5 Stretches to Ease Pregnancy Anxiety
Mar 24, 2025
Rita Singha
Pregnancy Health
Pregnancy can be stressful, but simple stretches can help. These five exercises relieve tension, improve circulation, and promote relaxation - perfect for managing physical and emotional changes. Here's a quick overview:
Neck & Shoulder Stretch: Eases tension in the neck and shoulders, common stress spots during pregnancy.
Cat-Cow Stretch: Relieves back pain, improves posture, and soothes stress.
Child’s Pose: Reduces lower back and pelvic discomfort while calming the mind.
Seated Forward Bend: Gently stretches hamstrings and back, promoting relaxation.
Reclining Bound Angle Pose: Opens the chest and hips, reducing anxiety and fostering deep relaxation.
Key Tips:
Avoid overstretching due to increased flexibility from relaxin.
Hold each stretch for 20-30 seconds and avoid bouncing.
Stay hydrated and wear comfortable clothing.
Consult your doctor before starting any new exercise routine.
These stretches, combined with deep breathing, can help you feel calmer and more comfortable throughout your pregnancy. Start with just 10-15 minutes a day for a healthier, more relaxed experience.
Pregnancy Anxiety Relief: Prenatal Yoga Poses to Ease Anxiety and Stress
1. Neck and Shoulder Stretch
Pregnancy often brings its fair share of physical and emotional stress, and your neck and shoulders tend to bear much of that tension. In fact, about 12.4% of pregnant women report neck pain as their bodies adjust to the many changes. Stress can amplify this discomfort, but here’s the upside: a straightforward neck and shoulder stretch can help ease the tension and provide a calming effect.
This stretch works by disrupting the fight-or-flight response that causes muscle tightness, helping your body relax and unwind.
How to do the neck and shoulder stretch:
Sit comfortably in a chair with back support.
Relax your shoulders and gently tilt your head toward one shoulder. Avoid raising your shoulder as you stretch.
Hold the position for 3–6 seconds. Then, slowly roll your chin toward your chest to deepen the stretch.
Repeat this movement 3–4 times on each side.
As your baby bump grows, your shifting center of gravity can lead to rounded shoulders. This stretch can help counteract that posture shift, keeping you more comfortable.
"Pregnancy stretches can support your posture by counteracting rounded shoulders and other postural changes that often naturally occur during pregnancy." - Dr. Bullis, PT, DPT, Hinge Health
It’s important to note that the hormone relaxin, which increases flexibility during pregnancy, also makes your joints more vulnerable. Avoid bouncing or jerky movements during stretches to prevent injury. Hold each position steadily, and if you feel any pain, stop immediately.
For the best results, make this stretch a daily habit. It’s especially helpful during stressful moments or after a long day when tension has built up in your shoulders.
"Aches and pains are common in pregnancy. Stretching can promote better blood flow throughout your body, supporting healing and easing discomfort." - Dr. Bullis, PT, DPT, Hinge Health
Research backs this up: studies show that even 9 weeks of regular yoga can significantly reduce neck pain, proving the long-term benefits of gentle stretching.
2. Cat-Cow Stretch
Back pain is a common challenge during pregnancy, but the Cat-Cow stretch can help ease discomfort while promoting a sense of calm. This gentle, flowing movement is great for relieving back tension, improving spinal flexibility, and creating a soothing rhythm to help reduce stress.
The Cat pose focuses on stretching the shoulders, neck, and spine, which can help release tension in the upper back. On the other hand, the Cow pose opens the chest and helps counteract slouching, encouraging better posture. Together, these poses make an excellent addition to any routine that includes gentle neck and shoulder exercises, extending relaxation throughout the back.
"The cat-cow stretch helps relieve back pain and promote spinal flexibility. When done during pregnancy, it encourages better posture and eases downward pressure that may cause lower back pain. The cow pose helps open the chest, counteracting the slouching posture of those who sit for long hours. The yoga cat pose stretches the shoulders, neck, and spine, releasing tension on the upper back." - Yoga Kawa
How to Perform the Cat-Cow Stretch Safely During Pregnancy
Start on all fours, making sure your wrists are aligned under your shoulders and your knees are directly beneath your hips.
Cat Pose: Exhale as you gently tuck your tailbone under, rounding your spine upward. Let the movement ripple from your lower back to your shoulders. Keep your neck neutral - don’t force your chin to tuck.
Cow Pose: Inhale as you tilt your pelvis, lifting your tailbone upward to create a gentle curve in your lower back. Let your chest open and allow your head to follow naturally without straining.
Adjustments for Comfort and Safety
Widen your knees as your belly grows to make room and maintain comfort.
Avoid over-arching your back in the Cow pose; aim for a strong, neutral spine to prevent strain.
If needed, place a folded blanket under your knees for extra cushioning.
For added flexibility, this stretch can also be done while seated on a chair or yoga block, especially in later stages of pregnancy.
Flow through this stretch for 5–10 slow, deliberate breaths, focusing on the gentle mobility it brings to your spine and pelvis. The rhythmic motion can even help encourage your baby to move into a more comfortable position, easing additional pressure on your back.
3. Child's Pose (Backward Stretch)
Child's Pose offers a peaceful moment of relaxation, benefiting both body and mind. This gentle stretch focuses on the hips, thighs, and lower back while helping to calm the nervous system, shifting it from a high-stress state to a more restful one.
For pregnant women, this pose can alleviate lower back and pelvic discomfort by reducing spinal pressure. As Harvard Health notes, "By reducing perceived stress and anxiety, yoga modulates the stress response systems. This, in turn, decreases physiological arousal - for example, reducing the heart rate, lowering blood pressure, reducing cortisol production and easing respiration."
Here’s how to safely ease into this soothing pose.
How to Practice Child's Pose Safely During Pregnancy
Start by kneeling on your mat, keeping your knees wide apart and your big toes touching. This wide-knee stance provides enough space for your growing belly. Stretch your arms forward along the mat, and gently lower your torso as you sit back toward your heels.
Tips for added comfort:
Place a pillow or folded blanket under your belly for support.
Use a bolster between your calves and thighs if needed.
Rest your forehead on a block, pillow, or folded towel if it doesn’t comfortably reach the mat.
Breathing and Relaxation Techniques
Once you’re in position, let your breathing flow naturally. If needed, deepen your breaths to enhance relaxation. You might also try silently repeating a calming phrase, such as: "Inhaling, I create space for my baby; exhaling, I relax."
To avoid stiffness in your neck and shoulders, gently turn your head to rest on one cheek, then switch sides for balance. This small adjustment ensures even relaxation throughout your upper body.
Child's Pose can also be a resting position between other stretches, giving your body a chance to fully relax and engage the parasympathetic nervous system. Stay in the pose for as long as it feels comfortable - usually 30 seconds to 2 minutes - while focusing on deep, steady breaths that release tension with each exhale.
4. Seated Forward Bend
This stretch is a gentle way to target areas often strained during pregnancy, such as your hamstrings, calves, and back. The Seated Forward Bend not only helps ease physical tension but also promotes relaxation and a sense of calm. It’s an opportunity to release some of the stress that can build up during pregnancy, offering both physical relief and mental tranquility.
Studies indicate that prenatal yoga, including poses like this one, can help lower anxiety by activating the body’s relaxation response. The forward-folding motion naturally encourages a quiet mind and introspection, shifting your focus away from stress toward a state of peace.
As yoga teacher Barbara Benagh wisely says:
"Paschimottanasana, for most of us, is achieved slowly and with great patience... Unless you're already extremely flexible, my advice is to begin this pose with little thought of bending all the way to your legs."
This advice is especially relevant during pregnancy, as your body is constantly changing, and your flexibility may vary day by day.
How to Practice Seated Forward Bend Safely During Pregnancy
Begin by sitting on your mat with your legs extended straight out in front of you. If you feel any discomfort in your lower back, sit on the edge of a folded blanket or cushion to slightly elevate your hips.
As you inhale, lengthen your spine. On the exhale, gently hinge forward from your hips, reaching your chest toward your toes. Avoid rounding your back.
Key adjustments for pregnancy include:
Widening your legs to make room for your belly
Using a strap if your hands don’t comfortably reach your feet
Placing a rolled blanket under your knees for added support
Resting your head in your hands instead of letting it hang down
Finding Your Comfortable Range
Move forward only as far as feels good for your body. Even a slight stretch is beneficial, so don’t worry about how far you go. If your back begins to round, pause, sit up slightly, and refocus on lengthening your spine before continuing.
Hold the stretch for 20 to 30 seconds, breathing deeply and evenly. You can repeat the pose 2 to 3 times, but always listen to your body. Flexibility takes time, and it’s important not to push beyond your comfort zone or ignore any pain or pressure in your belly.
The goal isn’t to reach your toes - it’s to lengthen your spine and stretch your hamstrings gently while cultivating a sense of calm. Both you and your baby will benefit from this mindful approach. Ready to continue? Up next are some tips to make your stretching routine both safe and effective.
5. Reclining Bound Angle Pose
The Reclining Bound Angle Pose, or Supta Baddha Konasana in Sanskrit, is a deeply soothing stretch that can help ease pregnancy-related anxiety. This restorative pose works wonders by calming your nervous system and fostering a profound sense of relaxation throughout your body. When pregnancy feels overwhelming, this gentle pose can serve as a much-needed retreat.
As Yoga Expert Dr. Hansaji Yogendra explains:
"Supta baddha konasana induces deep relaxation by calming your nervous system and reducing anxiety. The gentle opening of the chest and abdomen promotes a sense of serenity as well."
What makes this pose so effective is its ability to open multiple areas at once - your chest, abdomen, groins, and legs. This full-body release helps tension melt away. The gentle chest opening promotes feelings of calm and openness, while the hip release alleviates physical stress that often builds up during pregnancy.
Adjusting for Pregnancy Comfort
During pregnancy, especially after the first trimester, lying flat on your back isn’t recommended. Instead, you’ll want to create a comfortable, inclined position using props. Here’s what you’ll need: two yoga blocks and a bolster - or firm pillows if yoga props aren’t available. Once you have your setup, follow these steps to create a supportive version of the pose:
Place a tall block at the top of your mat and a medium block about 12 inches away. Lay your bolster or stacked pillows across the blocks to form a gentle incline.
Sit with your knees bent and the soles of your feet touching, letting your knees naturally fall outward. If your knees don’t reach the floor comfortably, use folded blankets or small pillows under each knee for support. This prevents strain and allows your hips to fully relax.
Settling Into the Pose
Once you’re seated, it’s time to recline. Lean back onto your elbows, then lower yourself onto the bolster so your spine is supported from your lower back to your head. Place your arms at your sides with palms facing up, or rest your hands gently on your belly to connect with your baby.
Close your eyes and focus on your natural breath. Stay in this pose for 5 to 10 minutes, giving your body and mind the time they need to unwind. This extended rest helps shift your nervous system from stress to relaxation.
The beauty of this pose lies in its simplicity. There’s no need to push yourself or aim for a deeper stretch. Instead, it’s about letting go - allowing your body to relax and restore. This makes it an ideal practice to wind down in the evening, naturally preparing you for restful sleep.
If you feel any discomfort, adjust by adding more pillows or blankets. Comfort is essential for releasing tension and easing anxiety.
Safe Stretching Tips During Pregnancy
Protecting yourself and your baby is key when incorporating stretching into your routine during pregnancy. Follow these guidelines to ensure your stretches are safe and beneficial. Keep in mind that the hormone relaxin, which increases during pregnancy, can make your joints more prone to overstretching and injury. Dr. Christy Evans, M.D., a board-certified OBGYN at Almond, highlights the importance of moderation:
"Pregnancy is not the time to try to increase flexibility. Gentle, controlled stretching is typically recommended over more intense or strenuous stretching exercises."
Start with a warm-up to prepare your muscles and joints. A short walk or gentle knee raises can help reduce the risk of strains or pulls, allowing you to stretch safely and comfortably.
When stretching, hold each position for 20–30 seconds and avoid bouncing. Ease into each stretch gradually, focusing on deep, steady breaths to help your body relax.
Your body will guide you - pay attention to its signals. Dr. Christine Greves, M.D., a board-certified OBGYN at Orlando Health Winnie Palmer Hospital, underscores this:
"If you have any pain, you need to stop."
Stay within your comfort zone, and avoid pushing yourself to the point of discomfort or tightness. Even if you feel more flexible than before pregnancy, resist the temptation to stretch deeper. This added flexibility is due to relaxin, and overdoing it can lead to muscle weakness or injury.
Hydration is essential before, during, and after stretching. Staying hydrated helps maintain circulation and prevents overheating. Wear supportive, comfortable clothing, including a well-fitted sports bra, to ensure you feel at ease throughout your routine.
Avoid lying flat on your back for long periods, especially after the first trimester. This position can reduce blood flow to your baby and may cause dizziness or nausea. For stretches like the Reclining Bound Angle Pose, use props to create a slight incline and keep your body supported.
Incorporate deep, rhythmic breathing into your stretching routine. This not only helps activate your relaxation response but also increases oxygen flow to your baby. Plus, practicing controlled breathing now can prepare you for managing labor contractions later.
Before starting any new stretching exercises, consult your doctor or a prenatal physical therapist. They can offer tailored advice based on your pregnancy stage and individual needs, ensuring your routine is both safe and effective.
Let these tips guide you as you build a safe and calming stretching practice. For more expert prenatal advice, check out Rita's Pregnancy 101 for additional support.
Support from Rita's Pregnancy 101
Rita's Pregnancy 101 provides expert-led prenatal yoga and stretching sessions designed to ease pregnancy-related anxiety. With a personalized approach tailored to each trimester, the program creates a supportive and nurturing experience for expectant mothers.
The platform features six certified instructors who adapt gentle stretches and guided meditations to suit the needs of each trimester. These sessions complement the stretches mentioned earlier, blending yoga poses with meditation to relieve physical tension while addressing stress.
Founded in 2009 by Rita Singha, the program has earned a stellar reputation, boasting a 4.8-star rating and thousands of happy participants.
"Every expectant mother deserves access to scientifically-driven, research-based prenatal care", says Rita Singha, the founder of Rita's Pregnancy 101.
Rita's Pregnancy 101 stands out for its affordability and accessibility. Prenatal classes start at just $30 per month and include guided exercises, yoga, and meditation. What truly sets it apart is the individualized guidance, ensuring that every stretch and movement aligns with your trimester and personal needs. The platform also offers Garbh Sanskar sessions, which incorporate traditional practices to support your baby's development while promoting relaxation for the mother.
Participants consistently highlight the program's effectiveness in combining stretching and meditation to ease pregnancy anxiety. Priya Mehta, a program participant, shares her experience:
"Joining was the best decision I made. The yoga and meditation sessions were a game changer for my pregnancy."
To help you get started, the platform offers a free introductory session. This gives you the chance to try the prenatal program, meet the certified instructors, and see how their approach to stretching and relaxation can fit into your pregnancy wellness routine before committing.
Rita Singha brings international expertise to the program, having completed an extensive pre and postnatal pregnancy course in Australia. Her vision goes beyond exercise, aiming to create a comprehensive wellness experience:
"Our app is a movement towards accessible, expert-led prenatal wellness."
With ongoing online guidance, you'll never feel alone in your stretching journey. Whether you need help adjusting a pose or advice on breathing techniques, the expert team is always available to provide personalized support throughout your pregnancy.
Conclusion
These five gentle stretches are a helpful way to manage pregnancy-related anxiety. With studies indicating that 15 to 25% of women worldwide experience heightened anxiety during pregnancy, finding effective ways to manage stress is more crucial than ever. These simple movements not only help ease physical tension but also activate your body’s natural relaxation response.
You can practice these stretches whenever you need a moment of calm. Whether it’s starting your day with a soothing cat-cow stretch or ending it with the reclining bound angle pose, these exercises offer both physical comfort and mental clarity.
Your health has a direct impact on your baby’s development. As behavioral health expert Katie Sardone, PhD, puts it:
"Your well-being is the baby's well-being."
Incorporating gentle movement, mindful breathing, and focused attention into your daily routine can lower cortisol levels and boost the release of hormones like serotonin and dopamine. This balance benefits both you and your baby, supporting healthy development and enhancing your overall pregnancy experience. For additional support, expert resources are available to guide you.
For instance, Rita's Pregnancy 101 is a trusted resource that provides personalized prenatal support through expert-led sessions. These sessions pair perfectly with the stretches to nurture your mind and body throughout your pregnancy journey.
Taking just 10-15 minutes a day for these stretches isn’t just about self-care - it’s a step toward a calmer, more comfortable pregnancy. Start with one or two stretches that resonate with you and gradually build a routine that suits your energy and lifestyle. Begin today and create a more peaceful pregnancy experience.
FAQs
How can I make sure these stretches are safe for me and my baby during pregnancy?
To keep these stretches safe during pregnancy, take it slow, avoid pushing your limits, and pay attention to how your body feels. If your pregnancy is high-risk or you’re dealing with any complications, make sure to check with your healthcare provider before starting a new routine.
Experts suggest sticking to gentle, controlled movements and steering clear of deep backbends or overstretching muscles like your hamstrings and abdomen to avoid potential injuries. It’s also wise to consult your doctor or a prenatal instructor to ensure the stretches are suitable for your specific situation. Staying cautious not only helps you relax and ease anxiety but also supports your and your baby’s well-being.
How can I safely adjust these stretches as my pregnancy progresses?
As your pregnancy progresses, adjusting your stretching routine becomes essential for both safety and comfort. Prioritize gentle, low-impact stretches that accommodate your growing belly and the natural changes happening in your joints. After the first trimester, avoid lying flat on your back, and be cautious not to push your stretches too far - pregnancy hormones can make your joints more flexible than usual.
Seated or supported stretches are a great option to minimize strain. Most importantly, pay attention to how your body feels - if a stretch feels uncomfortable, stop right away. For tailored advice, consider consulting your healthcare provider or a prenatal exercise specialist to ensure your stretching routine stays safe and beneficial throughout your pregnancy.
How can these stretches help ease anxiety during pregnancy?
Gentle stretching exercises can help ease muscle tension and promote relaxation, offering relief from physical discomfort while also reducing mental stress. On top of that, stretching may increase serotonin levels, which play a role in stabilizing mood and lowering stress - making it a helpful tool for managing anxiety.
By enhancing physical comfort and fostering a sense of calm, these stretches provide a well-rounded approach to supporting both your body and mind throughout pregnancy.