Pregnancy Pelvic Opener
Gentle stretch to ease tension & improve flexibility during pregnancy. Find relief and open your hips with this simple exercise.
Muscle Groups
Primary
Secondary
Instructions
Begin by kneeling on a soft surface with both knees on the ground.
Extend your right leg out to the side, keeping the leg straight and your foot flat on the ground.
Ensure your left knee remains directly under your hip for stability.
Place your hands down on the ground in front of you for additional support.
Slowly push your hips backward while keeping your spine neutrally aligned.
You should feel a stretch on the inside of your extended right thigh (the adductors) as well as potentially through your hamstrings and gluteal muscles.
Hold the stretch for 15-30 seconds or as comfortable, breathing deeply and maintaining the stretch without bouncing.
Slowly return to the original kneeling position and repeat the stretch with the left leg extended.
Remember to go into the stretch slowly and gently to avoid any sudden movements that might cause injury. Stretching should produce a feeling of mild tension but not pain. If you experience any pain, stop the exercise and consult a professional.
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