How to Do a Gentle Prenatal & Postnatal Stretch Routine

For this blog post, I am showcasing the 3-minute prenatal and postnatal stretch routine I created. This routine is designed for all trimesters and postpartum stages, and focuses on gentle mobility, tension relief, and mindful breathing.

The purpose of this post is to explain what the routine includes, who it’s for, and why these movements are helpful—while also giving readers easy steps to follow.

Introduction

Pregnancy and postpartum bring many physical changes, and gentle movement can make a big difference in comfort, mobility, and mood.
This short routine is designed to help moms release tension, open the body safely, and reconnect with their breathing. All movements are simple, low-impact, and can be done at home with minimal space.

Below, you’ll find a clear breakdown of each stretch included in the video. You can use these instructions to follow along or perform the exercises on your own.

Step-by-Step Stretches in This Routine

1. Hip Circles (Warm-Up)

This warm-up prepares your hips and lower back. Move gently in circular motions, keeping your breathing slow and steady. Hip circles help release tension around the pelvis and support mobility during pregnancy.

2. Side Body Stretch (Seated)

Lift your arm overhead and gently extend to the side. This opens the ribcage, improves breathing space, and reduces tightness around the torso. Repeat on both sides.

3. Pelvic Tilts

Pelvic tilts are excellent for relieving lower-back stiffness and improving pelvic awareness. Slowly tilt the pelvis forward and backward while staying relaxed. These movements are safe for all trimesters and early postpartum.

4. Chest Opening Stretch

Clasp your hands behind your back and gently draw the chest upward. This helps counteract rounded shoulders, improves posture, and opens the front of the body—especially helpful during pregnancy and breastfeeding.

5. Neck Circles

Perform gentle half-circles to release tension in the neck and upper shoulders. Move slowly and avoid forcing the movement. About 10 repetitions per side are enough to feel relief.

Safety Tips

Pregnant bodies produce relaxin, which increases flexibility, so it’s important to avoid overstretching.
Listen to your body, move slowly, and stop immediately if you feel pain, dizziness, or discomfort.

Video Demonstration

Below is the full video demonstration of this routine.
You can follow along in real time by clicking play.

Conclusion

This quick routine is ideal for busy prenatal and postnatal moms who want a simple way to feel better in just a few minutes. By combining gentle stretches with mindful breathing, you support your mobility, reduce tension, and reconnect with your body during pregnancy and recovery.

If you want more routines like this, feel free to explore the Bloom Mama Wellness channel and my other blog posts focused on safe prenatal and postnatal fitness.