Hold each stretch for 15 to 30 seconds.Stretch your hands toward your right foot, then sit up.Stretch your hands straight forward, then sit up.Stretch your hands toward your left foot, then sit up.Sit on the floor with back straight, legs about 12 inches apart, with your feet relaxed outward.This exercise stretches the back, hamstrings and arms. Switch your hands, then twist to your left.Place your right hand at your side for support.Reach your left hand toward your left foot.This exercise stretches your back, spine, and upper body (upper torso) muscles. If you’re looking for additional pregnancy-friendly movements and stretches, try one or all of these: If you were not physically active prior to pregnancy, a brisk 30-minute walk four to six days a week is a great place to start, but please speak with your provider before beginning or changing your exercise routine. If exercise was part of your routine before getting pregnant, you could likely continue a similar regimen with slight modifications to movements and/or intensity, especially as your due date approaches. For a healthy pregnancy, mothers-to-be must get at least 150 minutes (30 minutes a day, five days a week) of exercise weekly. Physical activity reduces your risk of pregnancy complications and cesarean birth, eases constipation, hemorrhoids, back pain, swelling and prepares your body for labor and delivery. Make time for movementĮxercise in moderation is necessary and helpful during pregnancy. All of these may make you feel exhausted and uncomfortable, but ensuring you get enough sleep during the final stretch of your pregnancy will help you feel rested and refreshed. You may also suffer from having less quality sleep throughout the night. As you near delivery day, your body must deal with the physical demands of carrying a larger baby. Rest and relaxationįatigue is common during pregnancy, especially in the third trimester. They offer a space to openly discuss and ask questions while gaining support from experienced medical providers and mothers like you. Birth classes are also a great way to meet other women on their pregnancy journey. There are even classes geared specifically toward different members of your family, including dads, siblings, grandparents and even your pets! No matter the subject or focus of the class, each one is designed to provide you with the necessary tools and knowledge for bringing your baby home. When it comes to birth classes, there are various options, including programs focused on childbirth, breastfeeding and more. Taking a birth class can help alleviate a lot of the stress and anxiety accompanying the thought of labor and delivery. Preparation is vital to having a positive birthing experience.

In this post, we’ll touch on a few things moms-to-be can do to stay healthy and comfortable during their pregnancy while also preparing for delivery. Bringing new life into the world is an exciting and joyous journey, but it’s not an easy task and often takes a toll on the body.

Pregnant deliveries