Pregnancy is a wonderful and exciting time for many mothers, but it can also bring physical discomfort. As your body adjusts to the changes of pregnancy, your muscles and joints will become strained. Fortunately, there are a variety of exercises and stretches that can help you manage the discomfort and enjoy the pregnancy journey. Here are some of the top exercises and stretches for expectant mothers.


Yoga is a great way to relieve stress, relax your muscles, and improve your balance. It is especially beneficial during pregnancy because it can help to increase your strength and flexibility, which can be invaluable during labor. There are many different yoga poses that are safe for pregnant women, such as standing poses, seated poses, and lying poses. When practicing yoga during pregnancy, it is important to focus on your breath and listen to your body. If you’re feeling any pain or discomfort, stop and take a break.

Yoga can also be adapted to fit your individual needs. For example, if you have any medical conditions or complications, you can modify the poses to better suit you. If you are new to yoga, you may want to consider taking a prenatal yoga class, as the instructors will be able to guide you through the poses and offer modifications.


Swimming is a great exercise for pregnant women. It is low-impact and helps to take the pressure off of your joints. It also works your entire body, providing an excellent cardiovascular workout. Swimming is also beneficial for reducing stress and improving your sleep.

If you don’t feel comfortable swimming in a pool, you can also try water aerobics or walking in the pool. This can be a great way to get your heart rate up without putting too much strain on your body. It is important to note that swimming should be avoided if you have any medical complications during your pregnancy, such as preterm labor.

Pelvic Tilts

Pelvic tilts are a great exercise to help relieve lower back pain during pregnancy. To perform this exercise, stand with your feet hip-width apart and your knees slightly bent. Then, press your lower back into the wall and tilt your pelvis forward, pressing your belly into the wall. Hold this position for 15-30 seconds and then relax. You can repeat this exercise several times a day to help relieve any back pain.

Pelvic tilts can also help to strengthen your abdominal muscles, which will be beneficial during childbirth. Additionally, they can help to improve your posture, which can reduce any fatigue or discomfort in your back and neck.


Kegel exercises are another great way to reduce discomfort during pregnancy. Kegels help to strengthen the pelvic floor muscles, which can reduce any pressure or pain in the pelvic area. To perform a Kegel exercise, simply squeeze the muscles that you use to stop the flow of urine and hold for 5-10 seconds. You can repeat this exercise several times a day.

Kegels can also help to reduce the risk of urinary incontinence, which is common during pregnancy. Additionally, they can help to reduce the risk of tears or episiotomies during childbirth.

By incorporating these exercises and stretches into your daily routine, you can help to reduce any discomfort or pain during your pregnancy. Additionally, you can consult with your doctor or a pregnancy chiropractor here to discuss any specific needs or concerns. With the right exercises and stretches, you can enjoy a comfortable and healthy pregnancy.