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During Pregnancy: Exercises

Introduction

Here are some examples of exercises to do during your pregnancy. Start each exercise slowly. Ease off the exercise if you start to have pain.

Talk to your doctor or midwife about when you can start these exercises and which ones will work best for you.

How to do the exercises

Neck rotation

slide 1 of 11
slide 1 of 11, Neck rotation,
  1. Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
  2. Keeping your chin level, turn your head to the right and hold for 15 to 30 seconds.
  3. Turn your head to the left and hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times.

Neck stretch to the front

slide 2 of 11
slide 2 of 11, Neck stretch to the front,
  1. Sit up straight in a firm chair, or stand up straight. Look straight ahead. If you're standing, keep your feet about hip-width apart.
  2. Slowly bend your head forward without moving your shoulders.
  3. Hold for 15 to 30 seconds, then return to your starting position.
  4. Repeat 2 to 4 times.

Back press

slide 3 of 11
slide 3 of 11, Back press,
  1. Stand with your back 25 to 30 centimetres (10 to 12 inches) away from a wall.
  2. Lean into the wall until your back is against it. Press your lower back against the wall by pulling in your stomach muscles.
  3. Slowly slide down until your knees are slightly bent, pressing your lower back against the wall.
  4. Hold for at least 6 seconds, then slide back up the wall.
  5. Repeat 8 to 12 times.

Over time, work up to holding this position for as much as 1 minute.

Trunk twist

slide 4 of 11
slide 4 of 11, Trunk twist,
  1. Sit on the floor with your legs crossed. If that's not comfortable, you can sit on a folded blanket so your bottom is a few centimetres off the floor. Or you can sit on a chair with your knees hip-width apart and your feet flat on the floor.
  2. Reach your left hand toward your right knee. You can place your right hand at your side for support.
  3. Slowly twist your body (trunk) to your right.
  4. Relax and return to your starting position.
  5. Repeat 2 to 4 times.
  6. Switch your hands and twist to your left.
  7. Repeat 2 to 4 times.

Pelvic rocking on hands and knees

slide 5 of 11
slide 5 of 11, Pelvic rocking on hands and knees,
  1. Start on your hands and knees. Place your wrists directly below your shoulders and your knees below your hips.
  2. Breathe in slowly. Tuck your head downward and round your back up, making a curve with your back in the shape of the letter C. Hold this position for about 6 seconds.
  3. Breathe out slowly and bring your head back up. Relax, keeping your back straight. (Don't allow it to curve toward the floor.) Hold for about 6 seconds.
  4. Repeat 8 to 12 times, gently rocking your pelvis.

Pelvic tilt

slide 6 of 11
slide 6 of 11, Pelvic tilt,
  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back.
  3. Hold for 6 seconds while breathing smoothly, and then relax.
  4. Repeat 8 to 12 times.

Do this exercise only during the first 4 months of pregnancy. After this point, lying on your back is not recommended, because it can cause blood flow problems for you and your baby.

Backward stretch

slide 7 of 11
slide 7 of 11, Backward stretch,
  1. Start on your hands and knees with your knees 20 to 25 centimetres (8 to 10 inches) apart, hands directly below your shoulders, and arms and back straight.
  2. Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for 15 to 30 seconds.
  3. Slowly return to the starting position.
  4. Repeat 2 to 4 times.

Forward bend

slide 8 of 11
slide 8 of 11, Forward bend,
  1. Sit comfortably in a chair, with your arms relaxed.
  2. Slowly bend forward, allowing your arms to hang down. Lean only as far as you can without feeling discomfort or pressure on your belly.
  3. Hold for 15 to 30 seconds and then slowly sit up straight.
  4. Repeat 2 to 4 times or to your comfort level.

Donkey kick

slide 9 of 11
slide 9 of 11, Donkey kick,
  1. Start on your hands and knees. Place your hands directly below your shoulders, and keep your arms straight.
  2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally, and don't hold your breath.
  3. Lift one knee and bring it toward your elbow.
  4. Slowly extend that leg behind you without completely straightening it. Be careful not to let your hip drop down. Avoid arching your back.
  5. Hold your leg behind you for about 6 seconds.
  6. Return to your starting position.
  7. Repeat 8 to 12 times for each leg.

Tailor sitting

slide 10 of 11
slide 10 of 11, Tailor sitting,
  1. Sit on the floor.
  2. Bring your feet close to your body while crossing your ankles.
  3. Keep your back straight. Relax your legs and let your knees drop toward the floor.
  4. Hold this position for as long as you are comfortable.

Toe reach

slide 11 of 11
slide 11 of 11, Toe reach,
  1. Sit on the floor with your back straight, legs about 30 centimetres (12 inches) apart, and feet relaxed outward.
  2. Stretch your hands forward toward your right foot, then sit up.
  3. Stretch your hands straight forward, then sit up.
  4. Stretch your hands forward toward your left foot, then sit up.
  5. Hold each stretch for 15 to 30 seconds.
  6. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.