Stretching for Pregnancy

Daily Stretches to include during pregnancy

This is a great stretch sequence to add to your morning and/or evening routine, especially while pregnant! It’s also a really helpful stretch for the early postpartum days. We hope you like it!

Step 1: Relaxation & Breathing

·       Begin with 2 minute relaxation in cross legged/lotus seated position

·       Use deep nose breathing to center, focus and release tension

Step 2: Cat/Cow

·       Draw body forward to Hands and Knees Posture

·       Cat/Cow 3 times with deep breath

 Step 3: Downward Dog

·       Transition to Downward Dog and breathe deeply 3 times

·       Draw right leg forward and lower into Pretzel Posture and breathe deeply 3 times

·       Transition back to Downward Dog and breathe deeply 3 times

·       Draw left leg forward and lower in Pretzel Posture and breathe deeply 3 times

 Step 4: Child’s Pose

·       Transition to Spread Eagle Child Pose (with arms slightly bent)

·       Gently rotate the torso Right and breathe deeply 3 times

·       Gently rotate the torso Left and breathe deeply 3 times

·       Return to Spread Eagle Child Pose

 Step 5: Belly Breathing

·       Clasp Hands Behind Back and breathe deeply 3 times

·       Release hands and place in a comfortable position

·       Perform Belly Breathing – 3 sets of 20-30 counts

 Step 6: Relaxation

·       Rock back to seated position

·       End with Breathing and Relaxation to refocus for 2 minutes

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Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.

We offer Prenatal Fitness classes, live from our virtual studio. Our series of Prenatal classes includes On-Demand Prenatal Yoga classes. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime.

If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong and Express Elevate classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving:)

Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!

We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!