Stretching during pregnancy is necessary and above all beneficial.

Beneficial factors

  • Allows you to relax muscles that tend to contract during pregnancy.
    • Lower back
    • Buttocks and piriformis
    • Upper back and shoulders
    • Suboccipital region
  • Practice concentration, which is useful during childbirth
  • Practice breathing which is also useful during childbirth
  • Allows for a more natural childbirth
  • You control the tension in your muscles instead of them controlling you by becoming painful.
  • Helps blood circulation


  1. Frequency:
    • Get into the habit of stretching daily. (gym, prenatal class)
  2. Duration:
    • Hold the stretch for 30 seconds, however at the beginning do it for 5 seconds and gradually increase.
  3. Place:
    • Using a yoga mat
    • The place must be quiet and well ventilated
    • Put some relaxing music during the session.
  4. No bouncing
    • The technique is simple, control your movements during the stretch
    • Focus on the muscle you are stretching, feel it

Rules for the second and third trimester

Don’t do any stretching

  • Laying down on the stomach
  • Don’t do stretch which solicit the abdominal muscles. They will have to distance themselves to make room for the placenta.
  • Forcing to stay on your back for a long time. The weight of the placenta may cause reduced blood flow to itself.
  • No twist


Relaxin is a hormone secreted by the ovaries, uterus, and uterine membrane during the late stages of pregnancy to stretch the cervix and prepare it for labor. It acts on the joints by allowing them to have greater flexibility in the opening of the joints. The danger is that if you work your stretch within these limits, you could injure yourself. Now is not the time to push too hard.

Stretching :