Pregnancy Pelvic Opener
Gentle stretch to ease tension & improve flexibility during pregnancy. Find relief and open your hips with this simple exercise.
The Pregnancy Pelvic Opener mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Pregnancy Pelvic Opener Muscles Worked
Primary
Hip Adductors
Secondary
Hamstrings; Glutes (gluteus maximus)
Pregnancy Pelvic Opener Variations and Alternatives
How to do the Pregnancy Pelvic Opener
Begin by kneeling on a soft surface with both knees on the ground.
Extend your right leg out to the side, keeping the leg straight and your foot flat on the ground.
Ensure your left knee remains directly under your hip for stability.
Place your hands down on the ground in front of you for additional support.
Slowly push your hips backward while keeping your spine neutrally aligned.
You should feel a stretch on the inside of your extended right thigh (the adductors) as well as potentially through your hamstrings and gluteal muscles.
Hold the stretch for 15-30 seconds or as comfortable, breathing deeply and maintaining the stretch without bouncing.
Slowly return to the original kneeling position and repeat the stretch with the left leg extended.
Remember to go into the stretch slowly and gently to avoid any sudden movements that might cause injury. Stretching should produce a feeling of mild tension but not pain. If you experience any pain, stop the exercise and consult a professional.
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Pregnancy Pelvic Opener FAQs
What muscles does the Pregnancy Pelvic Opener work?
The Pregnancy Pelvic Opener mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Pregnancy Pelvic Opener?
None. The Pregnancy Pelvic Opener is a bodyweight exercise, so you can do it anywhere.
What are some Pregnancy Pelvic Opener variations and alternatives?
Similar exercises include the Adductor Transverse Plane Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Side-Lying Assisted Adductor Stretch.
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