02/03/2026
🧡 3 positions for pregnancy to help your pelvic floor 🧡
Pelvic floor health is important during pregnancy - and all that extra weight from baby isn't exactly helpful. Stretches and positions that help open up the pelvic floor and general hip region are great exercises to add to your day. If you already have an exercise routine, throw these in at the end when your body is warm. If not, take a few minutes while your morning beverage is brewing for some mindful stretching. 3-5 minutes per day is all you need!
1. Butterfly 🦋 - sit with your feet together and knees wide and lean forward. Your bump will probably get in the way - that's okay! This stretch targets your hip flexors, inner thighs, and low back.
2. Low Lunge 🦵- step one foot in front of you and keep your back knee on the ground. Use a wall, yoga block, or other prop to stabilize your balance if you need it. Low lunges are great for helping tight thighs, hamstrings, and hips.
3. Low Squat 🏋️♀️- the quintessential pelvic floor opener! Keep your feet flat on the ground, widen your feet, and sink your hips as low as you can go. Some people find this position is easier with something supporting their hips, like sitting on a firm cushion. While you're here, take some slow deep breaths.
What other stretches do you love to help your pelvic floor relax while pregnant?
