Movement & Stretching for Each Trimester: A Complete Guide

• Improves circulation to reduce swelling and blood clots.

• Maintains muscle tone and joint mobility for comfort and labor readiness.

• Boosts mood and energy, reducing stress and anxiety.

• Alleviates common aches—back pain, sciatic discomfort, pelvic pressure.

• • Obtain your healthcare provider’s clearance before beginning or modifying routines.
• • Warm up for 5–10 minutes—gentle walking or marching in place.
• • Avoid lying flat on your back after 16 weeks to prevent vena cava compression.
• • Listen to your body—stop if you feel dizziness, chest pain, or contractions.
• • Stay hydrated and rest as needed between sets or flows.

• • • Walking/Cardio: 20–30 minutes at a conversational pace, 3–5 times per week.
• • • Gentle Yoga: Sun salutations modified with wider stance and no deep backbends.
• • • Pelvic Tilts: On hands and knees, arch and round back to relieve lower‑back tension.
• • • Arm Circles & Shoulder Rolls: Maintain upper‐body mobility and posture.

• • • Side‑Lying Hip Opener: Stretch inner thighs and hip flexors to accommodate growing belly.
• • • Wall Squats: Feet hip‑width apart, slide down wall to a gentle squat—builds leg strength.
• • • Chest Stretch: Hands behind back, gently lift arms to open chest and counter upper‑back rounding.
• • • Seated Forward Fold (Supported): Over a bolster or pillow to stretch lower back and hamstrings.

• • • Seated Pelvic Circles: On a birthing ball or chair to mobilize pelvis and ease back tension.
• • • Gentle Side Stretch: Standing or seated, reach opposite arm overhead to stretch side body.
• • • Supported Forward Bend: Hips elevated on a block to relieve low‑back and hip tightness.
• • • Kegels & Diaphragmatic Breathing: Strengthen pelvic floor and practice breath control for labor.

Incorporate diaphragmatic breathing with each movement to increase relaxation, oxygenation, and pelvic floor coordination. Practice inhaling deeply into the belly and exhaling fully while engaging the pelvic floor.

• • Supportive women’s running shoes or non‑slip socks for balance.
• • A non‑slip yoga mat to cushion knees and support stability.
• • A birthing/exercise ball for gentle core strengthening and pelvic tilts.
• • Resistance bands for light strength training (avoid heavy resistance).

• • Myth: You shouldn’t exercise if you’re pregnant. “Reality: Regular, moderate exercise is safe and beneficial for most pregnancies.”
• • Myth: Stretching causes miscarriage. “Reality: Gentle, controlled stretching under guidance does not increase risk.”
• • Myth: You have to ‘save energy’ all day. “Reality: Short, regular movement breaks improve energy and reduce fatigue.”

Stop activity and contact your provider if you experience:

• Vaginal bleeding or fluid leakage

• Dizziness, chest pain, or rapid heartbeat

• Contractions, calf pain/swelling (possible blood clot)

• Decreased fetal movement after 28 weeks

• • SHELY’s Prenatal Fitness Module: guided videos and expert tips.
• • Local prenatal exercise classes led by certified instructors.
• • Recommended reading: “Exercising Through Your Pregnancy” by James F. Clapp.

Customized movement and stretching throughout pregnancy builds strength, eases discomfort, and prepares your body for labor. By following trimester‑specific routines, listening to your body, and practicing safe techniques, you’ll support both your well‑being and your baby’s development.

• • Consult your healthcare provider to tailor these routines to your individual needs.
• • Schedule at least three 20‑minute active sessions per week using this guide.
• • Share your planned routine with a partner or support person for accountability.
• • Begin a simple journal to track your energy, mood, and physical comfort after each session.