Top 5 Hip Opening Stretches For Childbirth

Are your hips a little too tight in the hips mama?

Whether you plan on having an epidural or a natural birth it’s a good idea to prepare as much as possible for childbirth.

Today I gathered the topmost gentle stretches to open your own hips and get your body prepared for what’s to come.

It is important to start doing these stretches as soon as possible whether, in your first second or third trimester, these hip opening stretches will prepare you for childbirth.

I would suggest starting with 1 each day and then implementing more as you go.

Don’t do it all at once because you might strain yourself at first you want to ease into it.

Especially if you’re a beginner at even doing any sort of yoga poses or stretches of this nature.

As always I’m just disclaiming here that I am not a doctor and I am not a personal trainer these are just my suggestions to help you have a better birthing experience altogether.

If you have any concerns speak with your doctor first before doing these stretches.

But wait! Are you still preparing for your baby? Feeling stressed about getting everything done before baby arrives? The Nesting Planner will have you totally organized and prepared in no time.

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So here are my top five gentle hip opening stretches to prepare you for childbirth…

#1) Hip Flexor Stretch

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.

Found On Baby Chick


 

#2) Butterfly Pose

• Sit on the floor stretching straight up through your spine. Bring the heels of your feet together, with your knees bent and pointing out to the sides.
• Let your legs open towards the floor to a position where you are comfortable.
• Hold your feet in your hands and slowly stretch forward.
• Hold for 5 seconds then return to the starting position.
• Repeat 3 times to help open hips and warm up.

Found On Womenfitness.net

#3) Sumo Yogi Squat

Stand sideways on your mat with your legs slightly wider than hip-width apart.

Turn your toes out, press your hands in prayer in front of your chest, and lower down into a squat.

Keep engaging your external rotators and buttocks to open the knees out to their own sides. Press firmly into the feet, and contract the legs, hips, buttocks, and abdominals.

Hold 8-10 breaths then come back up to stand. Repeat 2 to 3 more times.

Found On Kristen Mcgee

#4) Crescent Lunge

Try to keep your front leg bent as close to a 90-degree angle as possible.

The foot of the outstretched leg can be flat on the ground or with the toes curled under as pictured.

Found On Avocadu

#5) Reclining Goddess Pose

• Begin lying on your back on your mat, legs extended in front of you. Draw both knees up so that your feet are just behind your hips, then let your knees fall to either side.
• Keep your soles pressed together as you hold for one minute.

Modifications: Place blocks or rolled up towels beneath your outer thighs for support.

Found On YURIELKAIM

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If you liked this post on Top 5 Hip Opening Stretches For Childbirth or have any questions please leave a comment down below!

I tried picking out the very best gentle ways for especially a beginner to do these poses and stretches without hurting yourself or your baby.

Good luck with your Labor and delivery and let me know if these stretches help you out. 🙂