Pregnant women may encounter frequent aches and pains in several body parts, such as their legs, back, and hips. Hence, consider trying some hip exercises during pregnancy to help relieve discomfort around your lower back and hips or stay fit during this time. These exercises may also help strengthen your muscles. Regular physical activity during pregnancy can enhance overall wellness, improve mood, and prepare your body for labor and delivery. However, we recommend first discussing these exercises with your doctor to determine the ones that suit your condition. In this post, we have put together some effective hip exercises you may practice during pregnancy to relieve pain and strengthen your hips.
However, we recommend first discussing these exercises with your doctor to determine the ones that suit your condition. In this post, we have put together some effective hip exercises you may practice during pregnancy to relieve pain and strengthen your hips.
Key Pointers
- Experiencing hip pain during pregnancy could be due to the pressure exerted on the back.
- Including simple hip exercises in a routine can help pregnant women gain relief from the symptoms of pain.
- Examples of pregnancy-safe hip exercises include hip extension, sit-down stretch, and side leg raise.
- Although these exercises may help relieve hip pain and discomfort, it is ideal to seek medical advice before starting any new exercises while pregnant.
Hip Exercises During Pregnancy
Here are a few easy prenatal yoga exercises that will take care of hip pain during pregnancy and also strengthen those muscles:
1. Side leg raise
This simple leg exercise helps activate certain muscles in your hips, thighs, and backside, improving your hip mobility and overall stability. It also strengthens your outer thighs and glutes, making movement easier and more comfortable (1).
- Stand straight behind a table or a chair with your feet slightly apart.
- Lift your leg about 6 to 12 inches outwards to the side. Make sure your back and legs are straight and toes are facing forward.
- Slowly lower your leg. Repeat with the other leg.
- Repeat until you complete at least 10 to 15 times with each leg.
Quick tip2. Hip flexion (flexing)
Stretching the front of your hips will help loosen tight muscles, improve flexibility, and increase your range of motion. This hip flexor stretch can make movement easier and reduce stiffness while strengthening your muscles (3).
- Stand behind or to the side of a chair or a table.
- Slowly bend your left knee and bring it towards your chest for as far as you comfortably can. Make sure you stand straight and do not bend at your waist or hips.
- Hold it for a few seconds and slowly lower your leg down to the starting position.
- Repeat with the other leg.
- Keep alternating between both the legs till you complete about 15 repetitions with each leg.
3. Hip extension
Hip extensions are great for strengthening your hips and improving mobility. They also boost circulation in your legs and feet, which helps reduce the risk of blood clots. Regularly doing this exercise can make movement easier and keep your muscles strong (4).
- Stand about 12 to 18 inches away from a chair or table and keep your feet slightly apart.
- Bend towards the front from your hips and take a 45-degree angle. Make sure you hold the chair or table to balance yourself.
- While you are in position, slowly lift your left leg straight behind you. Do not bend your knee and make sure you do not point your toes or bend your upper body forward. Hold the position for a few seconds.
- Slowly lower your left leg back to its starting position.
- Repeat the steps with the other leg. Keep alternating between both the legs till you have repeated the same for about 15 times with each leg.
- Take a break and then repeat the process to complete a set of 8 to 15 alternate repetitions using each leg.
4. Kneeling stretch
This stretch helps loosen your hip flexors, providing relief and improving flexibility. It’s especially useful during pregnancy to ease hip pain and tension. Additionally, this stretch also reduces knee and back pain (5).
- Place yourself on the floor by putting both your hands and your knees on the ground.
- Let your hip be up in the air for some time. Now slowly bring your head down towards the floor. Make sure you do not do it too quickly, as it can increase the pain in the round ligament or cause a pulled muscle. A sudden movement in the position can also make the blood rush suddenly to your head and make you feel dizzy or lose balance.
- Repeat the stretch a few times and whenever you feel the pain in your hip area.
Quick tip5. Sit down stretch
To alleviate discomfort in the hips during pregnancy, try this butterfly exercise during pregnancy, also known as the butterfly stretch. Regularly performing this stretch helps improve hip flexibility. It also increases pelvic space, which may aid in easy labor. It also facilitates regular bowel movements and proper digestion by increasing blood flow to the abdomen. The stiffness and pain that come with standing or walking for extended periods can be reduced as this stretch gently expands the inner thighs, groin, and knees. This stretch also encourages relaxation, which reduces tension and quiets the mind (7).
- Sit down on the floor. Place your knees apart and your feet together in a classic butterfly sitting pose.
- Bring your feet inwards towards you as much as you comfortably can. Slowly bend forward till you feel a mild stretch in your hip area.
- Stay in the position for about five seconds. Sit up straight and repeat for about 20 times.
6. Lizard lunge
This pose helps open the hips, groins, and hamstrings, which promotes flexibility and eases tension in these areas (8).
- Get on your hands and knees in a tabletop position.
- Step your right foot to the outside of your right hand.
- Allow your left knee to drop to the mat, letting your pelvis drop to open your hips.
- Rock gently side to side, shifting your weight forward and pressing your hands into the floor.
- You can stay on your hands or come onto your elbows, whichever feels comfortable.
- Take two or three slow breaths in this position.
- Walk your hands over to the left side of your mat for a side-body stretch.
- Bring your hands back inside the front foot, press your hips back, and shift more weight onto your back knee.
- Walk your hands forward, spreading your fingers wide, while keeping your front knee at a ninety-degree angle.
- Allow your head to bow down and focus on breathing into your lower back, letting it widen with each breath.
- Visualize your lower back rounding, creating length through your spine, and elongating your tailbone back.
7. Pelvic tilt
This movement strengthens your lower back, improves posture, and eases hip discomfort. It also stretches the muscles in your lower back and buttocks while engaging your stomach muscles for better core support (9).
- Get down on your hands and feet, ensuring your back is straight.
- Tuck your buttocks and attempt to tuck the stomach muscles in.
- Arch your back towards the ceiling and lower the belly to create a gentle curve.
- This will tilt your pelvis up. As your pelvis tilts, your back will rise toward the ceiling.
- Hold the pose for five counts and relax.
- Repeat this motion 10 to 15 times.
Precautions To Take While Doing Hip Exercises During Pregnancy
Engaging in hip exercises during pregnancy can be beneficial. However, certain precautions are important to ensure the safety of both mother and baby (10) (11).
- Before starting any exercise regimen, seek approval from your doctor to ensure the activities are safe for your specific pregnancy.
- Exercises that require you to lie flat can put pressure on important blood vessels, which may reduce blood flow to your baby.
- Choose flat surfaces to exercise on to reduce the risk of falls.
- Avoid exercises that are high-impact or involve a high risk of falling or abdominal trauma.
- Wear comfortable, breathable clothing and supportive shoes to maintain balance and prevent injuries.
- Drink plenty of water before, during, and after exercising to prevent dehydration.
- If you feel tired, dizzy, or experience any discomfort, stop exercising immediately. Never exercise to the point of exhaustion.
- Take proper support and ensure safety when performing exercises that require standing on a single leg. Such exercises can increase the risk of injury.
Frequently Asked Questions
1. How should I ease my hip pain during pregnancy?
Warm baths or compresses increase blood flow to the hip joint, which imparts relaxation. Place a body pillow between the knees and slightly under the belly to alleviate it. Try sleeping in an aligned position for about a week and see if there’s an improvement. Clench the hip muscle of the leg you’re stepping with while walking. It will strengthen muscles around the hip, thus alleviating pain.
2. Will my hips stay wider after pregnancy?
The body will expand throughout pregnancy as the baby grows. Hips begin to expand during 10 to 12 weeks of pregnancy. But the pelvis usually returns to the usual position four to 12 weeks post delivery. It takes the body two to three months after giving birth to stop releasing relaxin. This hormone loosens joints and widens the hips to prepare for delivery (12).
3. Why do my hips ache when I sleep on my side during pregnancy?
Soreness and pain are the strongest on the side where the baby lies in your uterus. Side sleeping places pressure on the joints and leads to pain (13). To combat it, place a pillow or blanket underneath and lean against it while sleeping. It minimizes the pressure on the hip joint of a specific side.
4. What are some signs that I should stop exercising during pregnancy?
If you experience severe pain, bleeding, dizziness, or shortness of breath, stop exercising and consult your healthcare provider. It’s important to listen to your body and prioritize safety.
Hip exercises during pregnancy help improve your overall fitness and promote healthy weight gain. Exercises, including hip flexion, hip extension, pelvic tilts, lunges, glute bridges, kegel exercises and side-lying leg lifts will help strengthen your hip muscles, and stretches, such as kneeling stretch, cat-cow stretch or sit down stretch, can reduce the discomfort from the hip area. Remember to take frequent breaks and keep yourself hydrated during the exercise regimen. It is advisable to consult your doctor before starting any exercise and also avoid it if you are not comfortable with any movement.
Infographic: Hip Exercises You Can Do During Your Pregnancy
During pregnancy, hip exercises can help improve and maintain flexibility and strength, alleviating common discomforts such as back pain and hip pain. The following infographic lists a few hip exercises along with their benefits. Be sure to give it a read and save it for future reference. Illustration: Momjunction Design Team
Illustration: Hip Exercises You Can Do During Your Pregnancy
Image: Stable Diffusion/MomJunction Design Team
Relieve pregnancy aches and pains with this stretch routine ideal for your back, hips, and shoulders. Feel relaxed and energized with simple, easy-to-follow stretches. Get ready to feel great!
References
- Move of the month: Standing side leg raise.
https://www.health.harvard.edu/heart-health/move-of-the-month-standing-side-leg-raise#:~:text=Move%20of%20the%20month:%20Standing%20side%20leg - How Effective Are Resistance Bands for Strength Training?
https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training - Do you spend most of your day sitting? These hip flexor stretches are for you.
https://www.health.harvard.edu/staying-healthy/do-you-spend-most-of-your-day-sitting-these-hip-flexor-stretches-are-for-you - Total Hip Replacement Exercise Guide.
https://orthoinfo.aaos.org/en/recovery/total-hip-replacement-exercise-guide/ - 7 daily stretches to help improve body and mind.
https://www.eehealth.org/blog/2022/02/7-daily-stretches/ - Exercises During Pregnancy: 8 Exercises and Stretches You Can Do at Home.
https://www.acog.org/womens-health/infographics/exercises-during-pregnancy - Butterfly Pose: One of the Best Remedies for Too Much Sitting.
https://www.artofliving.org/us-en/yoga/poses/butterfly-pose - Yoga for Runners: 4 Poses to Keep you Running.
https://gwrymca.org/blog/yoga-runners-4-poses-keep-you-running - Pelvic Tilt, Leg Lift for Back Pain During Pregnancy.
https://www.saintlukeskc.org/health-library/pelvic-tilt-leg-lift-back-pain-during-pregnancy - Exercise During Pregnancy.
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy - Exercise during pregnancy.
https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy - Relaxin.
https://my.clevelandclinic.org/health/body/24305-relaxin - Hip Pain During Pregnancy.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-complications/hip-pain-during-pregnancy/
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