Simple Ways to Add Movement to Your Daily Routine During Pregnancy by Torey Guimaraes

Incorporating movement into your daily life can be easier than you think! By using what’s already part of your routine and making small, intentional changes, you can build healthy, sustainable habits that support your pregnancy journey and might even help through post-partum!

People often talk about “losing the baby weight” or “bouncing back after pregnancy”, but these phrases can feel overwhelming and discouraging.

Instead of focusing on unrealistic expectations, let’s shift the perspective. The steps below are designed to make starting your movement journey approachable, empowering, and stress-free!

Approach One: Doorway Delights

A quick stretch to open up the chest and shoulders while moving through your home.

Steps:

1. Stand near a doorway and place one hand on the door frame at about shoulder height.
2. Keep a slight bend in your elbow to avoid strain.
3. Slowly step forward with one foot, allowing your chest to open.
4. Feel a gentle stretch through your pectoral muscles, deltoids, and lats.
5. Hold for 20–30 seconds while breathing deeply.
6. Step back to release the stretch.
7. Switch sides, placing the opposite hand on the door frame and repeating.
8. Repeat 2–3 times per side as needed.

What’s Working?

• Opens the chest and shoulders, counteracting poor posture from daily activities.
• Improves upper body mobility, which is especially helpful for carrying or feeding a baby postpartum.
• Encourages gentle movement throughout the day without taking extra time.

Breath Pattern:

• Inhale: Before stepping into the stretch, filling the ribs with air.
• Exhale: As you step forward, allowing your chest to open and relax into the stretch.
• Hold for several breaths, inhaling to expand the chest and exhaling to deepen the stretch.
• Exhale as you step back and switch sides.

 Choice Two: Gentle Hanging

Stretch your back, open your hips, and relieve tension while prepping a meal.

Steps:

1. Stand near your kitchen counter with your feet slightly wider than hip-distance apart and your toes turned slightly outward.
2. Hold onto the counter for support with a light grip.
3. Slowly bend your knees and lower yourself closer to the ground, keeping your heels grounded.
4. Feel the stretch in your pelvic floor, hips, knees, and glutes.
5. Hold for 20–30 seconds, breathing deeply.
6. Slowly straighten your legs to return to standing.
7. Repeat 2–3 times as needed.

What’s Working?

• Uses a stable surface for support, making it accessible and safe.
• Engages the pelvic floor, hips, knees, and glutes, which are crucial for stability and mobility.
• Helps relieve lower back tension often experienced during pregnancy.

Breath Pattern:

• Inhale: As you prepare to lower into the squat, filling the ribs and belly with air.
• Exhale: As you slowly bend your knees and lower down, engaging your pelvic floor and core.
• Hold the stretch for a few deep breaths, focusing on inhaling into your lower ribs and exhaling to gently lift the pelvic floor.
• Exhale as you press into your feet and return to standing.

 Route Three: Hands on the Wall

A quick stretch for your calves and hamstrings while walking from point A to point B.

Steps:

1. Stand facing a wall and place both hands on it just above shoulder height.
2. Step your left foot back, keeping your right knee bent and your left leg straight.
3. Keep your left heel pressed into the floor to stretch your calf and hamstrings.
4. Hold for 20–30 seconds, breathing deeply.
5. Switch sides, stepping your right foot back and repeating the stretch.
6. Repeat 2–3 times on each side as needed.

What’s Working?

• Stretches the calves and hamstrings, which can become tight due to postural shifts.
• Supports circulation and flexibility, which can help reduce swelling and discomfort.
• Requires minimal effort and can be done in seconds during everyday movement.

Breath Pattern:

• Inhale: Before stepping back into the stretch, feeling the ribs expand.
• Exhale: As you step your foot back and press the heel into the floor, allowing the muscles to release.
• Hold for several breaths, inhaling to lengthen the spine and exhaling to deepen the stretch.
• Exhale as you switch sides.

 Option Four: Hug the Baby

Promote relaxation, core engagement, and better sleep with deep breathing.

Steps:

1. Find a comfortable position—sitting cross-legged, on all fours, or standing.
2. Place your hands on your belly.
3. Take a deep breath in, expanding your belly.
4. Exhale fully, pulling your belly in and up toward your spine.
5. Visualize your baby moving deeper into your body as you exhale.
6. Repeat for 5–10 deep breaths.
7. Use this breath before movement or exertion to help prepare for birth.

What’s Working?

• Encourages relaxation and deep breathing, reducing stress and promoting sleep.
• Strengthens the core and pelvic floor, which is beneficial for pregnancy and postpartum recovery.
• Helps regulate the heart rate and nervous system, creating a calming bedtime routine.

Breath Pattern:

• Inhale: Deeply into your belly, expanding your ribs and allowing your breath to move through your entire torso.
• Exhale: Slowly pull your belly up and in, engaging the deep core and feeling your breath move downward.
• Repeat for 5-10 breaths, letting the exhale be longer than the inhale to promote relaxation.

 Path Five: Opposite arm-leg Reach

Use TV time to get some gentle movement in with an all-fours stretch.

Steps:

1. Come into an all-fours position with your hands under shoulders and knees under your hips.
2. Start with Cat-Cow:
• Inhale, arch your back, lift your chest and tailbone.
• Exhale, round your back, tuck your chin to your chest.
• Repeat 5–6 times.
3. Move into Scapular Protraction & Retraction:
• Keeping arms straight, push your shoulder blades apart, then squeeze them together.
• Repeat 5–6 times.
4. Add Opposite Arm & Leg Reach:
• Extend your left arm forward and your right leg back, creating a long line.
• Hold for 3–5 seconds, then return to all fours.
• Switch sides and repeat.
• Do 5 reps per side.

What’s Working?

• Engages core, scapular stability, and spinal mobility without requiring much effort.
• Combines movement with relaxation, making it easy to maintain consistency.
• Strengthens balance and coordination, which are essential as the body changes.

 Breath Pattern:

Cat-Cow:

• Inhale: Arch your back, lift your chest and tailbone.
• Exhale: Round your back, tuck your chin to your chest.

Scapular Protraction/Retraction:

• Inhale: As you press your shoulder blades apart.
• Exhale: As you squeeze them back together.

Opposite Arm & Leg Reach:

• Inhale: Extend your arm and leg out, reaching long.
• Exhale: Engage your core and bring them back to all fours.

 Suggestion Six: March in Place

A simple way to improve circulation and stability while waiting for your morning coffee.

Steps:

1. Stand tall with your feet hip-width apart.
2. Begin marching in place, lifting one knee at a time.
3. Keep a slight bend in your knees and engage your core.
4. Maintain a steady rhythm, moving at a comfortable pace.
5. Continue for about 5 minutes or until your coffee is ready.
6. Bonus: Swing your arms naturally to engage more muscles.

 What’s Working?

• Improves circulation and blood flow, which can reduce swelling and discomfort.
• Supports balance and stability, key factors for pregnancy and postpartum movement.
• Engages the core and leg muscles in a gentle, low-impact way.

 Breath Pattern:

• Inhale: Before lifting your knee, engaging the core.
• Exhale: As you lift the knee and shift your weight.
• Continue with rhythmic breaths, inhaling as one foot lands and exhaling as the opposite knee lifts.

 Alternative Seven: Morning Roll Downs

Start your day with a gentle full-body stretch.

Steps:

1. Stand with your feet slightly wider than hip-distance apart.
2. Keep a soft bend in your knees to protect your lower back.
3. Tuck your chin to your chest and begin to slowly roll down, one vertebra at a time.
4. Stop at a comfortable depth, letting your arms dangle.
5. Gently sway side to side, shift your weight from left to right, or nod your head.
6. Take a deep inhale, then exhale as you slowly roll back up, vertebra by vertebra.
7. Repeat 2–3 times for a refreshing morning stretch.

What’s Working?

• Enhances spinal mobility and flexibility, preventing stiffness.
• Encourages deep breathing and circulation, helping wake up the body.
• Loosens tight muscles in the back, shoulders, and hamstrings, which often feel tight in the morning.

 Breath Pattern:

• Inhale: Standing tall, lengthening the spine.
• Exhale: Tuck your chin to your chest and begin rolling down, vertebra by vertebra.
• Inhale: At the bottom, allowing your spine to release.
• Exhale: Slowly roll back up, engaging your core.

 

Some final gems of wisdom to consider:

1. The Power of the Mind-Body Connection
• Your thoughts and emotions directly influence how your body feels and acts. Maintaining a positive connection through your mind and body can make a difference, ease discomfort and promote calmness. 
2. Visualizing Wellness: The Mind’s Role in Healing
• Imagining a calm and strong body and mind can help reduce anxiety and tension. It is important to remember that manifestation can play a role in our mindset.
3. Daily Wellness Rituals for a Balanced Life
• By incorporating a few of the movements listed above and taking a few minutes a day for mental wellness can create peace and calmness. Using methods like meditation, journalling or self-love exercises can help promote positivity! 
4. Embracing Change with Gratitude and Strength
• Your body is doing something incredible! Moving away from thoughts from what’s changing or shifting, let's embrace the mindset of appreciation and gratefulness for what your body is doing - growing life! 
5. Movement as Celebration: A Joyful Approach to Exercise
• Rather than exercises to look a certain way or change your body, let's move towards a movement that feels healthy, fun and sustainable! 

I hope you can implement these steps into your everyday life. Setting aside a few minutes for you, your body and your baby can work wonders. 

 

Hi, I’m Torey! I’m passionate about Pilates and the power of mindful movement. I believe that breath, movement, and intentional care for the body are essential for overall well-being. My goal is to help others build strength, mobility, and awareness through Pilates, creating a practice that supports both physical and mental health. 

Contact me! [email protected]