Top 10 Prenatal Stretches | Pregnancy Stretching Routine
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- Опубліковано 9 лип 2024
- Learn the Top 10 Prenatal Stretches. Relaxing and highly effective stretches to increase flexibility, prevent lower back pain, open up the pelvis, reduce sciatica caused by pregnancy, ease round ligament pain, reduce leg cramps and help prepare your body for labor! This full length prenatal stretching routine is safe for 1st, 2nd, and 3rd trimesters of pregnancy.
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Music by: Sven Karlsson - Embrace the Autumn Vibes
Available at: www.epidemicsound.com
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Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 2, fitness expert, entrepreneur and online personality. She is the creator of Glow Body PT, known for her challenging, hard core workouts, even throughout pregnancy & postpartum!
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DISCLAIMER:
GlowbodyPT, LLC strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GlowBodyPT, LLC from any and all claims or causes of action, known or unknown, arising out of GlowBodyPT, LLC's negligence.
![Prenatal Cardio Workout [No Equipment] | 1st, 2nd, 3rd Trimester Safe](http://i.ytimg.com/vi/tlPborEkxks/mqdefault.jpg)
I’ve done this many times. 35 weeks now, and it feels sooooo good.
so glad that I found your channel. I used to exercise before pregnancy but got a bit scared of hurting the baby so I stopped working out. I´m in my 23 weeks (hope it's not too late) and downloaded you prenatal work out plan and I'm loving it because I know it's safe and made by a professional.
Never too late! I have used her prenatal plan 3 times now(well in my third time right now) and it is by far the best I have found.
These stretches were just what I needed! ❤
I hate stretching but know it’s important. Super happy you include it in your plans!
It was very difficult doing some of these things with my big belly. Shoulder stretches felt great though.
I can’t thank you enough for your channel and videos! This is my 3rd pregnancy. I could never find any prenatal workouts that weren’t super easy or yoga!! 😂
So thank you!!
Would love for you to make more stretch videos... (If I can put in a request 😁)
Perfect! Practising over here in Cambridge, England, at 18 weeks. THANK YOU
Thank you!! Been trying to stretch more and more and this is the motivation I needed! Almost 23 weeks, and quarantine gives me all the time to focus on strengthening and stretching 💕✨
I am 14 weeks preggo today so I started your prenatal program yesterday at the 14 weeks mark. BOY did I need this stretch TODAY. THANK YOU!
I'm 30 weeks preggars and this is a great morning routine before I start work. The relaxing music is a great accompaniment. Thank you for gifting us these helpful videos! You're a gem 🌈
I am grateful to have YOU here Janet! Congrats on 30 weeks along and getting this in during your morning. You might love my new routine too ua-cam.com/video/b8_6bApD1ec/v-deo.html
It felt so good! My right hip feels better after this. 17 weeks pregnant💗
So happy I found this video! Definitely doing his every day now
Thanks so much for this! Exercise has been challenging in the third trimester of my second pregnancy and these stretches definitely helped a lot. Going to do this every day now and check out your other videos!
Thank goodness these stretching videos are incorporated in the Pregnancy fitness plan as I otherwise never enjoy or take the time to stretch even though I know it is important! I am not flexible and just find stretching so unpleasant compared to cardio and weight workouts. Having them integrated within the plan ensures I make a point of doing it :D
Julianne, I understand what you said completely! I *need* stretching/mobility/foam rolling routine follow-along videos for myself too, otherwise I'd skip it too! It's so easy for motivated women to feel self-confident "i'll be fine without stretching!" and then end up injured and frustrated. Sometimes it takes MORE discipline to do the "easier" workouts like injury prevention than it does the sweaty, intense routines. Know that I carefully interweave injury prevention and mobility into all of my programming because it really does matter for women who want to be life-long fit and active, not just women who want to be 'skinny' for beach season.
That was very soothing! I feel great and relaxed
Yeah, it’s amazing. Thank you so much for the coaching!
You have saved me during my pregnancy. Ladies if your hips hurt, she helps you work it out. Those lunges, hip stretchers and pigeon! Perfect! Thank you so much. I’m 36 weeks and have done this every week since week 10. You’re amazing!
Loved this! Much needed at 22 weeks pregnant and working from home. Thank you 💗
This is such a great video!! Absolutely loved all the stretches, I can't believe I kept forgetting to watch this video, I was totally missing out. Thanks Ashley!
Loved this! Just what I needed to relieve tension and stretch sore muscles!
Thank you for this, I am 7 weeks pregnant and was feeling like I really needed to start stretching first thing in the morning. This made me feel great and will totally incorporate iThese stretches to my morning routine! :)
Felt soooo good! Loved the hamstrings stretch, mine was so tight!
I'm so happy to found you...
I feel so relaxed n energetic after the workouts
Stretching so important and something I usually don't spend enough time on. Thanks for this. You said tell you what else we would like to see, I say maybe another ab/oblique workout something to continue helping us to prepare getting back to flat abs after pregnancy. Thank you for all you do!
Child's pose Tali wage is a great stretch. Felt it to the max. I've always used child's pose, but the tail wage was a great challenge for my body. Thank you Ashley for your amazing workout plan. I just began following it this week and I absolutely love it!
Awwe I love to see you doing several of my workouts here on youtube! I think you will really enjoy this stretching routine too: ua-cam.com/video/b8_6bApD1ec/v-deo.html
This felt so wonderful! Thank you for sharing :)
Holy moly! Thank you for this! I felt pops, cracks, but most importantly relief and release in my back!
I just began my 2nd trimester and have been doing squats more often. Was super sore before trying this stretching video out and now I feel AH-MAAAAAZING! Thanks so much!!!
Oh God! This was sooo good!!! Thank you!
Feeling all the aches just float away with these stretches! 38 weeks and I have loved using your prenatal workout plan this pregnancy.
Thanks so much for your awesome videos!! I am 18 weeks and following your prenatal plan! So helpful, I love how balanced and challenging you have made it while still remaining safe for baby and me! 💕
I’m so happy I found this video. It is so helpful ⭐️💖
Loved this! Thank you! Also loved the relaxing music in the background. :-)
This was awesome! I learned some new stretches that I will definitely use as a runner - pregnant or not!
This was great! Thanks :-) I'm in Cambridge, England - 15 weeks pregnant with our 2nd.
I'm so bad about stretching after exercising and this was fantastic after your upper body workout! thank you!
Thank you I'm first time pregnant working woman from India... 25wks... Loved this exercise.... Thankyou
Just found out I‘m pregnant and will definitely do this a few times a week!
Thank YOU for being here, and congrats on your 1st trimester of pregnancy! Have you snagged my Free Prenatal Schedule yet?? www.glowbodypt.com/prenatalworkouts It is a click-and-go calendar that takes you week-by-week through your pregnancy to save you tons of time and ensure you are being safe at exactly your stage in pregnancy. From 33 weeks onward, know you can continue to use any of my 2nd or 3rd trimester workouts listed past 26 weeks on the schedule as long as your body feels up to it. It speaks a lot about you to be taking such good care of yourself (and baby!) this pregnancy! Hope to get to know you more on @GlowBodyPT Instagram.
super helpful! I feel so swollen in my lower body and the dynamic runners lounge was very difficult for me but after completing these I felt so much better
This was super helpful with the pain I’ve been feeling in my hips at 18 weeks. Definitely going to have to start doing this everyday. Thank you so much!
Amazing amazing video and cool down or just for a great stretch. I love how you describe why this is good for you during pregnancy and what this is warming up to prepare for labor. Super helpful. Makes me feel like I'm reading a book without having to read about this. I hope that makes sense! Thank you!
That is always my goal! Not just to throw exercises in your face but to coach, educate, and motivate you to take care of yourself with a long term health approach. If you haven't tried it already, you might also really enjoy this routine as you continue to prep mentally and physically for labor and delivery: ua-cam.com/video/b8_6bApD1ec/v-deo.html
@@glowbodypt Thank you so much! Just saved that video too! You are definitely educating too! I feel like I completely understand why I am doing these workouts as opposed to other ones because of the way it's prepping the body - you explain it so well! And I also trust why they are safe because you explain that as well. I am in my first full week of your schedule and you have literally changed my entire attitude toward pregnancy! I was really worried I wouldn't be able to feel normal again and I'm just starting to! Thank you so so much!
Omg I felt so good doing this workout. 35 weeks and I needed this today!
GlowBodyPT thank you! I've now reached 36 weeks and I'm having such a hard time even getting a 15 minute workout in. I am so tired!! Granted I have 4 other kiddos I'm running after all day. Should I be slowing down how much I'm working for these last few weeks? I'm not sure what is recommended with working out this far into the 3rd tri. Up to this point I've been working out 4 to 5 times a week anywhere from 10 to 30 mins.
oh wow this felt so good.. will be doing this and your other workouts regularly throughout my pregnancy!! I've been really thankful that I found your channel
I did saddlebags today so I added this on, definitely felt like I needed some good stretches after that torturous floor work! Love all your videos so far! And so much variety. I can’t imagine getting bored with so much to chose from! Thanks!
5 months pregnant here. These stretches definitely helped relieve some tightness and tension in my back and legs. Thank you for this short video. Gonna try to do these every night before bed.
I never comment on videos but WOW! I am 7 months pregnant & quarantined due to the Corona Virus .. this was SO relaxing, took my mind off of EVERYTHING & hopefully will help with the intense hip pain!! Thank you for this!
@@glowbodypt Thank you so much!!
Thank you for this stretching as important as workout! I want more like this!
I think you will love this one too Samira!
the best stretches i really needed them thanks :)
I just did this stretch routine again (11 weeks pp) and remembered that the last time I did it while pregnant, my 14 month old was refusing his nap in his crib so I brought him into the living room and set him up on the couch while I finished stretching. Shortly after doing this, I looked back and he was passed out!! The music and your voice were very calming to him! Loved doing it again!!
Absolutely amazing stretches.
I love this everytime I do it!
Awwe thank you for taking the time to comment. You could be anywhere on the internet and you chose my workout- thank you! I have a feeling you'll enjoy this one, too: ua-cam.com/video/b8_6bApD1ec/v-deo.html
I am currently 18 weeks along with our third little love! I found your videos during my last pregnancy and I think they are my favorite prenatal workouts because I find them the most challenging (yay!). Today I did your prenatal oblique, then the shoulder burn, the quick upper body arm burn and then this stretch was incredible to top it all off. Thanks for your awesome prenatal workouts to keep me strong!
@@glowbodypt yes, I am loving the prenatal workout guide! Thank you so much for it. It's hard to think when pregnant, especially on a workout regimin! Haha
That felt sooo good! Thank you, Ashley!
WOW what a freaking relief in my neck and back 🙌🏾 cracked my back with the " booty smile" movement lol thank you! Can I do these everyday?
I'm currently 8 weeks pregnant with my 3rd baby. This felt so nice on my joints. That last stretch was so relaxing I almost fell asleep lol.
ُThank you! Your channel is so amazing.
I have recently found quite a lot of your videos online and these are the best stretches I've done! I am newly pregnant but I would want to do these stretches anyway. Great hip openers as I'm so tight ! xx
BEST pregnancy stretches by far! Thank you!
AWWWE Callie, thanks so much for being so kind!
Thanks this was helpful
I do this at least 3X a week. Want to increase to daily. I really love this stretch routine. I can feel the increase in my healthy flexibility as I had gotten really tight from momentary inactivity before starting your program! 🥰🤎
This is probably the best prenatal stretch video I have found, and I’ve done quite a few! You really showed some stretches that not everyone does that would never just do on my own
GlowBodyPT thank you I am on it!!
That felt AMAZING. Not going to lie: I didn't really want to get out of the child's pose at the end! lol Agree with the other commenter - the music was a perfect accompaniment to these stretches.
Hi ashley!! Can i do these stretches whilr being diagnosed with spd????
At 27 weeks pregnant today, my back was really hurting after chasing my toddler around. This was exactly what I needed. I feel so much better now! Thank you for all you do for us, Ashley!
@@glowbodypt Thank you so much! I will be doing that!!
Thank you for this video! I'm 17 weeks pregnant and finally feel good and motivated enough to start working out and stretching regularly 🥳
I really like how you explain clearly how to actually do the movements. I'll be trying your other videos 😊
@@glowbodypt Thank you so much!
I'll check out your plan, it sounds perfect!
33 weeks and belly cannot do these lol but it was fun doing what I could. Thank you
Awesome stretches!! But boy, did that showcase how terribly tight and out of shape I've gotten from not consistently exercising for the last 4 months. 🤦🏻♀️🤦🏻♀️🤦🏻♀️😳
Amber, I'm glad you are here for your mobility. You need this one too babe! ua-cam.com/video/b8_6bApD1ec/v-deo.html
@@glowbodypt thank you! 😘
Been doing gentle yoga for a couple years and now and most of these are my all time fav too! Planning on doing your post natal program and I'm hoping it'll do some magic for me! My self confidence has hit an all time low and I know my body won't be the same anymore but I want to get it back as much as possible! And for once in a safe and healthy way without over doing it.
I'm sure your yoga knowledge and experience far trumps mine, thank you so much for being here I am really glad this felt good for you during your healthy pregnancy right now.
Unreal. This felt so good! What was the background music? I’d love that for labor. Also, when is the best time to stretch because I want to do this stretching video every day. Loved it!
Ooo if you enjoyed this one, I have a feeling you'll love my hips and hamstring release too: ua-cam.com/video/ueZ3TG6wGsU/v-deo.html Time of day doesn't matter, just do what works for your life and fits into how you are feeling. : )
You’re the best! Thank you
On my second pregnancy. Will have two under two. I used to be a cheerleader. Miss being so flexible. I wanna challenge myself to get back there. Will be doing these twice a day until baby comes in August.
Great stretches :-)
I'm really glad you liked my stretching routine Steph. Congrats on your pregnancy and well done on taking such good care of yourself. Be sure to snag my free Prenatal Program here: www.glowbodypt.com/prenatalworkouts
@@glowbodypt Thank you so much! Will do!
Awesome !
You are! Thanks for being here Heather, congrats on your pregnancy.
I am here after searching for a good stretching program. 12 weeks along now and my neck through back and ribs get painful and sore throughout the day and night. Really look foreword to this as I’m not able to sleep with the back pain just so early on ..
Are these ok for slight SPD?
I'm 26 weeks pregnant and had this very challenging 🙈😃
Great job Inesa & congratulations on 26 weeks along. My workouts are challenging, but the WORK! Have you snagged my free Prenatal Training Schedule yet?? www.glowbodypt.com/prenatalworkouts
This is so Great! its the first time i watch one of your videos, so inspiring :). Im 13 weeks pregnant and it is the first for me. I didnt workout before actually i have ZERO fitness. So Can i start from now or its too late and will have no effect?
Can I do this in 1st trimester. As 1st Trimester is crucial.
Hi.. got latissimus dorsi strech yesterday in my left upper back.. I'm 8 months pregnant.. is it safe to do it?
How often do you workout? And how long for?
Pls form What month can one do this exercise?
Hi Ashley please Help me!! Do You have any information about an overactive pelvic floor during pregnancy?? Shouldnt I do any "Kegels" at all? I noticed such a bad pelvic floor pain I am afraid to do any Kind of Workout now but I want to stay active!! 20 weeks with my third now.
@@glowbodypt Hi Ashley I need to say thank You for your Tips! My pelvic pain is completely GONE with your Tips!!
Hi I was wondering if you have your postpartum 12 plan on DVD. Or do I only get it on my phone?
Everything is online! This way women can easily cast it to their tv or if you have a smart tv you can watch it on there because it's youtube Private Unlisted so you get access when you get my 12 Week Post Pregnancy Plan. : )
So would I get it to my TV ?
@@sarahkrueger8405 if you have the ability to have UA-cam on your TV then absolutely YES. In the plan you get to add my private unlisted playlists to your youtube watch later so you will have access to it on your TV as long as you're logged into your personal youtube account. : ) It's really easy and I give you the link to add it right in my plan.
Ladies if you have bad knees go slow on the squats, when going at her pace i always feel pain in my knees. This is a great warmup tho it gets everything moving.
Hi Ashley I have a question. When we did this nosey pigeon, it felt the same like when I reach for something high and Stretch. My mother and grandmother Always say pregnant women are not allowed to Stretch for something high above your Head. I cant believe this is true. Please Help me! Thank You.
This Stretching was what I needed after the Saturday Workout from 16 weeks. I am dying... I am so sore.
@@glowbodypt Thank You!! :*
Trying to do a childs pose at the end of the workout and my toddler is grabbing my bun pulling my head up and my dog, Rainier, is hitting my butt with his toy. Figured you would understand. Ha ha 😂
This was hard to do
Darnit, i was doing good until #8
I think this is too strong for a pregnant woman
Not at all I’m pregnant and it made me feel really good
@@Beautybyalisha ok, cool if you say so
Same here. 5 months now and loving this