Exercises

Pelvic tilts

Eases tension in the lower back

Cat pose

Gentle mobility for the whole spine

Side-lying leg lift

Strengthens the hips, unloads the back

Wall half-squat

Legs and pelvis, with support

Seated butterfly

Opens the hips, a calm stretch

Heel raises

Circulation in the legs, lighter evenings

Shoulder rolls

For the neck and shoulders after long sitting

Hip circles on a birth ball

Relaxes the pelvis and lower back

Pelvic floor

Calm work with the pelvic floor

Side plank from the knee

Gentle work for the side of the body

Bird dog

Teaches the body to stay steady

Wall push-ups

Gentle work for the arms and chest

Supported squat

Opens the hips, prepares for birth

Child's pose with wide knees

Unloads the lower back, helps you relax

Kneeling hip stretch

Eases the pulling feeling at the front of the thigh

Standing side bend

Frees the ribs once your belly has grown

Ankle circles

Helps with heaviness and swelling in the legs

Wrist and hand mobility

For numbness and tingling in the fingers

Gentle neck stretch

Releases tension in the neck and shoulders

Diaphragmatic breathing

Calms you and unloads the pelvic floor