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These stretches are designed to relax the muscles inside and around your pelvis. They should always be comfortable. Move into the posture so you feel an increased stretch sensation. These stretches should never cause pain.
Try to work with your breath. Breathe calmly in through the nose and out through the mouth, trying to feel your belly expand each time you breathe in and a flattening of your belly as you breathe out. Do not hold your breath.
Hold a stretch for at least 30 seconds. This can be longer if it remains comfortable. Remember to do both left and right sides and you can repeat each side 2-3 times. You will get the most benefit out of these exercises if you do them most days.
Start by lying on your back and bend both of your knees. Let your knees drop out to the sides, with the soles of your feet facing in together. You can increase the stretch by bringing your feet closer to your bottom, keeping them on the floor. You can add support by placing a pillow under your knees.
Lie on your back, with your knees bent. Bring your knees towards your chest and grasp the outside of your feet with your hands. Straighten your knees slightly so the soles of your feet are facing the ceiling. Widen your knees out to the side and stretch comfortably.
Start in a crouched position with your weight on your hands and feet. Relax your bottom down between your heels. Widen your knees out to each side, using your elbows to gently push your knees apart.
Do not do this stretch if it causes any pain in your knees.
Lie on your back with both legs straight. Bring your right knee towards your chest. If this causes discomfort in your lower back, try bending your other leg so your foot is flat on the floor.
It's important to continue taking any medication prescribed unless your GP/specialist specifically tells you to stop. Please visit our Existing Health Conditions page for more information, or visit 'Bumps' ('Best Use of Medicines in Pregnancy').
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