Exercise during pregnancy offers a number of benefits, including reduced back pain, improved energy level and increased circulation, according to Sutter Health. Although you might not be able to perform the same exercises as you could before you were pregnant, modified stretching exercises can help you maintain some activity level while loosening muscles that can become tight as your belly grows and you carry an increasing amount of weight.
Roll-Down
This stretch is designed to relieve tense and sore muscles in the back. Stand with your back against a wall and your feet shoulder-width apart, according to Baby Center. Take a deep breath, then, as you exhale, roll your body down one vertebra at a time, beginning with your head and neck, then down your back. You might be limited by your stomach as to how far down you can roll--go only to a point that is comfortable and that you can comfortably support. When you reach the point at which you can go no further, inhale, then exhale to begin rolling back up, vertebra by vertebra. Your head should be the last part of your body to unwind. Repeat two times. If you have difficulty maintaining your balance while rolling down, do this exercise while seated.
Wall Push-Up/Calf Stretch
This twist on the classic push-up also incorporates a calf stretch to further loosen your muscles. Begin an arm's length away from a wall, and place your hands shoulder-width apart and at shoulder height. Lean forward slightly, then bend your arms to get closer to the wall. As you reach the closest position to the wall you are comfortable reaching, you should feel a stretch in your calves. Hold for 3 seconds, then exhale as you slowly push your body back toward the starting position. Do this exercise 8 to 10 times, according to Baby Center.
Hip-Flexor Stretch
Your hip flexors become especially tightened during pregnancy because your body must support an increasing amount of weight. This stretch allows you to work these muscles and reduce tension. Stand in a modified runner's stretch, with one foot about 18 to 24 inches in front of the other. You can balance yourself on a chair or place your hands on a wall for support. Bend your knees until you feel the stretch in the front of your hip, and hold for 20 to 30 seconds. Repeat for the other leg.
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