Written by

Gina Conley, MS

September 10, 2024

Top 5 Hip Mobility Exercises for a Better Pregnancy

Fitness, Pregnancy

In this blog, I am going to guide you through a 10-minute hip mobility routine designed to release tension in the pelvic floor, enhance thoracic mobility, and improve overall movement. Perfect for any time of day (including bedtime!), this routine includes five key exercises: Frog’s Pose, One-Sided Groin Stretch with Adductor Rock Back, Pigeon Pose, 90/90 Position, and Hero’s Child’s Pose. So go ahead and grab some pillows and we’re going to move through a 10-minute hip mobility routine.

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Why Focus on Hip Mobility?

Hip mobility is crucial for maintaining balance, flexibility, and overall comfort, especially during pregnancy. As I prepare for baby number four, I’ve discovered how important hip mobility is in managing discomfort and ensuring pain-free movement for me throughout my day. These exercises have become a nightly ritual for me, and I’m excited to share them with you!

What You’ll Need

For this routine, all you need are some pillows for added comfort and support. You can perform these movements on your bed or the floor, depending on what feels best for you. I like to do this routine before I got to bed at night, but you can do this any time of day!

1. Frog Pose

Start by spreading your knees apart and aligning your ankles with your knees. Sit back into your hips to feel a deep stretch in your groin. Hold this pose for a minute, using pillows under your hips if needed for extra support. Feel free to gently rock forward and backward to deepen the stretch.

Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!

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2. Adductor Rock Backs

Extend one leg to the side and tuck the other foot behind you. Place your hands on the floor and shift back towards your heel to stretch the inner thigh of the extended leg. Rock back and forth to enhance the stretch. Repeat on the other side, ensuring you feel a similar stretch through the inner thigh.

3. Pigeon Pose

Sit with one leg bent in front and the other leg extended behind. This pose targets the glute and piriformis muscles. For added comfort, place a pillow under your top leg. Lean slightly towards the front leg or turn your body to enhance the stretch. Remember to breathe deeply and relax into the position.

4. 90/90 Position

This pose involves sitting with one leg bent in front and the other leg bent behind you, each at 90 degrees. Reach across your body with the arm on the same side as the front leg and lean towards the back leg. This movement helps with both external and internal hip rotation. Switch sides and repeat, focusing on deep breaths and gentle movements to deepen the stretch.

5. Hero’s Child’s Pose

Similar to the Frog Pose but with a slight variation, this pose involves sitting back with knees bent in and ankles rotated out. Place pillows in front for support and shift your hips backward. This pose targets the back half of the pelvis and provides a gentle stretch. Hold the position or move in and out of it to find what feels best.

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Final Thoughts

These hip mobility exercises help release tension, improve your pelvic floor health, and enhance thoracic mobility. Whether you’re winding down for the night or need a midday stretch, this routine can make a significant difference in how you move and feel.

If you’re looking for more in-depth guidance on prenatal fitness, check out my book Training for Two. It’s a comprehensive guide with modifications for each trimester, pain relief exercises, and tips for preparing for birth.

I hope this routine helps you feel more relaxed and mobile, whether you’re heading to bed or just taking a break during the day!