Gentle exercises for pregnancy
Pregnancy is a time of transition. With each passing week, your body works hard behind the scenes to accommodate your growing baby or babies. It may feel difficult or overwhelming to figure out what you can do to support this process. As a physiotherapist with a special interest in pelvic health, I am passionate about providing people with tools during and after pregnancy to feel their best physically and emotionally.
There are numerous health benefits to movement during pregnancy. In fact, research has shown that strengthening and aerobic exercises during pregnancy can facilitate labor and set people up for success postpartum. The following are a series of exercises that can be safely done during pregnancy.
This list is not comprehensive but rather some of my favourites to prescribe to my pregnant patients. Please consult with your care provider before engaging in an exercise program. I highly recommend seeking the expertise of a physiotherapist in pelvic health to help tailor a movement and rehabilitation program to your needs during and after pregnancy.
In the following exercises, I suggest timing movements with your breath, but the most important thing is that you are breathing (not breath-holding) when you exercise.
Hug the Baby Breathing
As you inhale, let your belly and pelvic floor soften and relax completely. As you exhale, breathe out through pursed lips slowly. Feel your pelvic floor begin to draw up, and let your abdominal muscles hug your baby in towards your spine. This is a great exercise to practice throughout the day or to utilize through transitional movements (especially if you experience round ligament pain) like rolling in bed, lifting other children, or moving from sitting to standing.
Butterfly
Sit tall (right on top of your sit bones) with your spine long, and the soles of your feet together. It is often easier to maintain this position with a pillow or exercise ball behind your back for additional support. Let your knees fall out to the side as far as is comfortable. Focus on relaxation of the pelvic floor and softening of the hips in this position. Use your breath to visualize bringing space to any areas of tightness or resistance. Maintain this position for 3-5 minutes, repeat 1-2 times per day.
Squats
A wonderful, functional exercise to do during pregnancy. This may be done freestanding or using a ball against the wall to support you as you lower. Inhale as you drop down, exhale, breathing out through pursed lips, and hug your baby in and up as you stand tall. Focus on keeping your weight distributed throughout your feet. To maintain length in your low back, you may also imagine just slightly tucking your tailbone between your legs. Begin with 2-3 sets of 12-15 repetitions.
Upper Back Mobility
For many individuals during pregnancy, the upper back may start to feel stiff or uncomfortable. To address this, hold a hand towel or dish towel taut between your hands. Inhale as you lift it up overhead (without letting your low back arch), exhale as you bring the towel back down with control. Repeat this 10 times. For the second variation of this exercise, raise the towel up overhead, and side bend to your right as you inhale, exhale as you return to center. Repeat this 3-5 times on each side.
Clams
As pregnant people become more empowered to birth in different positions (such as side-lying or on all fours), it can be helpful to strengthen muscles that will facilitate this. Begin by laying on your side, head supported by your arm or a pillow, with both knees bent forward so your heels line up with your bum. Engage your core to draw your lower side body up (we often refer to this as imagining you are lifting your side off of a โmouse houseโ). Exhale to draw your top knee up, inhale to lower. Focus on quality of movement, keeping the hips stacked, torso still, and isolating the movement to your upper hip. This exercise can also be done with a straight leg for more of a challenge. Aim for 2-3 sets of 12-15 repetitions.
Chest and Shoulder Opener
Sit cross-legged and place your arms behind you, palms on the floor, fingertips towards your body. Gently push into your palms to open through the chest, letting your sternum lift your upper body towards the ceiling. Keep length in the neck. You will feel this through the front of your shoulders and your chest. Breath slowly into this stretch for 20-30 seconds and repeat 2-3 times.
References
Silva-Jose, C., Sรกnchez-Polรกn, M., Dรญaz-Blanco, ร., Pรฉrez-Medina, T., Carrero Martรญnez, V., Alzola, I., Barakat, R., Refoyo, I., & Mottola, M. F. (2021). Influence of a Virtual Exercise Program throughout Pregnancy during the COVID-19 Pandemic on Perineal Tears and Episiotomy Rates: A Randomized Clinical Trial. Journal of clinical medicine, 10(22), 5250. https://doi.org/10.3390/jcm10225250
Mottola MF, Davenport MH, Ruchat S, et al. 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine 2018;52:1339-1346.
M. Roฬst Cecile C, & Buttinger, C. (2007). Relieving pelvic pain during and after pregnancy: How women can heal chronic pelvic instability. Hunter House.