The Best Pregnancy Stretches for Each Trimester, According to Experts

Pregnancy is anything but comfortable; after all, it involves a drastic physical transformation unlike any other you’ll experience in life.

“Pregnancy changes the body in more ways than one,” says Dr. Christine Greves, MD, board-certified OBGYN at Orlando Health Winnie Palmer Hospital. There’s the ballooning belly and burgeoning breasts, of course, but also changes to the curvature of the spine and “all the other adjustments our bodies make to accommodate the little bundle of joy,” says Dr. Greves. This rapid metamorphosis can leave you feeling sore, achy, and desperate for any form of relief—which is where pregnancy stretches come in. 

Just as is true pre-pregnancy, regular stretching during pregnancy can help alleviate and prevent aches and pains, among other benefits. Below, doctors and Peloton Instructor, Kristin McGee, weigh in on how to stretch safely and effectively during pregnancy, and offer the recommended stretches that will take you through all three trimesters. 

Is It Safe to Stretch While Pregnant?

While it’s generally safe to engage in light stretching during pregnancy, says Dr. Greves, it’s important to clear it with your doctor first, especially if your pregnancy is high-risk. You should also exercise more caution than you normally would, and listen to your body carefully as you perform any stretches. “Gentle, controlled stretching is typically recommended over more intense or strenuous stretching exercises,” agrees Dr. Christy Evans, M.D, Board-Certified OBGYN at Almond. 

This approach is especially important because your body produces a hormone called relaxin during pregnancy, which relaxes your ligaments and can lead to overstretching and injury. (More on this in a bit!) According to Dr. Greves, there’s an easy litmus test that will tell you if you’re engaging in a risky stretch or taking a stretch too far: it will hurt. 

Dr. Greves also notes that your center of gravity may be thrown off during pregnancy due to a growing belly and breasts, so you may need to modify your normal stretches as a result to better facilitate stability. And speaking of stability, she says that whether or not it’s safe to bend down during a stretch depends on where you are in your gestational period and how stable you feel doing it, but that there is no hard and fast rule against it (despite what you may have heard). What you definitely shouldn’t do, she says, is lie on your back for a stretch after 20 weeks of pregnancy, as doing so can impact blood flow to the baby. 

If stretching hurts generally—as in any and all stretching—Dr. Greves advises not only avoiding it but also talking to a doctor about why it hurts. And of course, she adds, if your doctor says you should stop stretching, you should definitely listen. In that case, you might opt for a prenatal massage or another doctor-approved intervention instead. 

Ultimately, says Dr. Evans, it’s never a bad idea to speak with your OBGYN or a trainer with prenatal expertise to get personalized guidance on safe stretching techniques tailored to your individual needs and stage of pregnancy before you begin a prenatal stretching regimen.  

How Hormonal Changes Affect Stretching During Pregnancy 

As mentioned previously, during pregnancy, the body releases a hormone called relaxin. “Relaxin serves to soften ligaments and joints to prepare the body for childbirth. It widens the cervix, allowing for easier passage of the baby during labor. Additionally, it increases the elasticity of connective tissues, aiding in the accommodation of the growing fetus and the expansion of the uterus,” says Dr. Evans. “While essential for pregnancy and childbirth, relaxin may cause joint instability and discomfort.”

It can also lead to overstretching, and Kristin says that if you suddenly find yourself able to go far deeper into a stretch than you could pre-pregnancy it’s safest to revert back to where you were before relaxin took over your body. “Pregnancy is not the time to try to increase flexibility,” agrees Dr. Evans.  

The Benefits of Stretching During Pregnancy

With those caveats in mind, Kristin says that generally speaking, the benefits of stretching during pregnancy outweigh the disadvantages. “You become so stiff and tight during pregnancy that gentle stretching can alleviate pain and prepare you for childbirth,” she says. 

Dr. Evans agrees, noting that stretching generally helps maintain flexibility, reduce muscle tension and discomfort, promote better posture and alignment, and get the body ready for what’s ahead. More specifically, stretching offers the following benefits: 

Relieves Tension 

Your abdomen and lower back muscles may become strained in pregnancy due to the increasing size and weight of the belly, says Dr. Evans. “Gentle stretches targeting the abdominal muscles, such as the cat-cow stretch or pelvic tilts, can help alleviate discomfort and maintain flexibility in this area,” she says. 

Helps Mitigate the Impact of a Shifting Center of Gravity

“As the uterus expands and the belly grows, the body's center of gravity shifts forward, placing increased strain on the lower back and pelvis,” she says. “Stretching exercises that focus on the lower back, hips, and thighs can help alleviate tension and improve flexibility, reducing the risk of lower back pain and discomfort.”

Counterbalances Pregnancy-Induced Swayback Posture 

“Pregnancy hormones, changes in posture, and the increasing size of the abdomen can contribute to a swayback posture, where the lower back arches excessively and the pelvis tilts forward,” says Dr. Evans. “Stretching exercises that target the hip flexors, hamstrings, and lower back muscles can help counteract this posture by promoting better alignment and flexibility in these areas.”

Helps Prepare the Pelvic Floor for Labor and Childbirth

Certain stretching exercises, such as pelvic floor stretches and perineal massage, can help prepare the pelvic floor muscles for labor and childbirth, says Dr. Evans. “These exercises can improve flexibility and strength in the pelvic area, potentially reducing the risk of perineal tears and other complications during delivery,” she says. 

Best Pregnancy Stretches for Each Trimester

Your body changes so dramatically during pregnancy that certain stretches may benefit it more in one trimester versus another. Below, Kristin offers specific stretch recommendations for each trimester. 

Pregnancy Stretches for the First Trimester

In the first trimester, she says, it’s generally safe to engage in your normal stretching routine. “You’re still safe to lie on your back, so you can do some gentle, supine stretches,” says Kristin. Her specific stretch recommendations include the following:

Supine Figure 4 Stretch

Supine Cow-Face Pose

Happy Baby 

Stretches to Avoid in Your First Trimester 

According to McGee, you should still be able to do most stretches at this stage in pregnancy; however, she advises avoiding any stretch involving a deep twist. 

Pregnancy Stretches for the Second Trimester

In the second trimester, your changing body may make some stretches more difficult or uncomfortable. Here, two stretches Kristin specifically recommends for this period of pregnancy.

Cobbler's Pose

Seated Straddle 

Stretches to Avoid In the Second Trimester

As Dr. Greves noted earlier, it’s important to avoid lying flat on your back during the second trimester. She advises ceasing at around 20 weeks, but you can begin this modification earlier if it feels right for you. You’ll also want to keep avoiding deep twists and other contorting postures, as well as backbends. As this is also when your body starts to produce more relaxin, you’ll want to beware of overstretching as well, says Kristin. 

Pregnancy Stretches for the Third Trimester

During the third trimester, many stretches can prove challenging. Kristin suggests focusing on calf stretches during this time, as this is when pregnant women tend to experience leg cramps. Additionally, she specifically likes the Ankle-to-Knee Stretch as well as the following Straddle Stretch modification: 

Standing Straddle

Ankle-to-Knee Stretch

Stretches to Avoid In the Third Trimester

During the third trimester, you should continue to avoid stretches avoided in the second trimester—backbends, deep twists, and other contortions, as well as anything that requires lying flat on your back. At this stage in your pregnancy, it’s more important than ever to listen to your body as you stretch and make modifications accordingly. Many positions may be more difficult to achieve than they were in earlier trimesters due to the size of your bump. Rather than pushing to make your body move as it did before the belly, adjust for more gentle stretching. 

Postpartum Stretches

After giving birth, Kristin says you can return to many of the stretches you did in your first trimester of pregnancy. “You can lay on your back again, and it can feel really nice to take a load off of your feet and ankles because as a new mom, you’re standing on your feet all day,” she says. Kristin also says you can incorporate gentle twists back into your routine, but to exercise caution when doing so.  

Some specific stretches Kristin recommends include the Ankle-to-Knee Stretch and the Supine Cow-Face Stretch. She also recommends adding in stretches specific to the pelvic floor, such as Happy Baby, Child’s Pose, Supine Figure-Four, and Cat-Cow.

Stretches to Avoid When Postpartum

According to Dr. Evans, relaxin remains in your body for weeks to months after you deliver. “After vaginal delivery, avoid deep stretches or poses that strain the pelvic floor muscles, especially in the early postpartum period. Instead, focus on gentle stretches that promote mobility and flexibility in areas like the hips and upper back,” she says. “If you've had a C-section, it's crucial to avoid stretching exercises that directly engage the abdominal muscles or put pressure on the incision site until you've been cleared by your OBGYN.” In either case, it’s best to proceed with caution. “Always start off lightly to see what you can tolerate,” says Dr. Greves. “If you have any pain, you need to stop.” 

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.