If you’re feeling like a pretzel that got left in the bag too long (all twisted up and kind of stale – you’re not alone.) Those first trimester stretches everyone keeps talking about? They’re not just Instagram-worthy poses. They’re your actual lifeline when your body decides to throw its own little rebellion party.
In early pregnancy your muscles are having their own existential crisis. Your back is confused, your hips are plotting something, and your shoulders have apparently decided to migrate toward your ears permanently. Fun times, right?
Here you’ll learn 8 stretches that will have you relief your back, improve your posture and relax your body.
Why Your Pregnant Body Needs Stretches During the First Trimester
Before we take a look at the good stuff (aka the stretches that’ll make you feel human again), let’s talk about why you feel like you’ve been hit by a very polite, very persistent truck.
Pregnancy back pain relief isn’t just about your back, though that’s definitely screaming for attention.
During the first trimester, your body is pumping out relaxin like it’s going out of style. This hormone is supposed to help your joints get ready for baby’s grand entrance, but it also makes everything feel… loose. And not in a good way.
Your posture changes almost immediately (thanks, tender boobs), your center of gravity starts its slow migration, and suddenly you’re walking around like you’re carrying an invisible backpack full of rocks. Spoiler alert: you kind of are.
Oh, and let’s not forget about the fatigue. When you’re spending half your day horizontal because existing feels like an Olympic sport, your muscles get tight and cranky. It’s like they’re saying, “Hey, remember when we used to move around? That was fun.”
The 8 Stretches That’ll Relief Your Body’s Aches
These aren’t your typical “breathe deeply and think happy thoughts” stretches. These are the real deal pregnancy stretches that address what’s happening in your body right now.
Follow this 10-min video to feel much better, and keep reading to find the benefits of each pose!
Child’s Pose: Your New Best Friend
Start here because you probably need a minute to just exist without your body complaining.
Come down to your knees and widen them apart (wider than you think… make room for that tiny human who’s already making demands). Bring your heels together, push your hips back, and extend those arms forward like you’re reaching for the last piece of chocolate cake.
Hold this for as long as you want. Seriously. This isn’t a race, and your body is doing incredible things right now.
Thread the Needle: For When Your Upper Back Feels Like Concrete
Still in child’s pose? Perfect. Take your right arm and thread it under your left arm, palm facing up. You’ll roll onto the back of that shoulder blade and the side of your head.
This one’s magic for all that tension you’re carrying from hunching over your phone googling “is it normal to feel like this?” for the 47th time today. (Spoiler: yes, it probably is.)
Really try to open up that shoulder blade like you’re trying to peel it away from the muscle underneath. You’ll feel this in your upper back, and it’s going to be exactly what you didn’t know you needed.
Switch sides and give the other shoulder some love too. One side will probably feel tighter, that’s totally normal and definitely not something to add to your growing list of pregnancy worries.
Pigeon Pose: Hip Relief That’ll Make You Wonder Why You Waited So Long
This is where sciatica stretches pregnancy style come into play. Bring one leg forward with your foot flexed (seriously, keep that foot flexed to protect your knee), and you can either keep both knees bent or extend that back leg for the full pigeon experience.
You’re going to feel this in your hip, your glute, and that sneaky side glute that’s been causing all sorts of drama.
You can stay upright, come down to your forearms, or if you’re feeling ambitious, lower all the way down.
Here’s the thing about pigeon pose during pregnancy, it’s not about how deep you can go. It’s about finding that sweet spot where you feel the stretch but you’re not fighting your body. Your body’s got enough going on without you picking fights with it.
Try to release the tension in your neck and shoulders while you’re here. We have this tendency to scrunch everything up when we’re stretching, but your neck doesn’t need to participate in this particular party.
Downward Dog: The Classic That Never Gets Old
Everyone knows this yoga pose, but let’s talk about why it’s basically perfect for early pregnancy workout routines.
Hands under shoulders, feet about hip-width apart, push those hips up and back. You can pedal your feet here to kind of give your calves a little massage while you stretch your entire back body.
This stretch hits everything that’s probably bothering you right now: your back, your glutes, your hamstrings, your calves, even your ankles. It’s like the Swiss Army knife of pregnancy stretches.
➡️If you’re dealing with morning sickness, sometimes getting your head below your heart for a few seconds can actually help. Not a miracle cure, but hey, we’ll take what we can get.
Forward Fold: Letting Gravity Do the Work
Walk those feet forward from downward dog and just let your body melt. Feet can be hip-width apart or together, whatever feels good.
You can bend your knees here (please do if your hamstrings are staging their own revolt), and your hands can rest on your shins, the floor, or just hang out in space. This isn’t about touching your toes. This is about letting gravity help you release all that tension you’ve been carrying around.
If you’re feeling more tired than usual (which, let’s be honest, is probably every day right now), this pose this pose is great because you can just hang out and let your muscles remember how to relax.
Wide-Legged Forward Fold with Twist: Because Life Isn’t Complicated Enough Already
Okay, this one sounds fancy, but stick with me. Take your feet wide, put your hands on the floor wherever they land comfortably, then lift one arm and twist, looking toward that hand.
Try to keep your hips level (they’ll shift a little and that’s fine), and get that rotation in your upper spine. This creates mobility in your spine and hips, and your neck gets some love too.
If this feels like too much, just put your hand back down and rest for a second. There’s no pregnancy police coming to check on your form.
The twist action here helps with that stiffness that comes from spending too much time in one position (looking at you, couch time), and it feels amazing on those days when everything just feels… stuck.
Chest Opener: For When You Feel Like a Question Mark
Come up to standing carefully (no sudden movements – your body’s not a fan of those right now). Clasp your hands behind your back, pull them down, and open that chest.
If you can, look up a little, but if that makes you feel dizzy, just look straight ahead. Dizziness is not the goal here.
Here’s the important part: halfway through, reverse your clasp. Most of us have a dominant way we naturally clasp our hands, so switching it up makes sure both sides get equal attention.
This opener is perfect for counteracting all that forward slumping we do when we’re trying to protect our tender chest or when we’re just too tired to maintain good posture.
the Benefits of These First Trimester Stretches
The beautiful thing about this routine is that it meets you exactly where you are.
➡️Feeling nauseous? Child’s pose with some deep breathing, or downward dog.
➡️Back screaming from sleeping weird? Thread the needle and pigeon pose are your friends.
➡️Shoulders permanently attached to your ears from stress? That chest opener is calling your name.
You can do these stretches once a day, multiple times a day, or whenever your body sends up the “help me” signal.
And these stretches aren’t just about physical relief. There’s something deeply calming about taking 10-15 minutes to just focus on your body and what it needs. It’s like a little meditation session disguised as exercise.
How Often To Do This Pregnancy Workout 1st Trimester Style
Exercise during the first trimester when you feel like you’ve been hit by a truck isn’t exactly motivating but the idea is that you are consistent with them.
If you can do these stretches every day during your first trimester that’s great. But if you only do them twice a week that also helps a lot.
But here’s the thing about these stretches: they’re not really exercise in the traditional sense.
Think of them as maintenance. Your body is working overtime right now, and these stretches are just helping it do its job a little easier.
Some days you’ll feel amazing and want to hold each stretch longer. Other days, child’s pose might be the only thing you can manage, and that’s perfectly fine.
Your pregnancy workout plan should be flexible enough to meet you where you are, not where some app thinks you should be (though there are also apps that are great in the first trimester).
More First Trimester Pregnancy Advice and Useful Info
Ready to keep supporting your body through this wild first trimester journey?
- Check out my first trimester core workout for gentle ways to maintain your strength.
- Don’t miss my first trimester snacks post, where you’ll find all the first snacks that actually help with morning sickness and give your growing baby the nutrients they need.
- Take a look at these apps that will help you in your first trimester. From pregnancy meal planning and meditations, to symptoms tracking and advice on food to prevent, they’ll make your life so much easier.
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