Exercises: Spinal Exercises

The following exercises are simple, effective ways to help maintain healthy spinal mobility and alignment during pregnancy. Remember that breathing is an integral part of all stretching and that regular practice achieves the best results.


Waist Rotation Exercise Hip Rotation Exercise Spine Stretch Exercise Spine Stretch – Forward & Back Torso Twist Pelvic Rock

Waist Rotation

  1. Stand with hands on waist, feet about shoulder's width apart.
  2. Bend forward slightly from the waist and rotate upper body several times clockwise.
  3. Repeat, rotating upper body counter-clockwise.
  4. Keep hips stationary.
  5. Repeat both directions several times.

Hip Rotation

  1. Same start position as Waist Rotation.
  2. Keep upper body stationary.
  3. Rotate hips clockwise.
  4. Repeat, rotating hips counter-clockwise
  5. Repeat both directions several times.



Spinal Stretch - Side to Side

  1. Same start position as above.
  2. Keeping hips stationary, bend at the waist to the left as far as you can comfortably.
  3. Repeat, bending to the right.
  4. Repeat both sides several times.



Spinal Stretch - Forward and Back

  1. Place fingers at the base of the spine, with the lefthand to the left of the spine and the righthand to the right.
  2. Bend forward slightly from the waist.
  3. Gently bend spine backward, while pushing fingers forward, and raising heels off the ground.
  4. Go back to start position.
  5. Repeat, with fingers slightly higher up the spine.
  6. Continue to repeat the process until you have gone as far up the spine as possible.

Torso Twist

  1. Stand with feet about shoulder width apart.
  2. Extend arms to the side, even with shoulders, parallel with the ground.
  3. With arms extended, twist to the left from the waist up. Be sure to look to the left.
  4. Repeat, twisting to the right. Be sure to look to the right.
  5. Repeat both directions several times, making sure to look in the direction in which you are turning.

Pelvic Rock

  1. Get on hands and knees, keeping back flat and spine parallel to the ground.
  2. Gently tense the lower abdominal muscles and squeeze buttocks, rocking pelvis forward and tilting pubic bone towards chin.
  3. Hold position. You should feel a stretch along the lower back and sacral areas.
  4. Release and return to start position.
  5. Repeat 10-20 times, with concentration.


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