Pregnancy Stretching Routine
Find relief for tight shoulders, back, and hips during pregnancy with our carefully curated Mobility Routine. Discover gentle stretches designed to alleviate discomfort and enhance your well-being.
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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.
Seated Figure Four StretchRepeat for each leg/arm
The Seated Figure Four Stretch is a glute stretch that targets the muscles in your hips and buttocks. Perform this stretch on the floor or in a chair for a comfortable and effective way to release tension.
Starting position
- Option 1 (On the Floor): Sit on the floor with your legs extended in front of you.
- Option 2 (In a Chair): Sit comfortably in a chair with your feet flat on the floor.
Motion
- Cross one ankle over the opposite knee, forming a figure-four shape with your legs.
- Sit tall and maintain good posture.
- Lean slightly forward, feeling a stretch in your glutes and hips.
- Hold the position and breathe deeply.
- Switch sides to target both glutes.
Tips
- Keep your back straight throughout the stretch.
- Adjust the intensity by leaning more or less forward.
- Focus on deep, controlled breathing.