Pregnancy and Postpartum TV
Best Pregnancy Stretches For An Easy Delivery (20-Min Pregnancy Stretch Routine)
These stretches done daily will help ease pregnancy aches and pains and prepare your body for an easier delivery. I hope this 20-minute blissful pregnancy stretch routine helps your body feel amazing! Guide to cope with pain in labor: https://landing.mailerlite.com/webforms/landing/q3z9g6
5-min warm-up to do before this stretch routine: https://youtu.be/bJSrELdWksM
Pregnancy Meal Plan: https://landing.mailerlite.com/webforms/landing/w5v4m5
Pelvic Floor Guide For Birth Prep: https://landing.mailerlite.com/webforms/landing/n1q6t1
Pregnancy Yoga Cards: https://landing.mailerlite.com/webforms/landing/z7k4x9
Natural Birth Education Playlist:
How to avoid tearing during labor: https://youtu.be/aqLO5esBo0M
My other video to prepare for a vaginal delivery: https://youtu.be/YWt3qH-glTw
Disclaimer: This video provides general prenatal fitness guidance. Always consult with your doctor or healthcare provider to ensure this video is safe for you. You are responsible for your own safety. Do not perform any exercises that feel unsafe for you or your baby. Stop immediately if you experience any pain, discomfort, bleeding, chest pain, shortness of breath, dizziness, or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV, and Jessica Pumple are not liable for any injury, loss, damages, costs, or expenses incurred in connection with this video or its content.
Jessica Pumple is a registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and find more energy!
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Music: Epidemic Sound
#pregnancystretches #pregnancyyoga #prenatalstretches
[Music] today we're doing daily pregnancy stretches to get rid of your pregnancy aches and pains this is also beneficial for preparing your body for your upcoming birth in pregnancy you have extra relaxing hormone in your body so we want to be careful not to overstretch when you're doing your stretches they should never be painful and just make sure that you are going gentle I do recommend warming up a little before you do these stretches I will link to a warm video right there or this is great to do after you go for a walk or you have another workout you don't need any equipment for these stretches but if you do like to use a block I will give the option to use a block for a couple of the stretches let's sit up tall on our sit bones we'll start with a big inhale in and then exhale out letting your stress go so inhale in exhale out releasing let's stretch our head gently to one side to the other side we can make some half circles forward feel free to bring your your shoulders into it a little [Music] bit good sitting up tall you can take your right hand sweep it up and over really ballooning out through your side body making room under your ribs you Circle arm big range of motion using your shoulder as well good let's move to the other side left arm sweeps up and over Big Arm circles good we can come to all fours if it's sore under your knees you could fold up your mat or place a little pillow or blanket under your knees let's round out for cat tucking your chin and then inhale tipping your tailbone up cow moving back and forth with your breath good coming back to a neutral spine let's take some nice big hip circles going the other way good back up to a neutral spine keeping your baby pulled in a little bit not dumping into your lower back at all we can extend one foot out behind stretching through the back of your leg and your calf release your heel back good bring that foot in let's switch to the other side bringing it back in we're going to stretch through our wrist now so coming sitting back onto your heels we can turn our palms up and then gently leaning forward not putting too much weight Palms come on the ground and then slightly tilt back until you feel a gentle stretch here if it's too much to face your fingers right towards you you can have them facing out towards the side this should not be painful at all and now you can let your palms pop off just stretching through your fingers good and let's turn our palms over the other way stretching through the top of your wrist and [Music] forearm good let's circle out going both [Music] ways we're going to stretch out our upper back and through our scapula we can take our arms apart Crossing one arm all over and then reaching for your thumb or your palm slight lift through your elbows as your shoulders and scapula move down and then feel a nice stretch through your upper back you can drop your chin if it feels good [Music] let's do the other side lift in the elbows then really rounding out through your upper back good releasing we chest stretch out through our chest now we can grab your elbows or your hands clasp together and then keeping your ribs pulled down your baby pulled in just opening up through your shoulders and chest looking up on exhale pull your baby in come on up we're going to come up to our knees now if you wanted to grab your block you can stepping One Foot In Front let's shift our weight forward and tuck your pelvis under to release through your soaz or your hip flexor you can stay high here or or for more of a challenge you can come down onto your block down onto the ground or for advanced you can go onto the pinky edge of your foot allowing your foot knee to drop out and you could even come down to your forearms so wherever you are take your back knee and press it down into the mat creating a little bit of tension so that you're not stretching too deeply when you're ready coming on up let's shift our weight back and you can flex your front foot and then hinge here pressing your heel down into the mat and also feeling a little bit of traction back as if you're trying to bend your leg slightly good coming up you can switch to the other side releasing into your [Music] lunge pressing your back knee into the mat and slightly forward [Music] coming down onto the mat or for advanced even onto your forearms and letting your front leg rotate out [Music] [Music] when you're ready let's slowly come out again flexing your front foot slight hinge lots of length in your lower back [Music] [Music] good releasing out we can come to all fours again and then we're going to walk our hands forward for puppy pose forehead can come to the ground this is wonderful for getting your baby into an optimal fetal position spreading your fingers reaching your armpits towards the ground we can add a tricep stretch here so walking one hand in let's Bend one elbow you can either do it on the ground here or if you have a block you can raise your elbow up onto the block reach for your shoulder and then drop down for a nice tricep stretch pressing your elbow into the mat or the block steady breaths slowly releasing out you can switch to the other side placing the other elbow on the mat or a block reaching for your shoulder lowering down good slowly moving out let's grab a quick sip of water let's come on to our glutes into a wide legged position here if this feels intense you could sit up on a block or a pillow to raise yourself up a little bit let's Flex our feet sitting up tall you don't want to be rounding out through your lower back at all you can stretch side to side exhale hug your baby in to switch side good let's Bend our knees we're going to windshield in really using your internal rotation to get that knee down good let's pause on one side and you can shift your weight slightly over your knee let's reach for our ankle and you can move into a quad stretch here good we can switch to the other side gently releasing out let's make our way into Yogi squat or if that's too much for you you can do butterfly pose so you can come up onto all fours and then tuck one foot and then the other foot under if your heels pop off that's okay um you could roll up a little towel or your mat underneath them sitting up tall you could also sit on a little stool or a block opening up through your hips take some steady breaths here releasing through your pelvic floor amazing you can stand up to come out or again shifting your weight forwards let's come into our Puri foris stretch here so you can be on a chair or the ground and then we can cross one ankle over walking our bottom leg up finding length in your [Music] spine top knee gently presses away doing this regularly can relieve scia let's switch to the other side ensuring to keep your top foot flexed [Music] good gently release this side side and come into butterfly pose again if you wanted to put a pillow or a block underneath your sit bones you can or if it feels good to support your knees with pillows underneath you can stay sitting tall or if it feels good you can hinge and fold forward relaxing your face your shoulders your pelvic floor [Music] when you're ready you can come on up I hope that your body is feeling released and relaxed I will link to my free printable birth affirmation cards in the description box below as well as my most popular resource my complete guide on how to reduce and cope with pain during labor I will also link to my birth education playlist right there and I hope you have an amazing rest of your day
#Pregnancy #Stretches #Easy #Delivery #20Min #Pregnancy #Stretch #Routine
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Thank you so much for your videos! This is my first pregnancy, I am in the 2nd trimester and I was totally afraid of the delivery, but your channel is helping me a lot having more confidence and practicing prenatal yoga every day. I love your kind and sweet energy. THANK YOU!
is this routine 2nd trimester safe?
Pls do a video on post partum sciatica relief
Hello ❤ I am from Palestine, I've been working out with you since my first trimester. Now I am in week 22 and I already feel myself and my body ready for delivery! Love your workouts and thank you so much for your videos❤ I hope all pregnant ladies discover your channel because it's amazing 🥹 thank you my dear
This is amazing! Thank you so much for creating this video!
Hello from Argentina ❤ I'm 4 weeks pregnant and I just discovered your channel. I love your videos! I hope me and all the pregnant ladies here have a peaceful delivery ✨🙏🏻
Thank you for your videos ❤
Loved the flow of it!
This was so nice! So relaxed by the end 😊
Been doing your videos since week 6 and they're simply amazing! Thank you for helping me find ways to feel good throughout the pregnancy 🙂
❤
Hi! I love your videos and did them all throughout my pregnancy. I just birthed our sweet baby girl. I remembered hearing you say you have a plan for the first 6 weeks postpartum. Could you please tell me where I could find that? Thanks 🙂
My heart aches whenever I hear about positive vaginal deliveries as I’ve failed VBAC 3 years ago and now am going for the third spontaneous yet first planned c-section. But here I am, trying to get comfortable at 37weeks, and your yoga and stretches always work. Thanks!!
Im in first trimester feeling nauseous and tired. Doing this makes me feel better! Thank you❤
I LOVE this video. 37.5wks and not feeling much energy for a workout, but this sure feels good. Thanks Jessica 🙂
Loved the stretches- feels amazing and so relaxing. Thank you❤
Is this safe at 35 weeks?
Is this safe at 35 weeks?
Thank you a million times! These videos are awesome! During my first pregnancy I was able to work out at a gym because I didn’t have any little ones running around. Now I’m pregnant with our second child but my toddler stays at home with me so I don’t have a way to go to the gym. These videos have helped me get good workouts in! Prior to finding your videos, I was lifting weight myself at home but I do much better with a routine of some sort like this. It’s keeping me motivated! ❤
Easy exercise for when you don't want to move but know you need to ❤
Hello, Jessica! I am 15 weeks pregnant. Will I do these exercise???
This is my pregnancy of 37 weeks will I do these exercise now? My age is 38
I’m from Japan and currently 32 weeks pregnant. I discovered your channel in my second trimester and have been working out with you since then. The instructions are clear and easy to follow, and the workouts really bring relief to my body. I love your classes, and I want to thank you for providing such wonderful content. ❤
Thank you for wonderful class ❤
Hi! Just wanted to stop by and say thank you. I did your videos throughout my pregnancy starting second trimester. I gave birth to my baby boy October 26th. Though I needed to be induced, my baby’s position was PERFECT and even the labor and delivery doctors said his probably position helped so much with easier labor during induction. I spent 14 hours in labor and pushed for 20 minutes. He is my first child too. I truly believe your videos played a role in this and made my induction more pleasant! Thank you so much
Thank you for sharing with us all this useful and motivational content ⚘️
Is it too late for me to start working out at 25 weeks?
Like so many other mommas that never comment on videos but feel the need to do so because your channel has been THAT helpful…Thank you so much! I started doing your videos consistently end of 2nd trimester and felt soo good doing them. Baby girl was born 8 weeks ago in what was a very quick labor + pushing. Excited to now start up on the postnatal videos. And I’ll be sure to start these exercises earlier next time around!
All praise to God for everything and for helping me find your channel!
Lovely workout and inspiring positive affirmations. Thank you
Thank you so much. This is my first pregnancy and I’m pretty nervous. I found your videos and you give me strength and confidence. I appreciate you in so many ways. 😊
Congratulations on your pregnancy
Beautiful. I have enjoyed your video. Thank you so much 🙂
I am 15 weeks pregnant. Can I play on the diets 4 days a week? Today I feel very hungry despite eating my main meals. How can I try not to eat a lot of food? I do not want to gain weight during pregnancy. What is the solution?
Hi
I am 24 weeks now. Can I do these stretches?
Thanks ❤
Hi, what is your opinion on magnetic stimulation chair for pelvic floor muscul?
My son was born in 30 seconds. This was my first and probably only pregnancy at 41 years young. I followed your workouts and stretches consistently. I was terrified to give birth. It happened so quickly though, that I didn't have time to feel birthing pains. The contractions were OMG! BUT the birthing was incredibly quick. Thank you.
Doing this as part of the october prego challenge:):):) will be 35 weeks tomorrow. Feeling strong, confident, peaceful, and excited for birth because of your videos. Thank you for what you do!
I need your instagram ❤
Hi jesscia iam from lraiq i like your channal your are amazing woman love you ❤❤❤❤
❤you are amazing!!!