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Best Hip and Back Stretches for Pregnancy



These specific hip and back stretches will train your body for labor while helping you relieve pain, tension, and lower back discomfort during pregnancy. 1st trimester, 2nd trimester, and 3rd trimester safe. These stretches are good for sciatica during pregnancy to reduce pain.

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Best Hip and Back Stretches for Pregnancy | TRAINING FOR LABOR
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Sarah Chadd
Sarah Chadd
5 months ago

I love your vulnerability! Thank you for being real with us and not trying to hide it. I'm sorry you received hurtful comments!!

Amelia Marshall
Amelia Marshall
5 months ago

Hi! I'm pregnant with my third right now. Quiet is never an option in my house lol! Don't worry about your kids! It's a sign of healthy, emotionally safe kids to have them playing and being noisy in their own home! Who is pregnant but complaining about kid noise?!? Lol prob first time moms! Bless them, they'll learn soon enough 😆. I respect a mom who allows kids to be kids (especially in the kids' own home! That's their safe place!) and who models healthy self care to them. And doing it alone only make me respect you more! Thanks for your videos and don't listen to people who would put unfair stress on you- and worse, your kids!

Ali M
Ali M
5 months ago

Wow an add every 2 minutes in a yoga video.

Keeping up with The Ladsons
Keeping up with The Ladsons
4 months ago

Thank you so much for your videos you do not need to apologize to the world for doing your job as a mother ! Your kids are blessing and them running around on your videos is so humbling because it lets mothers like me feel normal about how our boys/girls may shift our lives differently. Thank you to your family and husband for his service we a family of veterans with one 2 year old and one on the way and your prenatal plan is awesome and has kept me motivated this entire pregnancy
Keep up the good work! <3

Robin Jolin
Robin Jolin
4 months ago

Thank you! I love you video.

HappyCamper
HappyCamper
4 months ago

I loved this video! I am doing your prenatal plan for the first time and it is fantastic!

Ashley Joye Howard
Ashley Joye Howard
4 months ago

Some people need a stern talking too, complaining and calling you hurtful names when you are doing us such a beautiful service. I love watching how your kids see you being active and balancing life. What a role model!

Ms. Juliet Nadeau Lu
Ms. Juliet Nadeau Lu
4 months ago

Thank god a prenatal stretching routine with straightforward practical advice and no flowery superfluous chatter idealizing motherhood. Somehow the tone was just what I’ve been looking for.

MGNGRAND
MGNGRAND
4 months ago

Thank you!

Diamond_ Simplyy
Diamond_ Simplyy
4 months ago

This is not realistic for 3rd trimester, but great video

Jeannie Barquero
Jeannie Barquero
4 months ago

I’m 32 weeks pregnant and been feeling kind of tight in back and hip area. I’ve tried this for two days now and when 👏🏻 I 👏🏻tell 👏🏻 you 👏🏻 I feel so good!!! Thank you so much for your vid! I think it even helps me sleep better honestly

TheAhickok
TheAhickok
4 months ago

Not even half way along with twins while chasing a toddler and this is SAVING MY SANITY! Back pain hit hard and early with the double weight and this stretch routine is the ONLY thing that makes a difference for longer than 15 minutes. I'm now doing it every other day and it's magic.

Diana Perna
Diana Perna
3 months ago

I still enjoyed your other video with your boys and my 2 year old was quite amused watching them too so they kept him distracted! Dont worry about it!!

Katie M
Katie M
3 months ago

I have tried SO MANY yoga videos, pre and during pregnancy, to stretch my hips. This is the first one I plan to save and come back to again and again. My hips have been killing me, especially at night, and almost every single one of the stretches hit exactly what’s been aching. Thank you so much for this video.

HappyCamper
HappyCamper
3 months ago

This is such a wonderful stretch routine!

priyanka kulkarni
priyanka kulkarni
3 months ago

some movements were complex/uncomfortable and I am 18w. overall a good stretch for hips

Jessica Baldwin
Jessica Baldwin
3 months ago

Just stumbled upon this video while looking for some prenatal stretching and this helped loosen up my back and hips so much! Thank you for this great video!! Love your instructions and all the helpful tips and info! Going to download your prenatal training schedule for sure 🙂

MARIAH OWEN
MARIAH OWEN
3 months ago

My hips have been so sore and this video really hit the spot!! Thank you! Thank you!

Elaine Ferrier
Elaine Ferrier
3 months ago

Great video! Using the term "Indian style" is problematic though. Best to not use it.

Cassidy Case
Cassidy Case
3 months ago

I am currently 20 weeks and love doing your videos! Side comment: You look so much like my sister-in-law who is also a personal trainer and her name is Ashley. So funny!

Christina Campbell
Christina Campbell
2 months ago

You're great and so knowledgeable. Thank you.

number1abs
number1abs
2 months ago

Any alternates for frog pose at the beginning? Super painful for me.

Julie Prout
Julie Prout
2 months ago

So sad that people commented on your last video, must have been their first pregnancy! Cudos to you for making these free videos for all of us! Thank you

Mahelaqa Yousaf
Mahelaqa Yousaf
2 months ago

Oh Ashley i am sorry that you get hurtful comments i love kids in videos they are cute
Please let me know how you had such a big baby any tip hehehe i always have small babies and i gain all the weight instead of baby 23 weeks pregnant with 3rd baby now

jmljasmine
jmljasmine
2 months ago

I find it particularly odd that on a pregnancy workout you were criticized for children being children. I think some people are in for a wake up call very soon. As far as I'm concerned, your kids are welcome and a plus. Most of us live in the real world 🙂

Marìa Alejandra Hong Beirute
Marìa Alejandra Hong Beirute
2 months ago

I can't express how much I admire your incredible energy, I hope I had half as much, working towards it, though 😁

korrasami
korrasami
2 months ago

I had to stop doing a lot of lower body workouts until I found this video. The soreness was really bad and I couldn’t find a stretching video to pair the workouts with that helped with soreness the next day. Now I pair this video with any workout that is heavy on my glutes and hips and I’m amazed by how much the soreness is reduced. I’m obsessed with these stretches! 😍

Sara Christian
Sara Christian
2 months ago

From one military mama to another, shame on anyone who left negative comments on the videos with your kiddos running around! And good for you for not trying to explain yourself to keep your family safe. I can't wait to jump into week 20 of your prenatal training schedule! I'll have 2 under 2 by the time this baby arrives and I'm eager to try your post-pregnancy plan when the time is right. Thank you for the FREE content to help get us through these sticky times! P.s. I am working out right in front of our music llama, too. Haha! <3

Dy Bell
Dy Bell
2 months ago

Thank you so much! I suddenly started experiencing a lot of pain in my hip flexor and I’ve been looking for ways to properly stretch and prepare for delivery. I will definitely be downloading your prenatal workout schedule and tuning into your exercise video for support during this last stretch.

Danielle Minc
Danielle Minc
1 month ago

Thank you so much also thank you for the pictures of you pregnant, I’m carrying bigger than all my friends and family it was nice to see someone like me!

Jolene Ober
Jolene Ober
1 month ago

So this is the first video of yours that I've watched (loved it!!!) But I think I am going to subscribe, and check out your website simply because of your old video! Haha every time I do a postnatal exercise video, I think to myself, "So where are all these kiddos that are jumping all over the moms? Because that's what mine are doing right now. . ." 😂 definitely going to look up the non-updated one so I dont feel ai bad about it! 😂

Thanks so much for this! It was a great stretch!

Patrice Murrell
Patrice Murrell
1 month ago

Thank you so much for your prenatal stretch routines. Im in my first trimester and suffer from back and neck pains normally. This was so helpful. Will definitely be using these everyday.

Becaneck
Becaneck
1 month ago

Hi! Super excited to DL the prenatal workout schedule! Just this quick video and I feel … stretched… opened up… thanks!!

M P Cox
M P Cox
1 month ago

It seems like a good exercise but you do it too fast and I can't keep up. Sorry

Posted By New Moms Forum

Since our launch in October 2003, Newmomsforum has been providing free pregnancy advice, support and tools for new moms around the world,

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