Moving Through Winter
Pregnancy-Specific Exercises to Relieve Pain and Prepare for Birth
Living in Montana, especially during these harsh winter months, can make staying active during pregnancy feel like a major challenge. The negative temperatures can keep you from enjoying long walks outside, but don’t worry—there are still ways we can get our movement in! In this post, we’ll dive into practical, pregnancy-specific tips to help you stay moving while optimizing your baby’s position and preparing your body for birth. From indoor exercises to safe stretches, we’ll answer key questions like:
What movements can help with pelvic alignment to assist baby in engaging well?
Are there postures that could make baby’s descent smoother?
How can I safely incorporate strength training or resistance exercises during pregnancy to help with labor preparation?
What are some simple, indoor stretching or mobility exercises to help relieve common pregnancy discomforts (like back pain) without overexerting yourself?
Let’s explore ways to stay active and comfortable while growing that little one.
How Releasing Tension in the Lats and Hip Flexors Helps with Pelvic Alignment During Pregnancy (and some common pregnancy discomforts)
During pregnancy, it’s common for the body to adopt a posture that creates an anterior pelvic tilt—where the front of your pelvis tips forward and the back of your pelvis tilts up. This arch in the back makes sense as your belly continue to grow while baby develops! This posture isn’t necessarily problematic, but if not addressed, it can make it more difficult for your baby to engage properly in the pelvis and may lead to discomfort in your lower back or hips.
Now, you might be wondering how stretching muscles like your lats (the large muscles in your back) and hip flexors (muscles that connect the front of your hip to your spine) helps with this. Even though these muscles don’t directly control your pelvic floor muscles, they’re connected through fascia (a web-like connective tissue). When these muscles are tight, they can pull your pelvis into that anterior tilt.
By stretching and releasing tension in the lats and hip flexors, you create more space at the top of your pelvis, which allows it to shift into a more neutral or even posterior tilt. This helps optimize the alignment of your pelvic bones and creates more space front to back. Helping create a better space for baby to move into a more ideal position for birth.
Additionally, when these muscles are stretched and strengthened, you’re encouraging internal rotation in your hips, which can help mobilize the outlet of the pelvis. This is particularly helpful during the pushing phase of labor, as it prepares the pelvis for a smoother, more open passage for baby. So, when we focus on releasing and strengthening these key muscle groups, we’re not only improving pelvic alignment, but also helping baby get into a more favorable position and preparing our bodies for a more efficient labor and delivery!
Now some of you might have skimmed through this explanation and want to dive straight into the practical movements, so here are some ideas to get you started:
Stretching Movements:
Hip Flexor Stretch with Lunge:
Start by stepping one foot forward into a lunge position, keeping your back knee on the ground. Gently push your hips forward to feel a stretch in the front of your hip and thigh. As you hold this stretch focus on deep breaths, imagine your rib cage expanding. Hold this stretch for 5 deep belly breaths, switch to other leg, repeat. This opens up the hips and helps release tension in the hip flexors.
Lat Stretch on Birth Ball:
Kneel on the floor with your arms extended forward on a stability ball. Let your chest gently fall toward the floor while keeping your arms outstretched. This helps release tension in the lats and upper back. Repeat hold for the same amount of breaths in the first stretch.
Cat/Cow Focusing on Pelvic Tilt:
On your hands and knees, alternate between arching your back (like a cat) and dropping your belly toward the floor (like a cow). This movement helps release tension in both your lower back and your pelvic area, while also encouraging good pelvic positioning. While you are in the “cow position” make sure you are tucking your pelvis (rounding back) to get that good pelvic tilt.
Strengthening Movements:
Row With Resistance Band (Lat Strengthening)
Secure the band at chest height (e.g., door handle or foot while sitting).
Grab both handles or ends of the band, with palms facing each other.
Step back until there's tension in the band, then, with a straight back, pull the handles toward you, leading with your elbows and squeezing your shoulder blades together.
Slowly release back to the starting position.
Aim for 10–12 reps.
Focus on keeping your chest open and avoiding rounding your back as you pull the band.
Squat with Resistance Band (Hip Flexor Strengthening)
Place a resistance band loop just above your knees. It should provide moderate resistance.
Stand with feet shoulder-width apart, toes slightly outward.
Press your knees outward against the band and lower your body as if sitting back into a chair. Keep knees in line with toes, not collapsing inward. Lower until thighs are parallel to the floor, or as deep as comfortable.
Push through your heels, engaging glutes, and rise back to standing, continuing to press knees outward against the band.
Perform 10–15 reps with slow, controlled movements, maintaining tension on the band throughout.
Modified Plank (Lats, Core, and Hip Flexors)
Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend one leg straight behind you, keeping your hips level, and engage your core.
Reach the opposite arm forward, stretching the body out in opposite directions.
Hold for 20–30 seconds, then switch sides.
Repeat for 2–3 sets.
Avoid letting your hips sag. Keep your core engaged and focus on maintaining a straight line from your head to your toes.
Are you concerned about safely incorporating strength training?
Strength training can be a great way to prepare your body for labor, and it’s important to approach it thoughtfully, especially if you’re new to it. A good rule of thumb when it comes to strength training during pregnancy is: if you weren’t doing it before pregnancy, now is not the time to start. For example, jumping into barbell work for the first time—you want to avoid introducing complex, unfamiliar movements when your body is already undergoing significant changes.
For those new to strength training, a resistance band is a fantastic place to begin. Bands offer a gentle way to challenge your muscles without the risk of injury, and they’re ideal for targeting key muscle groups that are important for labor—like the muscle groups we previously discussed along with glutes, thighs, and core. Working with bands allows you to build strength gradually while keeping your movements controlled and safe. Simple exercises like band squats, leg presses, and lateral band walks can help engage and strengthen the muscles that support your pelvic floor and help you feel more prepared for childbirth. Plus, resistance band exercises are low-impact and easily modifiable as your pregnancy progresses.
If you were already incorporating weight training into your routine before pregnancy, you might have concerns about how much you’re capable of as your belly grows. The good news is that, for most women, it’s okay to continue with your strength training routine, as long as you listen to your body. You can keep doing the exercises you love—just be mindful of your form, and make adjustments as needed. Focus on exercises that promote good posture and core stability, such as squats, lunges, and modified deadlifts. Always prioritize controlled movements over lifting heavy weights, and avoid exercises that could increase your risk of falls or injury (like high-impact movements).
No matter where you’re starting from, the key is listening to your body. Pregnancy is a time when you should be especially in tune with your physical sensations. If you feel fatigued, dizzy, or uncomfortable, take a step back and modify your workout accordingly. Remember that your body is constantly changing, and it’s important to adapt to those changes in a way that supports your health and your baby’s.
For those seeking more structured guidance or additional support, there are great resources both locally and online that focus specifically on perinatal fitness. Locally, we recommend checking out Kirsten with Move on Mama and Maggie at Whole Healthy Mama, they offer specialized classes and one-on-one sessions that cater to perinatal fitness. These are great places to connect with instructors who understand your specific needs and can offer personalized modifications.
Online, there are excellent virtual programs tailored to pregnant women, such as Mamaste Fit and Nourish Move Love. These programs provide safe and effective workouts designed to strengthen the body and prepare it for labor. Whether you prefer to work out at home or in a class setting, there’s something for every schedule and preference. In pregnancy, intuition is a powerful tool. The sooner you start listening to your body’s signals, the more you’ll be able to trust it during labor and beyond. Learn to tune in now, and it will serve you well as you move toward childbirth.
Have more questions on how we can support you through your pregnancy?
At Ezer Birth, we combine our shared passion for holistic birth to offer personalized coaching that supports you through every step of your pregnancy journey. With a focus on movement tailored to your unique gestational stage and lifestyle, we guide you through exercises that help prepare your body for labor and ensure you feel strong and confident. But we don’t stop at movement. With Heather's expertise as a perinatal nutritionist, we also emphasize nourishing your body with the right foods to support both your health and the health of your growing baby.
Are you looking for a confident and compassionate support system throughout your pregnancy? Someone to answer your questions, offer gentle guidance, and even ask questions you might not have thought of yet? If this resonates with you, we’d love to chat more about what it would look like to add Ezer Birth to your birth team. Let’s connect and explore how we can help you navigate your pregnancy with confidence, strength, and nourishment.