Pregnancy Stretching

Physiotherapy For Pregnancy: The Best Stretches for Pregnancy

Jun 13, 2024 | General

How can Physiotherapy Help with Pregnancy?

Physiotherapy for pregnant women can help in reducing pain in joints that are strained during pregnancy. During pregnancy, one area that is most commonly strained is the pelvic region often leading to Pelvic girdle pain which occurs from the weight of the baby causing increased pressure and posture changes on the pelvic region.

Benefits of Physiotherapy During Pregnancy?

  • Lower chance of birth trauma
  • Lower chance of urinary incontinence
  • Reduced back and pelvic muscle pain
  • Lower chance of birth complications

Types of Physiotherapy for Pre-natal and Pregnancy:

  • Prenatal Massage
  • Breathing and Relaxation Exercises
  • Hydrotherapy
  • Pregnancy Stretches

What are the Best Stretches for Pregnancy?

Pregnancy Stretches can help in improving muscle flexibility, reducing stiffness, and loosening up muscles. Stretching is all too often an overlooked exercise. We focus more on strengthening but forget to stretch and stay mobile. But how do we stretch out those hard-to-reach pregnancy aches and pains? Pregnancy stretching can be a worth while therapeutic exercise.

Common Pregnancy “Tight Spots”

For some women, it may be full-body stiffness that has got them struggling to move around, but for most women, there are a few key areas that, once stretched, can make you feel like new again.

The most common “tight spots”:

  • Neck
  • Thoracic spine (Mid-back)
  • Pectorals (Chest)
  • Hamstring
  • Adductors (Inner thigh)

What’s Great About Stretching if You’re Pregnant?

Pregnancy Stretches

It helps in improving muscle flexibility, reducing stiffness, and loosening up muscles, which makes you feel more comfortable and mobile, provides good preparation for labour, and helps to improve posture.

When Should I Start Performing Stretching Exercises?

This is the most common question that comes across all pregnant women. The first 3 months of pregnancy can be a wild ride of emotions. From elation to pure joy to concern, worry, and even fear. So, the second trimester is the ideal time to develop a stretching routine to focus on tight spots.

How Often Should I Be Stretching?

If you are in pain or feeling uncomfortable, then we would recommend stretching 1-2 times/day. If not then having a good stretching session 2-3 times/week should be sufficient.

Consult a Qualified Physiotherapist Before Starting any new Exercise Regimen During Pregnancy

Book a Free Consultation with Jack Nathan Rehab now!

Top Pregnancy Stretches

Stretches for Pregnancy

Neck Stretch

Sit on a chair or floor cross leg, keeping one hand above the ear and the other hand on the floor/knee and pull your neck slowly till you feel stretch and hold for 10 seconds. Repeat for 3-4 times on each side.

Pectoral Stretch (Chest)

Keep your 90-90 arm position over the door frame and try to move forward and hold the stretch for 10 seconds. Repeat 2-3 times on each side.

Cat and Camel

Start on hands and knees. Round your back up and tuck your chin in. Hold for 5-10 seconds, then sink your chest, arch your pelvis, and lift your head. Hold for 5-10 seconds and alternate between these positions 10-15 times.

Hamstring Stretch

Tuck one knee in and extend the other leg out. Reach your hands forward towards your toes or as far as feels comfortable. Try to keep your back straight. Hold for 20 seconds and repeat 3-4 times on each side.

Butt Stretch

Cross your opposite ankle up onto your knee. Gently press your elbow down into your knee and lean forward into the stretch. Hold for 20 seconds, repeat 3-4 times on each side.

Adductor Stretch (Inner Thigh)

Same as seated hamstring stretch but rotate your trunk away from your leg. Place your hand on the inside of your leg and press your body away from here. Hold for 20 seconds and repeat 3-4 times on each side.

Seated Butterfly Pose

Bring the soles of your feet together and relax your knees out as far as feels comfortable. For a deeper stretch, bring your feet closer to your body. Hold for 20-30 seconds. Note: if this causes pelvic or hip pain, then please stop.

What Stretches to Avoid During Pregnancy

Any stretch that causes pain, discomfort, or bulging in the belly should be avoided during pregnancy. You should also avoid “forcing” a stretch beyond its natural range during pregnancy. Abdominal stretching should be avoided, as it increases the chances of abdominal separation due to increased pressure on the wall of the abdomen.

Jack Nathan Rehab Can Help With Pregnancy Stretches

Remember, consult with your healthcare provider or a qualified physiotherapist before starting any new exercise regimen, especially during pregnancy. To book an appointment or learn more about pregnancy stretches visit Jack Nathan Rehab. We offer various treatments such as Physiotherapy, Chiropractic Services, Massage Therapy, and Therapeutic Exercise among others at our clinics conveniently situated within Walmart stores listed below:

700 Centre St,
Thornhill, ON L4J 0A7

To Book Call: (833) 739-3100

Clinic Hours:
Mon to Fri: 10:00 am to 6:00 pm
Sat: 9:00 am to 2:00 pm
Sun: Closed

8300 Highway 27
Vaughan, ON L4H 0R9

To Book Call: (833) 739-3100

Clinic Hours:
Mon to Fri: 10:00 am to 6:00 pm
Sat: 9:00 am to 2:00 pm
Sun: Closed

5085 Mayfield Rd,
Brampton, ON L6R 3S9

To Book Call: (833) 739-3100

Clinic Hours:
Mon to Fri: 10:00 am to 6:00 pm
Sat: 9:00 am to 2:00 pm
Sun: Closed

700 St. Albert Trail
St. Albert, AB T8N 7A5

To Book Call: (833) 739-3100

Clinic Hours:
Mon - Fri: 9am to 5pm
Sat - Sun: Closed

18521 Stony Plain Road
Edmonton, Alberta, T5S 2V9

To Book Call: (833) 739-3100

Clinic Hours:
Sat, Sun, Mon: Closed
Tuesday and Thursday: 9am to 8pm
Wednesday and Friday: 9am to 5pm

Registered Massage Therapy in Thornhill and Vaughan

Welcome to Jack Nathan Rehab Clinic, your trusted home for exceptional Massage Therapy Services and experienced Registered Massage Therapists.

Jack Nathan Rehab offers massage therapy sessions to relieve tension and increase blood flow to your muscles, helping you feel restored when you need it the most


  • Deep tissue massage
  • Therapeutic massage
  • Reflexology massage
  • Pregnancy massage
  • Myofascial release
  • Myofascial massage
  • Shiatsu foot massager
  • Cupping massage
  • Trigger point therapy
  • Swedish massage
  • Prenatal massage
  • Sports massage

Request an Appointment

Email Subscriptions
This field is for validation purposes and should be left unchanged.

Jack Nathan Rehab, was voted one of the "Top Rated Physiotherapy Clinics" in 2023, recognized by PainHero.

Vaughan best physiotherapy clinic
St. Albert best physiotherapy clinic

Secure Your Spot Today!

Take the First Step to Better Health

Request an Appointment

Secure Your Spot Today!

Take the First Step to Better Health

Jack Nathan Rehab helps patients prioritize their physical health to live better, healthier lives. Our team of healthcare practitioners are equipped with the necessary skills to address sports injuries, acute and chronic conditions, neck and back pain, and repetitive strain injuries. They also handle rehabilitation strength training, post-surgical rehabilitation, prenatal and postpartum care, among other services

  • We Direct Bill Most Insurance Plans
  • Personalized Care Just for You
  • Affordable Care
  • Professional and Certified Therapists