Intermediate Difficulty with Beginner Modifications provided
Let’s face it, there’s a lot going on with our hips during pregnancy. From the extra load they must carry for 9 months to the preparation for our birth, it’s important that we maintain proper hip mobility to prevent pain and enhance performance. The following 20 minute prenatal hip stretches can be performed throughout your pregnancy to achieve optimum hip health.
20 Min Prenatal Hip Stretches
Hold Positions or Perform Reps for 1 minute focusing on breath and relaxation of the muscles:
Child’s Pose
Quadruped Hip Rolls (30 seconds to the right/30 seconds to the left)
Quadruped Pelvic Tilts
Supine Figure Four (30 second hold right leg/30 second hold left leg)
Supine Alternating Wipers (exhale while moving)
Deep Squat (rest into hips)
Butterflies
Bridges (hip mobility and strengthen your lower back)
Seated Forward Bend
