Exercises in Pregnancy: Hip Health Article

Double Hip Rotation

This exercise stretches the outer muscles of the hips and thighs.

• Lie on your back, knees bent, and feet flat on the floor.
• Keeping your shoulders on the floor with your knees bent and together, gently lower both knees to one side as far as possible without forcing them.
• Hold the position for 10 to 30 seconds, then bring knees back to center and repeat on the opposite side.

Single Hip Rotation

This exercise stretches the muscles of the pelvis and inner thigh.

• Lie on your back and bend your knees. Let your right knee lower slowly to the right, keeping your left leg and your pelvis in place.
• Bring your right knee slowly back to the starting place. Repeat the exercise with your left leg.

For more stretching exercises, go to Exercises in Pregnancy: Buttocks, Thighs, Hamstrings , Exercises in Pregnancy: Calf Exercises, Exercises in Pregnancy: Gentle Stretches, Exercises in Pregnancy: Wrist & Ankle Exercises, and Exercises in Pregnancy: Neck & Shoulders Exercises.

For more strength exercises, go to Exercises in Pregnancy: Buttocks, Hips, Thigh, Exercises in Pregnancy: Arms & Shoulder Exercises, Exercises in Pregnancy: Shin, Ankle & Calf Exercises, and Exercises in Pregnancy: Abdomen & Thigh Exercises.