Pregnancy changes your body's hormonal balance. One result of this change is a loosening of the muscles and tissue in your hips, explains NetWellness. In some women, this loosening causes hip pain. Performing exercises to work your hips can help to relieve pain and keep you supple. Because your hips are connected to your back and legs, try exercises that also work your lower back and abdomen.
Ankle to Nose
The ankle to nose exercise helps to stretch out your hip ligaments as well as the muscles in your lower back. It's best done laying flat on the floor, according to West Valley College Stretch and Flex. Bend your knees until your feet are flat on the floor. Lift your pelvis slightly upward and pull one ankle gently over the opposite leg at knee level. Carefully continue to raise your leg toward your chest. Hold it in place for a few seconds, breathing steadily throughout the stretch. Don't push the stretch farther than is comfortable.
Hamstring Hip Stretch
Stretching out your hamstrings---the muscles on the back of your thighs---helps to keep your posture and lower back in good condition. Hamstring stretches also work your hips. Perform this exercise standing upright. Carefully push your right leg straight out, leaving both feet on the ground. Lift your right toes so that your foot points up and your heel remains on the floor. Bend forward at the hips until you feel a warm stretching down the back of your leg and in your hips. Hold the position for 10 seconds. Repeat on the other side.
Hip and Sciatic Stretch
Working both the hips and the sciatic nerve helps target two of the most common pain regions in pregnant women. The sciatic nerve is a large nerve that runs from your lower back into your legs. You can try this exercise sitting on the ground or sitting upright in a stable chair. If you're heavily pregnant, you may find exercising in a chair much easier. If on the floor, pull one leg over the other as though you are going to sit cross-legged. Carefully lean forward. If seated, put one ankle on the other and gently lean forward. You should feel a stretching sensation in your hips.
Hip Lift
The hip lift is another floor exercise that you can do while laying down. It helps work the hips and muscles in the inner thigh. Lie on your right side with your right arm propping up your head. Use your other arm to keep yourself steady and secure. Gently pull your upper leg forward until it bends 90-degrees at the hip. Inhale deeply and slowly lift your upper leg toward the ceiling. Hold the position for a few seconds, then breathe out and lower your leg to the starting position. Repeat on the opposite site.
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