Pregnancy Stretching Exercises | Best Stretches to Relieve Hip Pain, Lower Back Pain and More!

Sharing my personal morning stretch routine of 7 Best Stretches to Relieve Pregnancy Symptoms!! That work to Align Pelvis During Pregnancy and loosen tight ligaments due to poor posture habits. You can do these pregnancy stretching exercises at your bedside in just 6 minutes to relieve common pregnancy aches and pains such as sciatica, achey hips & lower back pain.
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DISCLAIMER
All information shared is for educational purposes only and framed through the lens of birth in North America. Please consult with your care provider before attempting to try anything suggested in my videos. Anything mentioned in any of my videos are never to replace the advice of your doctor or midwife. Make sure to check with them for any medical advice.
Fearless Momma Birth, Inc and Dancee Pinkston will not be responsible or liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content. You are responsible for your own safety.
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I am a IDI certified Birth Doula, nutritionist and momma in the DFW, Texas Area! For more information and resources, come find me @Fearless Momma Birth
#fearlessmommabirth #doula #birthcoach
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[@anam122]

Literally my pelvic pain is gone after each time I do these stretches. Thank you 😭😭

[@DanceePinkston]

Secret weapon! 🙌🏻 thank you for coming back to share! 🥰

[@mireyaguevara8267]

38 weeks and whew! I couldn’t do the rest after 6:40 from my lower back pains being strong but it did help ALOT! I’ll be doing these everyday, hopefully I’ll feel completely relieved soon. Thank you so so much for this video. ❤️

[@ZeddsDeadBaby069]

This just instantly helped my lower back and hip pain, and neck stiffness…amazing thank you!!!

[@sherry8782]

The best prenatal morning routine. Brief and effective. Very doable. I'm a repeat user of this content.

[@DanceePinkston]

I sherry! I recently uploaded a faster video (skipping the intros) of my morning routine and night routine for my repeat users! 😘

[@jackielynjenniferhuffman3309]

did this today and pelvic, sciatica and lower back pain is gone.. thank you sooo much for this guide! will be doing this daily from now on.

[@KiraFlores__]

Just did this video for the first time and wow 😍 I feel so much better definitely adding this to my daily routine!!

[@DanceePinkston]

It was sure a lifesaver for me! Glad I could share with you ladies!

[@leamaeagunan712]

Been doing this stretches since the day that I bumped into this video. I was feeling a very intense sciatica pain and can't even go up and down the stairs without any help and tearing up. But after trying this out on the first time, my pain just instantly fades. I do this stretches everyday now and I am so happy that the pain never came back ❤️

[@ChelseaJander]

Been doing this everyday for the last week and it’s been a total game changer. Thank you!!

[@DanceePinkston]

I’m so glad I could share it! It was a life saver for me too!

[@motherhoodempowerment7012]

This was great! I love how you positioned yourself by the bed. I'm much more clumsy when I'm pregnant. :)

[@RachelMTaylor2]

Thank you for making this video! I am 36 + 4 weeks pregnant and was searching for something I could do throughout the day when I start to hurt..this is the perfect length and I have felt instant relief afterwards!

[@DanceePinkston]

Thank you for your comment! I don’t know how moms make it without daily stretching. It was a must for me!

[@sadi-asaeed3749]

THANK YOU SO MUCH! I couldn't move from this horrible hip pain, but after doing this yoga, I feel magically great.

[@cheesey42dude9]

Just did a few of these tonight since my back has been killing me for the past few days. Boy did i feel those hammys! Relaxing and drinking water afterwards as well. Im so glad i did this because i feel sooo much better already! 😭 Im sure this will help me sleep finally too, thank you💜

[@gracemalimbag3227]

Thank you so much!After putting ny toddler to bed I tried this and Wow is the word im 27weeks pregnant!!

[@matthewcarrubba2976]

Congrats to you on your pregnancy and hope everything is going well for you during this special time in your life and hope your unborn baby is healthy and growing and my thoughts and prayers are with you for a safe and healthy pregnancy especially during Covid-19 and God bless you both and stay safe and healthy and Happy Easter to you and your family. Love you ,Matthew Carrubba from Oklahoma

[@DanceePinkston]

Thank you so much for these sweet words of encouragement. It is going very well and birthing at a birth center this pregnancy has relieved so much stress that I could have been having during this crazy time. So thankful for God leading me to that path early on. Happy Easter to you!

[@krisangelabasira7598]

Will start this tomorrow

[@lnun-pet632]

Just gave this a try at 35 weeks and loved it! Modified with squats at the end as PGP means lunges are difficult sometimes - thank you!

[@JaM66237]

Wow! I didn’t expect that instant relief by the end of it! Thank you. Will definitely try this every morning to see if I can skip the daily hip pain

[@DanceePinkston]

Absolutely! It saved me! How many weeks are you?

[@uchisrivlogs6778]

@@DanceePinkston 26th week mam😎

[@jeanetteh2007]

Felt so good ! 🙏🏽😫 30 weeks pregnant!

[@DanceePinkston]

I’m so glad! I don’t know how mommas make it without properly stretching! It saved me!

[@jeanetteh2007]

Dancee Pinkston I totally 100% agree 💜

[@yanaavnilova5204]

Amazing! Helped so much immediately! Thank you!

[@mimifrancisco2551]

Thank you for this.. I feel so much better upon doing this. 💕

[@supermacs1]

Me and my girlfriend got pregnant wachting this video! I got her pregnant first time ! Awesome.

[@katlenwa6596]

I love this stretching routine and have been doing it often after I work out! Thank you for sharing!!

[@DanceePinkston]

Really love this feedback. Appreciate it! ☺️ and points for you for exercising! Soo good for momma and baby!

[@salmayossef8997]

really helpful 👍 I'll do it every day 32weeks pregnancy

[@jblovegwen]

Thank you! My hip pain is now somehow relieved 💕 will do this on a daily.

[@DanceePinkston]

Yay! That’s so good to hear! 🎉🙌🏻

[@zeenimy8037]

Subscribed immediately you said it can be done by my bedside ! Thanks for the video 💃

[@DanceePinkston]

Everyday in my pajamas 🙌🏻 was the only way for me! Decided to get in workout clothes for the video. 😘 did the stretches feel nice?

[@emilyanne4802]

30&5 and this is so helpful! My only wish is that you lingered in the stretches a lit longer, I could drag this out for 10 minutes or more easily!

[@DanceePinkston]

Appreciate that! Let’s me know what I should do for future videos!

[@stephjose9401]

29 weeks and my low back left side is really feeling it. I try to walk 3 miles 6 days a week unless I am in too much pain and do some weights to maintain strength.

[@DanceePinkston]

Stretching can really help balance and lengthen tightened pelvic ligaments than can happen with walking and working out. The psoas release shown in this video really helped my low back when it was just on one side. Do the right leg back for your left low back pain.

[@adaywithdeva]

Thanks for the stretches

[@22bouha]

I’m 28 weeks and in so much back, groin, pelvic and hip pain. I just finished doing this and I feel so relieved. I did this at night and will be doing this morning and night. Thank you so much

[@jessicav3657]

That was GREAT. Thank you

[@DanceePinkston]

Glad you enjoyed it!

[@andrejaob]

Really nice and new moves for streching...:)

[@DanceePinkston]

Thank you! They saved me during pregnancy!

[@gisellel.5060]

Great video... Do these exercises help with labour also?

[@kristinechannel5551]

I will try this im 36 weeks and 4 days thanks for sharing

[@vartikagoel7855]

Too good. Thank you so much.

[@thabisomathe9139]

Just came here to thank you 3 months later. Discovered your channel when I was preggies, this specific video made a HUGE difference in my journey. Always felt light and refreshed after doing these stretches. Thank you so much ❤️

[@DanceePinkston]

Thank you for coming back to share! Takes a little bit of time but so worth it! I’m so proud of you for looking for ways to have a positive pregnancy! Congrats too! 🎉

[@kirstylangley7533]

That was brilliant! Thanks!

[@TheeRoyalAfro]

Thank you for this!

[@moonmilk]

this was really helpful! thank you!

[@DanceePinkston]

You are so welcome! Did you see the night time pregnancy stretch routine?

[@moonmilk]

@@DanceePinkston oh i havent! im def going to check that out!

[@shereenshehab4345]

Awesome, i felt way better

[@dailymeals01]

Hi is these okay to do for 22 weeks pregnant?

[@susan91]

i feel so much better after doing this..28 weeks pregnancy, thank you so much 🥺 🙏🙏

[@hayleyraecalimpusan3891]

Hi. What month is perfect to do this routine?

[@hoorfatima3480]

37 weeks, my back, pelvis, growin was Killing me but this has helped a lot, Stand up girls, do some yoga, stretches. Laying down all day is not gonna help 😂

[@shanmugapriyathanagavel9236]

From which week we have to start

[@korrapatipallavipallavi5787]

Im 21weeks now... And i have cervical stich can i do this excercises???

[@pri.nagar2171]

In which trimister we can start doing this exercise.

[@palwashagul399]

How many time we do this in a day?

[@alimaedagondon2098]

It is safe for 1st & 2nd trimester?

[@sofiaazam8035]

Is it okay for Symphysis pubis dysfunction???

[@mckaylarenae3950]

Are these safe for those with SPD? I know some stretches that open the hips can harm it but I’d love to do these!

[@DanceePinkston]

Finding ways to promote balance and alignment helped me so much with SPD. ☺️

[@Pranshumishra-BLR]

Can it be done in 18 week of pregnancy

[@quietcamping1549]

Watched this for my wife! BTW this is the soundtrack to KSP 1😅

[@micaelajaneponce4754]

can i do this at 25 weeks?

[@mhyllesvlog6]

Is this okay i do this 31 weeks preggy here

[@sarahs7253]

is this yoga? or just stretching? i love that lil side table. so cute.

[@DanceePinkston]

The top stretches that were hand picked and combined into a routine by me to relieve common pregnancy aches and to prepare your body for birth! 😘

[@leamaeagunan712]

Does this help with sciatica pain?

[@DanceePinkston]

It helped me get rid of it!

[@leamaeagunan712]

Omg. Thank you. I will surely start doing this. This has been my struggle for almost 2 weeks now. I hope this will help me too.

[@leamaeagunan712]

Been doing this stretches since the day that I bumped into this video. I was feeling a very intense sciatica pain and can't even go up and down the stairs without any help and tearing up. But after trying this out on the first time, my pain just instantly fades. I do this stretches everyday now and I am so happy that the pain never came back ❤️

[@meghna2495]

Can we do this exercise in evening time??

[@DanceePinkston]

I did it whenever I needed!

[@SEHLACE]

How often do you suggest doing these stretches?

[@DanceePinkston]

I did them as much as I needed for relief

[@SEHLACE]

@@DanceePinkston Thank you.

[@biggofoe4258]

My wife is seven months pregnant can she do it?

[@madiskartengcouple2568]

Is it ok to do this in 14 weeks pregnancy?ty

[@DanceePinkston]

I did them all throughout my pregnancy, but I had no medical conditions to be concerned about. 😌

[@justicemunsell200]

Can I do these on a chair instead of bed? My bed doesn't offer nearly enough support and makes it hard to do these

[@DanceePinkston]

Absolutely! That’s actually better! I just didn’t have a sturdy table chair since we only had a eating bar area.

[@uchisrivlogs6778]

Mam I'm in 6th month so can I do ? Please suggest

[@DanceePinkston]

I did them in my 6th month and had no preexisting conditions. ☺️

[@jogiegonzvilla6049]

Soothing video but didn't do it for me ~ 38 weeks very uncomfortable but felt no difference 😕

[@DanceePinkston]

So sorry momma. What are you feeling like what hurts? I went to prenatal chiropractor to help bring everything back into alignment. Stretching really helped maintain comfort throughout the week.

[@pearljoydelator4293]

How about for high risk in premature labor? Can I do this too?!

[@annamoka2576]

Goood

[@genevansmoak4652]

I’m having pelvic pain and I’m in my first trimester (second pregnancy

[@DanceePinkston]

I’m sorry to hear that. Yes the relaxin hormone can make our pregnant ligaments feel so loose. These gentle stretches helped me stay in alignment and felt so good to my hips!

[@abiraiqbal3690]

Is this safe in all trimesters

[@DanceePinkston]

I did them all throughout my pregnancy with no preexisting conditions. ☺️

[@shivanisharma4983]

Very nice! When are you due?

[@DanceePinkston]

I am due at the end of June! Thank you for asking. When is your due date again?

[@shivanisharma4983]

@@DanceePinkston beginning of august Lots of love. Glad we are in this journey together

[@DanceePinkston]

Me too! This is so fun! You have so much time shivani I wouldn't worry about baby positioning (from your concerns on other comments) until after 37 weeks. Babies move all around all the time throughout pregnancy! For right now focus on health and pelvic posture and balance. :)

[@wajeehaumer2337]

5 time namaz ma b yahi exercise ati ha agar ap 5 time namaz paren to apki nakion ma azafa hoga or exercise b hojy gi🤗😇

[@seshiruduran7237]

Is it ok if you're in your 4months?

[@DanceePinkston]

I started them right away! But you know your body best! 😘

[@jaishreem9384]

Can we do this twice a day.. im 26 weeks pregnant back pain is Killing me

[@DanceePinkston]

I did as much as I needed or felt comfortable doing. 🙂

[@jaishreem9384]

Thank you so much

[@lilynatasya4280]

💕

[@hadiaawais9139]

Tell me that 8 month pragnent woman can do this?

[@DanceePinkston]

I did them throughout my entire pregnancy 🥰

[@razelcomia9136]

Thank you for this. 😭it's so helpful as i am on my 14th week and been suffering from pelvic pain the past few days. Just did it once and i felt the difference. 🥲🥲🥲

[@DanceePinkston]

Yay!

[@therealandrielle]

Nice stretch routine but am I the only one who almost bust their a** when trying to do the squat.. I think I need to get back into the habit lol.. I’m 29 weeks & 3 days

[@natekrieger5741]

When did you change the name of your channel?!

[@DanceePinkston]

I just did a few weeks ago! Added birth at the end! Why??

[@natekrieger5741]

Just noticed it changed. That’s all.

[@natekrieger5741]

It was Fearless Momma, correct!!

[@DanceePinkston]

@@natekrieger5741 oh I see the confusion! I have a second channel called fearless momma birth with a bunch of saved playlists from the Dancee Pinkston Birth Channel incase people forget my name/original channel. Fearless Momma seems to be a little catchy 🥰 Glad you found my main channel that I post on! 😘

[@natekrieger5741]

Fearless Momma is Definitely Catchy!!!!!!!

[@DewiChantika-kb9rl]

Pilm bokep

[@mariahharvan961]

Have you always had an outie belly button or did it use to be an innie?😂

[@DanceePinkston]

Used to be an innie pre babies. 😂same thing for you??

[@christinacampbell7204]

That was wonderful. Thank you

[@DanceePinkston]

Couldn’t go a day without it! Glad it helped you.☺️

[@PhoenixwayNet]

Finally!!! A pregnancy yoga routine that is safe, gentle, and adapted to the pregnant woman. As a male yoga teacher, I'm shocked at how many of the pregnancy yoga videos by women involve challenging poses done while standing! Thank you for this!!!

[@DanceePinkston]

Thank you for sharing your experienced observations!

[@KeyaunaChenelle]

34 weeks over here and I've did this twice..it definitely helped with my back, hips and pelvis pain. Thank you 💙💙💙

[@pearls.9277]

I feel so much better, thank you! 37 weeks pregnant.

[@baboloki]

My pelvic pain is gone after doing just one set of this last night before going to sleep! Couldn’t believe it

[@rebeccamorris1032]

Feels great and isn't too hard for those in 3rd trimester.

[@mberg223]

Oh these feel so good! Also the energy in the video is super relaxing and the all the hurrying just fades away!💗

[@humbleconfidence8844]

Thank you! I was in tears and have been for the past 10 weeks as I don’t think my body is handling twins well. These stretches definitely brought relief. I’m going to repeat now and do daily.

[@hilary6520]

I rarely comment on youtube videos but this just helped give me relief in minutes! Thank you so much, going to do this every day 😊

[@hilary6520]

Also, as Christian I appreciate that these are stretches and not yoga 😊

[@jeneamonae]

Soothing video ✨

[@DanceePinkston]

Thank you Jenea! Are you expecting?

[@forsale1525]

which months i can perform this exercise. im 20weeks pregnant thank you

[@christinaswihartvergara9192]

This video is just what I was looking for! Thank you. Side note: where is your bedding from?! I’ve been looking for this color for awhile.

[@DanceePinkston]

It was a pregnancy life saver. I couldn’t ever skip a day. Thank you for your feedback..I really appreciate it. ☺️ And my duvet is from magic linen (wood rose) but there are other blush linen duvet look a likes on amazon! I have them linked on my like to know it app ltk.app.link/BUzSqeSY6cb. ☺️

[@yolanag]

Thank you! I definitely needed this stretch today!

[@addyybrown4661]

@Dancee Pinkston you did not mention how far into your pregnancy you are & is ideal for this exercise. I am 3 months pregnant

[@DanceePinkston]

I did this all throughout my pregnancy. ☺️

[@Flextec]

finally some stretches for the male beer belly fraction ;-)

[@sheetalshrestha4855]

Now I'm in the 3rd trimester, I can now feel every stretch (after a few weeks of trying something else). It feels so good.

[@DanceePinkston]

Love this feedback!

[@GraceArellanoPerez]

Wow!!!

[@DanceePinkston]

How are you doing Grace? :)

[@GraceArellanoPerez]

Dancee Pinkston doing good :) now have newborn already :)

[@DanceePinkston]

Grace Arellano Perez yay!! Aw I bet they are precious! Keep me updated! And find me on Instagram! ☺️

[@danny55430]

Wow easy never worked out much before yoga has been an easy introduction for me 😊 everything feels wonderful. 🥰❤ my back feel great this is magic.

[@Daintydaisy2023]

Wow this is amazing, I feel so much better

[@dianamurcia8438]

I do this daily..best way to start the day. Thank you :)

[@farzanasultana9412]

I have anterior placenta. Can i do this?

[@ohkayinc7048]

At which stage should we do this exercise please

[@DanceePinkston]

I did this throughout my entire pregnancy. ☺️

[@ohkayinc7048]

@@DanceePinkston okay thanks a lot

[@lidiaaa6663]

Just tried this in hopes it helps my back pain