Best 4 Prenatal Stretches before Bed

prenatal exercise second trimester exercise Jun 15, 2022
Best 4 Prenatal Stretches before Bed

4 Prenatal Stretches Before Bed

Pregnant and tired? I want to share with you 4 prenatal stretches before bed. Girl, I get you. It was me too and the thought of doing much at all before bed made me create this short and sweet routine just before bed.

And get this.. it's ON bed.

Best done in pj's of course.

Your back will thank you. Your hips will love you that bit more. And hey (no promises) but you might sleep better too.

There's so much happening physically and mentally for you in every stage of pregnancy

And as you may be well aware, waking in the morning may not be as rejuvenating as it once was.

If you have tightness or soreness in your body, doing these stretches is a beautiful way to assist. In saying that - any pain in pregnancy is certainly something to get checked by your health care professional.

The mental and emotional load that often comes in the pregnancy journey is also big. So do give yourself five minutes before bed to unwind and focus on your breath and your baby is so helpful.

They may seem too simple to make a big difference, but trust me, they will. And as you go into your journey of motherhood you will realise that just a few minutes of 'me-time' will make the world of difference to your mood, health and overall wellbeing.

So hop into something comfy and follow along.

Oh and I have an even better one in my actual pregnancy exercise online program you can follow along. And a beautiful morning routine to start your day.. and so much more Yoga, Pilates, Meditation and Fitness sessions. For every single week of pregnancy, guided and expertly designed to help you. I know you'll love it, so do yourself a favour and check it out!

Here are my top 4 Prenatal Stretches Before Bed

  1. Puppy pose
  2. Thread the needle
  3. Pigeon pose
  4. Child's pose

Let's dive into why these are my top four poses just before bed.

1. Prenatal Stretch 1

Puppy pose is do good to stretch out your back and shoulders, certainly two areas that get tight in pregnancy. You can always just keep the elbows on the bed rather than stretching the hands all the way out.


2. Prenatal Stretch 2

Thread the needle is the perfect rotational pose without compressing through the belly. You can always do a half rotation and not lower the shoulder down. Remember, listen to you and your body.

3. Prenatal Stretch 3

Pigeon Pose is such a great release for your glutes. In pregnancy your glutes work overtime to keep you upright as your belly grows. I'm yet to meet a pregnant woman that hasn't benefited from doing some nice glute stretches - especially before bed!


4. Prenatal Stretch 4

Childs pose, say no more - this is the ultimate rest pose. It's perfect to calm the mind and body. So sit back relax and enjoy. Don't stay too long that you fall asleep there though! Tuck yourself into bed straight after for what is hopefully a restful sleep!

As with any fitness goal -; or any goal at all really – it’s all about taking that first step.

Thinking you'll do it later will only delay you reaping the benefits.

So start tonight.

No equipment needed. Nothing but YOU and your bed.

You will thank yourself for it.

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