6 Hip Opening Stretches To Do During Pregnancy
6 Hip Opening Stretches During Pregnancy | Baby Chick

By Nina Spears

The Baby Chick® & CEO of Baby Chick®

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Nina Spears is the Co-Founder & CEO of Baby Chick, an online go-to resource for all things motherhood and the Founder & CEO of Bassett Baby Planning, the premier doula agency and resource center in Houston, TX for expecting and new mothers. Read More

Stretching and exercise is so important during pregnancy. Why, you ask? Well, now that you’re carrying around extra weight and fluids, it can make you feel sore, tired and downright uncomfortable. Stretching during your pregnancy helps relieve your aching joints, reduce muscle tension, relieve lower back pain, increase flexibility, help you relax, and, BEST of all, better prepare you for childbirth. All of these stretches are things that you can benefit from when you’re preparing to give birth. What pregnant mama doesn’t want that?

It’s time to prepare your body for labor by incorporating specific hip stretches into your prenatal workout routine. Remember that the hormones released into your body during pregnancy loosen ligaments in your joints naturally. This is intended to aid childbirth, but it also leaves you more prone to injuries. Get your doctor’s approval before beginning any new exercise regimen during pregnancy. If you experience any discomfort in your hips, stop exercising. Do not stretch a sore muscle. If there’s any pain, talk to your doctor.

(Note: Obviously, I’m not expecting, but I wanted to take some photos to show you these stretches so you can perform them safely.)

Butterfly / Tailor Pose

buttefly stretch

butterfly stretch

buttefly stretch

butterfly stretch

This is a fantastic stretch for the inner thighs, hips, and groin. This pose not only helps widens your hips, it also helps ease aches in your lower back.

  1. While sitting on the ground, bring the soles of your shoes together, allowing your knees to point out to each side.
  2. Grasping your feet or ankles, draw both heels in as close to your body as is comfortable.
  3. Lean forward slightly and hold that position. Focus on taking big deep belly breaths.
  4. For an even deeper stretch, press your thighs down with your hands or elbows to bring your knees closer to the ground. Hold that pose and focus on the stretch and your breath.

Squats / Garland Pose


Squats help strengthen your thighs and open up your pelvis in preparation for childbirth. Ina May said, “squat 300 times a day, you’re going to give birth quickly.” If I were pregnant, that’s motivation enough for me! I don’t know about 300 though… lol!

300 squats

  1. Stand with feet facing forward or slightly outward, shoulder-width or slightly wider than hip-distance, apart.
  2. Slowly and fluidly bend your knees and lower your body, extending the arms out in front for balance if helpful.
  3. Balance your weight on the balls of your heels and pause.
  4. Breathe and slowly rise back up and then repeat the action.

Hip Flexor Stretch

hip flexor stretch

hip flexor stretch

resting pigeon

The hip flexors are the muscles at the top of your thighs that allow you to lift your knees and bend at the waist.

  1. Kneel on your right knee and put your left foot in front of you so your leg forms a right angle.
  2. Put your left hand on your left thigh for balance and put your right hand on your right hip or also on your left thigh.
  3. Keeping your back straight, lean forward and shift your body weight to the forward leg. You will feel the stretch in the right thigh.
  4. Hold for 30 seconds, then switch legs and repeat.


pigeon pose

With this pose, you can use a yoga strap or yoga brick to help you ease into this hip stretch until your flexibility increases.

  1. Sit on your mat with one leg extended behind you.
  2. Bend your front leg to 90 degrees and, if sitting on a mat, walk your foot to the inside edge of your mat.
  3. Inhale as you lay your knee down flat (at the opposite edge of the mat).
  4. Hold for a few minutes and repeat on the other side.

 Figure 4

figure 4 stretch

figure 4 stretch

This stretch is an excellent way to release the hips and tight glutes! You’ll be amazed by how much easier you’re able to move — and deeper you can squat!

  1. Start lying on your back with knees bent, feet flat on the floor.
  2. Lift right leg and cross right ankle over the knee.
  3. Reach hands around left leg to meet under thigh (as shown).
  4. Draw the left thigh towards you while keeping your torso pressed against floor.
  5. Use your right elbow to gently press right knee away from you as you draw thigh in closer.
  6. Hold for 3-5 breaths, deepening the stretch with every exhale, then switch sides.

Seated Straddle


  1. Extend both legs out wide with your feet flexed.
  2. Press your pelvis and hamstrings into the floor to help straighten your spine.
  3. Stay in this position if this is enough of a stretch for the backs of your legs, or walk your hands out in front of you.

Remember, stretching during pregnancy helps protect your freedom of movement and prevent muscle injury. It’s important to keep your muscles and joints strong and flexible for an easier labor.


If you don’t stretch during your pregnancy:

  • You could reduce your joint range of motion.
  • You could make your muscles become short and tight, so that they function less efficiently.
  • It can lead to spinal misalignment, which can cause mild to severe back pain and can cause specific muscle groups to tighten. Over time, spinal misalignment can distort the shapes of major muscle groups.
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Other benefits of stretching during pregnancy are:

  • It helps bring oxygenated blood into your muscles, to give you more energy and help flush out toxins and lactic acid, so you’ll experience less muscle soreness.
  • If done properly with deep breathing, stretching also helps bring more oxygen to your baby to help him/her grow.
  • It helps keep you loose, calm and relaxed.
  • It keeps you flexible.
  • Stretching before and after exercise prevents injury and sore muscles
  • It helps to relieve physical and mental tension.
  • It helps to lengthen your muscles to permanently enhance your flexibility.
  • Stretching regularly helps to lubricate your joints so that they move smoothly and without pain.
  • Stretching regularly gives you a greater freedom of movement.
  • It helps counterbalance the biochemical effects that pregnancy can have on your body.
  • It can also help you cope with the psychological and emotional stress of pregnancy.
  • It not only helps you prepare for the birth of your child, but can help you get into the habit of taking time out for yourself to rest and rejuvenate before the demands of parenting become overwhelming, so that once your baby arrives you’ll remember that you need to take care of yourself in order to be able to take care of him.

The list goes on and on! So stretch those hips and pelvis, ladies! You won’t regret it.


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10 thoughts on “6 Hip Opening Stretches To Do During Pregnancy

  1. Love this and will be doing them everyday!! Thanks!!! Love love the blog, great for a preggo like me that can’t sleep!! Xo

    1. Glad that you’re enjoying the blog, Becca! Let us know if you want us to cover any other topics! 🙂 xo

  2. This seems very helpful for a first time mom like me! This pregnancy has been hard on me & I feel like I need all the advice I can get so I can prepare for labor… Def gonna try to do these every day from here on out! 🙂

    1. Absolutely! Thanks so much, Hayley 🙂 I hope you can tell the difference after doing these stretches for a week or more.
      I’ve tried to write about tons of different topics that can help an expectant mama better prepare for her pregnancy, birth and after baby. Let me know if there are any other topics that you are interested in reading about. Would love to add them to my list!

  3. Thank you for this! I understand that these stretches can relieve discomfort and help gain fitness during pregnancy, but I’m having trouble finding anything on whether or not tight hip flexors can actually cause problems during delivery. I’m a runner with narrow hips and my hip flexors have always felt like cement – when I sit crosslegged my knees are eight inches off the ground! I’ve always assumed that birth would be hard for me because of this, and I feel a lot of anxiety about it. Do you know of any evidence that this is true, or am I worried unnecessarily?

    1. Hi, Karlyn! I totally understand your anxiety. Though I do not know of any evidence regarding tight hip flexors during childbirth, I do know that during pregnancy and labor that there is a lot of Relaxin in your body which allows your bones and ligaments to stretch, open and become a lot more flexible. I have personally worked with several marathon runners during their births and they were able to give birth to their babies vaginally. What I would recommend is to keep working on your stretches and squats during your pregnancy, but try not to hyperextend when stretching. This can cause injury so take it slow. I hope this helps!

  4. I love it,the way u shared the information and every single detail… I really loved it…thanks for this beautiful blog….This is going to help me lot…

    1. Absolutely! It’s my pleasure. 🙂

  5. Is this supposed to be done once a day, a week,…?? I am having a hard time trying to workout, even walking is painful after a little while due to pelvic pain and all the weight I have gain already (almost 30 lbs and I am only on the 25th week…)
    All help I can get to get ride of the pain and discomfort is appreciated 🙂
    Thank you for your all the info you share, as a first mom this is extremely helpful

    1. If you’re experiencing a lot of hip and pelvic pain I would recommend doing these stretches once a day. I also highly recommend that you meet with a chiropractor that specializes in working with pregnant women. My chiropractor was EVERYTHING during my pregnancy. With good stretching and some chiropractic care and a massage thrown in every once in a while, you should feel a lot better. Hang in there, Angie! You’re getting close! 🙂

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