Daily Movement Practices for a Healthier Pregnancy Journey

Staying active during pregnancy has SO MANY BENEFITS including but definitely not limited to:

🌟less pain
🌟better sleep
🌟better positioning for baby
🌟smoother labor & recovery
🌟stress reduction
🌟positive mindset

Does it guarantee these things? No, nothing can guarantee how your birth will turn out. But research has shown that it can improve these areas and anything that can make your pregnancy, birth, and recovery even a little easier is worth doing!

Now, this doesn’t have to mean intense workouts or lengthy gym sessions, whether you were doing that before or not. Going to an in-person class where you can eliminate distractions and have encouragement from others is the best, but short at home flows can be just as beneficial. Simple, intentional movement can go a long way in supporting your body, improving your comfort, and preparing for a smoother labor and delivery.

Incorporating daily movement practices, like walking, Spinning Babies® techniques and prenatal yoga, can help align your body, create space for your baby, energize you, mentally ground you, and ease common pregnancy discomforts. The best part? These movements are simple, practical, and can fit into even the busiest schedules.

Below are a few simple daily movement practices that support a healthier, more comfortable pregnancy. These moves help you to get in tune with your body by connecting breath with movement. They also provide strength and stability for your back and core to reduce pain and relax and balance your ligaments to allow for baby to move into an optimal position.

1. Cat-Cow Stretch

How to do it:
Begin on your hands and knees, with wrists under shoulders and knees under hips.
Inhale, arch your back, lifting your head and tailbone (Cow Pose).
Exhale, round your back, tucking your chin and tailbone (Cat Pose).
Move slowly, repeating for 5–10 breaths.

2. Side-lying release - Inspired by Spinning Babies®

How to do it:
Lie on one side with your hips and shoulders stacked. Use pillows under your head and between your knees for support.
Have a partner gently press down on your top hip for added stability.
Stay in this position for 3–5 minutes, then switch sides.
Why it helps: This movement releases tension in your pelvic ligaments, promoting better alignment and potentially reducing labor discomfort.

3. Hip Circles on a Birth Ball

How to do it:
Sit on a birth ball with your feet flat on the ground, hips slightly higher than your knees. Slowly circle your hips clockwise for 5–10 breaths, then switch directions. You can also do figure eights and sway side to side for added variety. These are so easy to do while watching tv or working.

4. Forward-Leaning Inversion - Spinning Babies® technique

How to do it:
Kneel on the edge of a couch or bed. Place your hands on the floor and lower your head so your hips are elevated above your shoulders.
Hold the position for 30 seconds to 1 minute, breathing deeply. Slowly return to a kneeling position.
Perform once a day or as recommended by your care provider.

6. Pelvic Tilts

How to do it:
Lie on your back with your knees bent and feet flat on the floor (use a pillow under your hips for support if needed).
Take a deep breath in. On your exhale, gently tilt your pelvis upward, pressing your lower back into the floor.
Fully relax on the inhale and return to the starting position.
Repeat 10–15 times.

7. Walking - I think you know how to do that already!
Get outside for added benefit. You can also try walking sideways on steps or on an uneven surface like a curb to create space in your pelvis for baby.


Daily movement doesn’t have to be complicated or time-consuming. These simple practices—can be easily woven into your day, whether it’s first thing in the morning, during a break, or just before bed.

By dedicating even 10–15 minutes a day to intentional movement, you’ll support your body, create space for your baby, and feel more prepared for the journey ahead.

Let’s Move Together
Looking for more ways to support your pregnancy journey? Schedule a Forming Foundations Coaching Call for personalized guidance on incorporating movement and mindfulness into your routine.

What’s one movement practice you’re excited to try today? Share in the comments—I’d love to cheer you on!