Prenatal Series Best Stretches for Pregnancy to Relieve Aches and Pains | Pregnancy Unleashed

We go through some of the best stretches for your pregnant body, relieving those everyday aches and pains you may be experiencing. This routine leaves you feeling open and centered.
Full length videos + download options can be found on Vimeo vimeo.com/ondemand/pregnancyun...
pregnancyunleashed.com
Diana Antholis
Vinyasa Flow Yoga RYT200 (Registered Yoga Teacher)
Author, Life Coach, Personal Trainer, Prenatal/Postpartum Exercise Specialist
dianaantholis.com for my books, videos, and how to create your mantra.
/ dianaantholis for short yoga videos and daily life
Prenatal Series - Pregnancy Unleashed
KZbin: • Pregnancy Unleashed Pr...
Vimeo: vimeo.com/ondemand/pregnancyu...
Please consult your doctor before starting any exercise program. If not, you confirm you are doing these exercises at your own risk.

[@DianaAntholis]

Core and Pelvic Floor Re-education Postpartum Phase 1 is out now! kzbin.info/www/bejne/hafIiHWJaadkrJI

[@ravanc.3799]

I'm not sure what to attribute my successful labor to. I just gave birth to my first baby. I was in labor for 4 hours. I had a natural delivery ... no epi. I worked out to this video Monday to Friday. Sat n Sun was my day off. I needed a break. But thanks for making this!

[@DianaAntholis]

Wow what a wonderful story. I'm so happy to hear this. And a huge congratulations on your baby! Thank you.

[@lulum1400]

when did you start? what week were you

[@salsaadi3039]

I had my baby 10 months ago, this video was the only thing that helped my horrible back pains. I still come back and do the moves whenever I'm feeling sore or stiff and it's honestly a lifesaver during quarantine! Thank you Diana xxx

[@DianaAntholis]

Oh I’m so happy to hear that. Thank you so much!

[@nicoleoleksza258]

This is the best!! Not to tough or long and not overly “pregnancy chatty” thank you!!

[@DianaAntholis]

Nicole Oleksza Thank you!! “Pregnancy chatty” made me 😂

[@sarahgraham6098]

I’ve been having the worst side pain in my second trimester, and your video works every time! I don’t normally do a ton of yoga but I was desperate to try something for the pain. Thank you so much for making this!!

[@angelm.esperas2872]

Thanks for this!!

[@raniaclaire]

This was perfect. Loved the pace and the calmness in your voice. I really appreciate you sharing this with us!

[@DianaAntholis]

Oh thank you so much I appreciate you writing to me. 😊

[@kelynds]

Finally. Gave birth to a healthy baby boy. thanks to this exercise cause I didn't felt much pain on my labor and it took only 5push to get the baby out. Thanks Diana!

[@DianaAntholis]

I’m SO happy to hear this!! Congratulations mama

[@PregnancyandPostpartumTV]

Thank you! So helpful to keep the aches and pains at bay!

[@DianaAntholis]

Pregnancy and Postpartum TV Great news.

[@shaunapugh]

Tomorrow I will be 26 weeks pregnant with twins. I started this about a month ago, after terrible back pain. I try hard to follow this vide every morning and night, it’s been a saviour! I know this because when I don’t do it I look shriveled up and have discomfort all day long. Thank you so much for sharing this content, keep doing the good work!

[@DianaAntholis]

Shauna O Thank you for this wonderful comment. I’m so glad these exercises have been working so well for you.

[@ivanhunt5275]

It's relieving me from bloating :) Thank you!

[@amberlynn1235]

This was my favorite stretching video to do while I was pregnant. It really targeted all of my aches and pains. I’m now 5 months postpartum, and I still love to do this routine to relieve the aches I have from nursing and carrying baby all day. Thank you!

[@DianaAntholis]

I’m so happy to hear this. Thank you!

[@svashtika]

​@@DianaAntholisI keep coming back to it 10 months postpartum 😊 And would love some new videos!

[@DianaAntholis]

Planning on it next year !

[@rayasaya6803]

Love this!

[@amyallen3419]

I do this every day and am in my 3rd trimester.... it's wonderful!!!

[@DianaAntholis]

Excellent!

[@jovankabatinic1437]

This is so helpful,thank you for sharing

[@PengPeggy]

Do this every morning during pregnancy, it feels so great😚

[@sundusalsayegh5159]

This is amazing, !

[@dinarosdiana8403]

Im 25weeks pregnant and my back really hurt everytime i go home after work. I do this every morning and before sleep. And my back pain suddenly gone after doing this. Thank u so much. It's so much help. Xx

[@DianaAntholis]

Dina Rosdiana So happy to help!!!

[@travaughnlewis566]

I'm loving it

[@dr.saralederersimpsonsvide7080]

This quick video is so good for getting relief while pregnant!!

[@DianaAntholis]

Dr. Sara Lederer's videos Glad you like it :)

[@EvolvingAuti]

Great workout

[@julietpotrykus9075]

Thank you for offering this! Love it.

[@DianaAntholis]

Juliet Potrykus so glad you love it!!

[@dayannadelarosa7620]

This is JUST right, perfect, thank you!

[@DianaAntholis]

Amazing!

[@BrendaRomaniello]

This was amazing! Thank you!

[@DianaAntholis]

You are welcome!

[@hepkoaldebany9690]

This is amazing really thank you ❤

[@melleesm]

Great stretches for pregnancy backache !

[@DianaAntholis]

Mel Lee thank you!

[@cintiasilva5803]

I used it while pregnant and it was amazing. The most efficient 10 minutes ever. I’ve recommended it to some pregnant friends and even to my husband who has a bad back at the moment ;) thanks for much Diana for putting this together and sharing with us.

[@DianaAntholis]

Oh you are so welcome. Thank you for your message. I’m thrilled this video has been helping all of you. Thank you for passing it along!

[@kristenm1516]

Even if you aren’t pregnant, this is still a great stretch series.

[@DianaAntholis]

💯!!!

[@elenahajda9817]

Thanks a lot. This exercises helps me a lot during my pregnancy. 🙏🙏🙏🙏🙏

[@kallybloome]

This was a life saver tonight. Thank you!

[@DianaAntholis]

You are welcome!!! Happy to hear this.

[@littlemiraclebabyadventure2292]

Thank you for this series it is helping me a lot xx

[@DianaAntholis]

Little Miracle Crafts you are so welcome! Please tell me anything else you need!

[@nakayagazzard665]

I’m 23 weeks pregnant atm, have been really really lazy and just randomly decided to start doing some stretches and exercises today. This was so good! Nice easy stretches , felt so good through my body as well! I’ll definitely be doing this routine everyday from now on 💓

[@DianaAntholis]

Nakaya Gazzard Amazing! Really happy to hear that. Thank you.

[@msmo3527]

I love the simplicity of this video. I'm 7 months, feeling all those aches and pains plus battling an old tailbone injury that likes to rear its ugly head during pregnancy and make things like walking and leaning over very painful. This excellent set of poses helps me live more normally. Love the calming setting and the no frills guidance. Frills annoy and distract me. I'm picky, but my thumbs are up! Thanks!!

[@DianaAntholis]

Moriah Momani Thank you for your great comment! I'm thrilled you are loving this video and living normally with the stretches through your pregnancy. All the best!

[@trenta7973]

All I can say is that this was a useful and amazing video!

[@DianaAntholis]

nancy rosa I’m very happy to hear that!

[@Fudgeebar]

omg I can hear the popping everywhere! Im 30 weeks! thanks for this it is such a relief

[@DianaAntholis]

I’m so happy to hear that! You’re welcome.

[@nikbuttercup5822]

I love this. I'm 25 weeks and it also helps me with anxiety

[@DianaAntholis]

Really happy to hear this Nik. I’m glad it’s working so well for you.

[@delilahbaby466]

I swear my lower back popped more than 5 times, great relief indeed and it got my hamstrings too (:! Thank you!

[@DianaAntholis]

Delilah Baby Haha! Excellent.

[@TheCozzienan]

Thank you for this lovely routine. I’ve written down the order of the postures so I can spend longer on the ones that that feel particularly good. I am 6 months pregnant with my first baby and my regular yoga has suffered. This was the first downward dog I’ve done for six months! It felt really good. Thank you again, I finally feel really positive about having a pregnancy practice! Corinne, London UK x

[@DianaAntholis]

Corinne Scurr Oh Corrine, thank you for your lovely comment. I’m really happy you are feeling well and positive with your pregnancy yoga practice now. That’s wonderful news. ☺️

[@tracykibue4211]

Thank you so much Diana, my best pregnancy experience started of with you and this video, i am so grateful, sending you love and light, you did so much for me.

[@DianaAntholis]

Oh I’m so happy to hear this Tracy. 💕🙏🏼

[@chantal92]

I do this almost everyday, starting my second trimester this week. I love these stretches !!

[@DianaAntholis]

Chantal Desbiens that’s wonderful! Thank you so much. I’m glad you’re feeling good.

[@Msempresstika]

This felt awesome. Just woke up in so much pain and now my body feels so relaxed. The stretches are so simple

[@DianaAntholis]

Chertika Phillip amazing!!!

[@OlinkaIsNasty]

Yep, all the good stretches and loved the one with the leg straightened behind. New exercise for me and very nice :-))) Adding to my playlist, thank you :-)

[@DianaAntholis]

Excellent! I’m so happy to hear this. I love that stretch too :)

[@RasuLOVEeLiNaonly]

aaahhh... my back feels so much better!!! thank you

[@DianaAntholis]

Элина Расулова I'm really happy to hear that!

[@gloriaalosio4229]

Thank you so much! I'm in my second trimester, and I've been looking for a stretch to do in the morning and at night. This is perfect.

[@DianaAntholis]

Gloria Alosio Excellent! Happy to hear that 😊

[@merriehansen5818]

I am 26 weeks pregnant and I desperately needed these stretches!! Thank you for saving me. :)

[@DianaAntholis]

I’m so happy to hear this Merrie!

[@nandajajaireth5039]

Absolutely amazing and simple stretches! I started getting a lot of pain in my lower pelvic region from week 29, these stretches literally took all the pain away after practising once. I’m a regular at these now. Thank you so much for sharing this video!

[@DianaAntholis]

Oh I am SO happy to hear this! You are very welcome. Thank you so much for writing.

[@BeaVaneX]

Thank you! I'm 29 weeks and I work as an assistant so I'm on the computer all day long. This was an excellent way to use my break time.

[@DianaAntholis]

Bea Rodríguez Ooo so glad to hear it!!!

[@laurenvanderwal4125]

Love love love🙌

[@DianaAntholis]

💎

[@katherinepereiaslovets7214]

These exercises are part of my routine, as you say 'it feels so amazing' thank you for such as straight forward and very helpful routine. Take care!

[@DianaAntholis]

Thank you for writing. I’m so happy to hear these are part of your routine. 💯

[@chanttttel]

Second pregnancy & came back to this video! Love this for every day stretching ❤️ thank you for making it

[@DianaAntholis]

I’m so happy you love it. Congrats on the second pregnancy!

[@littlemaeandco]

Same!! It’s the one I remember doing last pregnancy and it always eased my aches and pains. Thank you ❤️

[@rachellanda7277]

I was having the worst back pain this weekend and this morning and ooof it felt amazing 24 weeks yesterday

[@DianaAntholis]

Rachheldarling L Amazing to hear!

[@anastasia4145]

This is a lifesaver for me! I am 35 weeks pregnant and this helps me to get through the day! Thank you!

[@DianaAntholis]

Ana Ana You’re welcome! 😊

[@yangyangs09]

Thank you so much. . . It really helps. I'll try to do this everyday.

[@DianaAntholis]

Yangz-Kitchen You are welcome! Happy to hear this.

[@kateburke4585]

Thank you so much for this series which I am now using on my third pregnancy. You have a lovely calming presence and the short videos are ideal.

[@DianaAntholis]

Oh wonderful!! Wishing you well on your third pregnancy. Thank you so much.

[@karynsweet3138]

This is my favorite prenatal stretch video. I always feel so much better after completing it. Thank you!

[@DianaAntholis]

Karyn Sweet Thank you for the amazing comment. I’m so glad the stretches are working for you!

[@lucybest9217]

i hurt one side of my pelvis quite badly yesterday when i moved my one year old in his highchair without thinking, so ive been struggling to walk, bend and even sit comfortably for the last 36 hours or so, but ive had so much relief from doing these stretches. thanks so much for this video i will be doing these every day until i have this baby!!

[@DianaAntholis]

Lucy Freemantle I’m so glad these stretches helped you!!!!

[@tzb2019]

I'm back with my third pregnancy to do this routine again every night. I did it with my other 2 babies. My first was 6 years ago ❤

[@DianaAntholis]

Oh I’m so happy to hear this !

[@coxsamantha]

Thank you for this video. I'm 28 weeks and in quite a bit of pain in my back from shoulders to tailbone, and I've got the belly ligament aches too. I did the video at half speed the second time around for a deeper release. It was the perfect sequence to help relieve my aches and pains. I will be back often in the next 12 weeks.

[@faithcontreras8773]

Samantha Cox How do you watch the video at half speed? Do I need to download another app or is it possible to slow down videos straight from KZbin?

[@AmandaExpanded2514]

This was amazing. I’m in my 2nd trimester and work full time on my feet and have so much hip and back pain. Thank you. Shooting for a few times a week at least.

[@DianaAntholis]

I’m so happy the stretches are working for you.

[@Lucia0222]

Thank you so much it really helped me

[@DianaAntholis]

I love to hear that! Thank you

[@musicmavenpublishing2265]

This is an awesome series for those expecting as well as those who are not. ❤

[@DianaAntholis]

Music Maven Publishing Absolutely! Thank you!

[@luyandagirl]

This really saved me 💐

[@DianaAntholis]

😊😊

[@roaaghandour6970]

2nd pregnancy and still trying to do this everyday.. as a doctor it helps keep me pain free all day with my busy schedule

[@DianaAntholis]

roaa ghandour That’s excellent!

[@MoonlitNyxx]

I have 3 months left. I really needed this.... idk why but when I relaxed into the last stretch, my eyes started tearing up.

[@DianaAntholis]

Thank you Rashonda. The last stretch is a hip opener, and hip openers are known to bring up so much emotion for us. Let the tears flow!

[@Tee.88]

Just watching the beginning of the video, because I'm already on the floor.

[@DianaAntholis]

Mommy Diaries do what you can!

[@yvonnecobb4593]

Lmao me too!!!

[@taylorhearn4903]

I have 3 weeks left. This routine felt AMAZING

[@DianaAntholis]

Taylor Light Amazing!!!

[@krystalsheridan9474]

Woke up with a sore back this morning and it feels so much better thank you. I didn't lay on my back though as after 16 weeks in pregnancy your not allowed to but other then that this was a great video

[@DianaAntholis]

Krystal Sheridan glad to hear your back feels better!! As for laying on your back, it’s completely up to your pregnancy and your doctor’s recommendation. My midwife told me it was fine as long as I felt okay. Trust your body, it’s all we can do!

[@celenecordova9434]

❤️ it

[@lizcraft17]

This is perfect for a slow and calm in between my more heavier work outs every other day. I am in my third trimester, Thank you for making this.

[@DianaAntholis]

Liz Craft Oh thank you so much, I’m so glad it’s fitting in well with your exercise routine.

[@vaidalabutyte1119]

@@DianaAntholis ftghghjhjjjjnjjjjkm,kmmmmmmmmm,mmm,m

[@seashorespearl755]

29 weeks and these stretches are so helpful

[@DianaAntholis]

I’m very happy to hear that you are feeling better!

[@Guanyu664]

More prenatal yoga pls

[@violaviola3499]

I started working out using this video yesterday and the results yesterday were amazing so now I am doing it again and again till my due date comes, an 32weeks now

[@DianaAntholis]

Viola Viola I love to hear that!! Thank you 😊

[@adelinaciubotariu4480]

I am doing all your prenatal series and they are great I am pregnant in 38 weeks and my back pain it's so much better and after this stretches I feel whole my body relaxed. Thank you

[@DianaAntholis]

Adelina Ciubotariu I’m really happy to hear this!!! Thank you.

[@jagad89]

@Adelina which stretch feels you easiest and much effective? My wife having back pain issue , 25th week.

[@adelinaciubotariu4480]

@@jagad89 hello well I have 39 weeks now and I am doing nearly 1 hour of exercises a few times per week, the pain won't go away but after a few days I barely feel the pain. And I am doing all the DIANA Antholis exercise for hips, arms, and with the ball also. I don't like the long exercises who lasts more then 30 minutes I like the 10 minutes ones. And remember after you finish an exercise she might feel more pain, but after a good sleep she will feel better.

[@jagad89]

Thank you for sharing your experience

[@shakiyla.A_]

I suffer with back pain after my two sons. I'm now 4 weeks pregnant on baby #3 and I can see myself doing this often ! Thanks !

[@Abbyvzla]

Congrats on your pregnancy!

[@DianaAntholis]

Shakiyla Andino Love it! I hope you’re feeling great.

[@shakiyla.A_]

@@Abbyvzla thank you!

[@FanjinMeng]

37w+2D these stretches are such a life saver!

[@DianaAntholis]

Amazing! I’m happy they’re working for you.

[@FanjinMeng]

39w, still practicing :)

[@rainbowsunshine6376]

Stretches are great but really rushed . Do it with playback speed 0.75x.

[@DianaAntholis]

Rainbow Sunshine Exactly, play at your own speed. Glad you’re enjoying the stretches.

[@chelseyrandle1763]

Might be useful to mention to people that in the third trimester the body should be slightly elevated when laying on the back. Laying flat on the back causes compression a very important artery that can constrict oxygen to you and your baby.

[@DianaAntholis]

Many doctors and midwives have different theories on this. It’s highly dependent on the individual. Best to always talk to your own doctor because they know your body and situation.

[@dna8ify]

Is it okay to do this exercise at night before I go to bed? Coz I'm working during daytime.

[@DianaAntholis]

Yes absolutely

[@saarahennacreations8169]

Will these exercises help me in my cervical spondylitis. ....and yes right now i am 25 weeks pregnant also....and my neck pain really makes me cry:'(.....its so bad....please help me

[@user-lc6yw2bb3z]

How can I do the cat and caw pose if I had injured wrists cause I am a rheumatoid arthritis patient and I am pregnant? Plz help

[@DianaAntholis]

dho dho You can do it seated. Sit with your legs crossed and put your hands on your knees. Then look up and arch your back, then look down and round your spine.

[@diamondsglitznglam]

I’m in 2nd trimester at 14 1 day and I’m miserable bad soreness belly right side doctor days normal as had test and all and baby was fine 4 days ago and but I’m not ok I’m sore and nothing works but shower 🧼 helps some even certain laying hurts it sore no discharge at all for this and just wanna be less sore there isn’t pain pain it is annoying soreness that scare me right side come and go all day

[@NEWYEARS20243]

how many months after preagnt do this

[@DianaAntholis]

Shapla Begum When your doctor says it’s okay to exercise and when you feel like you can!

[@jasminemora6869]

Moves wayyy too fast to even have an actual stretch 30 seconds is the minimum amount of time to actually stretch out the muscles. Less than that doesn’t do anything. Great sequence though!

[@DianaAntholis]

Jasmine Mora The beauty of KZbin videos...you can pause them to stretch longer! :) Glad you liked the sequence.

[@lolarojy9273]

Nothing dangerous in these exercises for 5th month pregnant ?

[@DianaAntholis]

Nothing dangerous but ALWAYS check with your doctor that you are allowed to do any exercise or stretching. Everyone is different.

[@nadakhan647]

Isn’t it harmful to lie flat on the back during pregnancy? Please advise

[@DianaAntholis]

Nada Khan It’s completely individual. It is general advice to not lay on back but it’s highly dependent on you and your pregnancy if you can lay on your back. If you feel faint or not well, don’t do it. Confirm with your doctor to be safe!

[@38hayyamus]

Will i be ok if i do this? I'm just 16weeks pregnant, first baby...

[@DianaAntholis]

Aminah Parilla Always talk to your doctor first before you do anything physical as a precaution. Stretches are generally safe, but please do confirm with your doctor.

[@azranizam9057]

Can i do this? m 37 weeks pregnant

[@DianaAntholis]

Azra Nizam If your doctor has said you can do stretches and exercise, then yes! Any time.

[@azranizam9057]

Thank you:)

[@gayathri907]

i am currently 5 months and feel a bit of nauseated while bending.Is it normal and can i continue?

[@DianaAntholis]

gayathri suppushetty You need to listen to your body. If you feel nauseous when you bend, don’t bend. Talk to your doctor if you’re concerned.

[@selenajones1396]

My hip almost gave out doing the butterfly pose my baby likes to put his head in my hips

[@DianaAntholis]

Be careful! :)

[@la2912la]

Why such a rush? Way too fast...this is stretching- there should be time to take a few deap breaths in each pose

[@DianaAntholis]

la2912la You can hold the stretches for as long as you desire.

[@booz2694]

Maybe she doesn’t want a 40 minute YT Video.

[@agrubbs7496]

I didn't like this one as much as some of the others. It moved far too quick for me, personally.