into fitness. Starting with gentle pre and postnatal safe stretches is key to avoiding injury.

Here are some postnatal stretches to help you get back on track:

Pelvic Floor Exercises (Kegels)

Kegels are crucial for rebuilding pelvic floor strength, especially after childbirth. To do Kegels, tighten the muscles used to stop urine flow. Hold for 10 seconds, and release. Repeat several times throughout the day.

Diaphragmatic Breathing

Deep breathing helps reduce stress and strengthens your core. Lie on your back with your hands on your chest and stomach. Take a deep breath in through your nose and feel your stomach expand. Exhale slowly, keeping your chest still. Repeat for 2-3 minutes.

Walking

Walking is one of the best forms of postnatal exercise. It’s easy on your body and can be done anytime. Start with short walks, and as you build strength, aim for longer distances. Pushing a stroller can be a great way to add resistance, and you’ll enjoy bonding time with your baby!

Swiss Ball Bird Dog Holds

This exercise helps with stability, posture, and reducing back pain. Start by laying on a stability ball, keeping your body straight. Extend your left leg and right arm at the same time. Hold for 1-2 seconds, then switch sides. Repeat 20 times.

Cat-Cow Stretch

A popular yoga move, the Cat-Cow stretch is perfect for relieving tension in your back and promoting spinal mobility. Get on all fours, keeping your spine neutral. Inhale, arch your back like a cow, and exhale, rounding your back like a cat. Repeat this movement for 60 seconds.

Swiss Ball Glute Bridge

The glute bridge works great for strengthening your core and pelvic floor. Start by lying on your back with your feet on the ball. Press through your heels and lift your hips until your knees and shoulders are in a straight line. Hold, then lower. Repeat for 10-20 reps.

Postpartum Planks

Planks are great for strengthening the core and toning muscles. Start with a modified version by doing a plank on your knees. Keep your body in a straight line and hold for 30 seconds. As you get stronger, you can work up to a full plank.

Side Plank Leg Lifts

Once you’ve built some strength, side planks are a great way to challenge your core and glutes. Lie on your side, prop yourself on one forearm, and raise your top leg. Hold it up or perform leg lifts. Repeat on both sides.

Final Thoughts

Listening to your body is the key to feeling your best during pregnancy and postpartum. Whether practicing safe pregnancy stretches or incorporating postnatal safe stretches into your routine, these exercises can help ease discomfort, restore strength, and boost your mood. Be patient with yourself as you recover and regain strength — every small step counts.

Ready to Revitalize Your Body with RT of Stretch

Are you ready to begin your path to better health and recovery? At RT of Stretch, explore safe stretches for pre-and postnatal health. 

Let us guide you to feel your best—book an appointment today!

FAQs

When can I start stretching during pregnancy?

It’s best to start slowly and consult with your doctor, especially if you have complications. Gentle stretches can generally begin early in pregnancy.

Can I walk with my baby after giving birth?

Walking is one of the best postnatal exercises, and it’s a great way to bond with your baby while staying active! Start with short walks and gradually increase the duration.

When can I begin exercising after giving birth?

You can start exercising whenever you feel ready, but after a cesarean or complicated birth, it’s best to wait a few weeks. Always check with your doctor first.