Pregnant woman doing stretches before bed

3 Bedtime Pregnancy Stretches for Happy Hips

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Hip and lower back pain are common complaints during pregnancy as the spine and hips change through the trimesters. To help ease hip pain I recommend these three stretches before bedtime.

3 Bedtime Pregnancy Stretches

Butterfly Stretch

The butterfly stretch is a stretch is great for the hips but also for perineal stretching in preparation for birth. Hold this stretch for 30 seconds-1 minute.

Knee Rocks

Knee rocks will help open the hips. Static stretching is great, but movement really helps. Do 10-12 of these per side.


The figure-4 stretch feels so good but may get a little uncomfortable later in the third trimester. You can also do this stretch in a seated or standing position. Do a 30-second hold per side, switching a few times back and forth.

Stretching before bed is a great way to ease into sleep and can help manage the middle of the night aches and pains. In my 8-week third trimester program, I provide pregnancy-safe stretches as well as strength training workouts to do each week to ease common aches and pains. You can learn more about the program here!

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