Safe Movement Principles

One of the most useful things you can learn during pregnancy is that movement doesn't have to stop just because your body is changing.

In fact, staying active during pregnancy has lots of benefits for your physical and mental wellbeing, and can help you adapt to your changing shape and prepare for the physical demands of pregnancy, birth and life with a baby.

 

But pregnancy isn't the time to blindly follow a pre-pregnancy exercise programme either. Your body is changing every week. Your balance, breathing, energy levels, joints and centre of gravity are all adapting. So rather than thinking: "What exercises am I allowed to do?" I prefer to think: "How can I adapt my movement to work with my body today?" Here are some principles to help.

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1. Keep Moving

For most people with an uncomplicated pregnancy, regular physical activity is safe and beneficial. The NHS recommends aiming for around 150 minutes of moderate activity each week, but this doesn't mean you need to suddenly become a fitness fanatic.

 

Ten-minute bursts count. Walking counts. Dancing around the kitchen counts. Swimming counts. Pregnancy yoga counts. Strength training counts. And if you're having a particularly exhausting day, doing a little is still better than deciding that if you can't do the full workout, there's no point doing anything. Think regular movement rather than perfect exercise.

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2. Let your Body Set the Intensity

 

Pregnancy isn't the time to prove how hard you can push yourself. The NHS suggests that, as a general guide, you should still be able to hold a conversation while exercising. If you're too breathless to talk comfortably, you're probably working too hard.

 

That doesn't mean every pregnancy workout needs to be gentle. You can still build strength, raise your heart rate and work your muscles.

But the goal is to challenge your body without exhausting it. And your normal level of exertion may change as pregnancy progresses.

A workout that felt easy at 18 weeks might feel considerably harder at 32 weeks.

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3. Adapt, don't Automatically Stop

 

Your changing body may mean that something you used to do needs a little adjustment. You might:

• Widen your stance

• Reduce the depth of a squat

• Use a chair, wall or other support

• Change your hand position

• Slow down your transitions

• Reduce the range of movement

• Take more rest breaks

• Change your position

• Choose a different exercise altogether

There isn't a prize for doing the most advanced version of a movement while pregnant. The best movement is the movement that works for your body today.

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4. Comfort is Useful Information

 

There's an important difference between effort and pain. Your muscles might feel like they're working. You might feel challenged.

You might notice a gentle stretch. But pain, pressure, pulling or discomfort that doesn't feel right is information worth listening to.

If a movement consistently makes a symptom worse, don't assume you need to push through it. Try changing:

• The position

• The range

• The speed

• The amount of weight

• Your support

• The exercise itself

 

And if you're experiencing ongoing pain or a condition such as pelvic girdle pain, speak to your midwife, GP or a suitably qualified women's health physiotherapist.

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5. Don't Chase Flexibility

 

This one is particularly important with yoga. Pregnancy naturally changes your body, including the connective tissues around your joints.

That doesn't mean you need to use pregnancy as an opportunity to become dramatically more flexible. In fact, more range isn't automatically better. Your pregnancy yoga practice can be much more interested in:

Strength.
Stability.
Mobility.
Control.
Body awareness.

 

Rather than seeing how far you can get into a particular pose. If your body gives you a slightly smaller range of movement today, that's absolutely fine. Your body doesn't need to look like the picture on Instagram.

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6. Give your Joints some Support

 

Pregnancy can change how your joints feel and how stable they feel during movement. You may find that some positions feel different from before pregnancy, particularly as your bump grows. This is where good technique and controlled movement become useful.

Rather than hanging out at the very end of your range, think about:

• Moving slowly enough to stay in control

• Using your muscles to support your joints

• Avoiding forcing a joint further than feels comfortable

• Using props when they make a movement feel better

• Paying attention to how you feel during and after exercise

Your aim isn't to keep your body exactly the same as it was before pregnancy. Your aim is to support the body you have now.

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7. Change Positions Regularly

 

There is no need to stay in one position simply because you've started there. During pregnancy, you may find that moving between positions feels much better than staying still for long periods. This is particularly useful in yoga.

Try exploring:

• Standing

• Kneeling

• Hands and knees

• Side-lying

• Sitting

• Supported squats

• Lunges

• Gentle pelvic movement

 

Changing position can also help you discover which movements feel comfortable as your pregnancy progresses. And that's useful information to have when you get to labour.

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8. Be Mindful of Lying on your Back

 

You don't need to panic if you find yourself on your back. The NHS advice is to avoid exercise that involves lying flat on your back for prolonged periods, particularly after 16 weeks. The weight of the uterus can put pressure on a major blood vessel and make you feel dizzy or faint. There are lots of easy alternatives.

You can:

• Come onto your side

• Prop yourself up

• Use a seated position

• Move into a hands-and-knees position

• Use an inclined position

 

And if you do end up on your back and feel dizzy or unwell, simply change position. Your body is very good at giving you feedback.

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9. Stay Cool and Hydrated

 

Pregnancy can make you more susceptible to overheating, particularly during exercise. Drink plenty of fluids and avoid strenuous exercise in very hot conditions. This is particularly relevant if you're practising yoga in a warm room. Pregnancy yoga doesn't need to be hot yoga.

Choose a comfortable environment and give yourself permission to take breaks.

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10. Think about your Changing Balance

 

As your bump grows, your centre of gravity changes. You may find that movements you previously did without thinking suddenly require much more concentration. This is completely normal.

You might want to:

• Practise near a wall or other stable support

• Reduce the challenge of balancing poses

• Keep one hand supported

• Avoid movements where a fall is likely

• Take your time getting up and down from the floor

 

The NHS recommends avoiding activities with a significant risk of falling, such as horse riding, downhill skiing and gymnastics. Contact sports where there's a risk of being hit in the abdomen should also be avoided. You don't need to avoid all balance work. You just need to respect the fact that your balance is changing.

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11. Strength is Your Friend

 

Pregnancy places a physical demand on your body. You're carrying extra weight, your posture is changing and eventually you'll be lifting, carrying and feeding a rather demanding little person. Strength training can therefore be a really useful part of staying active during pregnancy. You don't need to lift enormous weights. Bodyweight exercises, resistance bands, dumbbells and other forms of resistance can all be useful when appropriately adapted.

 

Think about maintaining strength through your:

• Legs

• Glutes

• Back

• Arms

• Shoulders

• Core

 

And remember that strength isn't just about muscles. It's about feeling capable in your body.

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12. Your pelvic floor needs to do more than squeeze

 

Your pelvic floor is an important part of your pregnancy and birth preparation. It's tempting to think of pelvic floor work as simply doing lots of squeezes. But your pelvic floor also needs to be able to relax and lengthen. Your breathing, posture, movement and pelvic floor are all connected. Pregnancy is therefore a useful time to develop awareness of both contraction and relaxation rather than treating your pelvic floor like a muscle that should be permanently switched on. The NHS recommends pelvic floor exercises during pregnancy, so this is something worth including alongside your wider movement practice. Explore next: Pelvic Floor

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13. You don't have to Exercise Every Day

 

Some days you will feel fantastic. Some days you will feel like a nap has more to offer you than a workout. Both are allowed.

 

Pregnancy isn't a linear experience. Your energy can change dramatically from one day to the next, and your symptoms can change too.

Think about your overall pattern of movement rather than judging yourself based on one missed workout. A walk today. Yoga tomorrow. A strength session later in the week. Some gentle mobility while you're watching television. It all adds up.

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14. Know When to Stop

 

There are some symptoms that mean you should stop exercising and seek medical advice. Stop exercising and contact your maternity team if you experience symptoms such as:

• Vaginal bleeding

• Dizziness or fainting

• Chest pain

• Significant or unusual shortness of breath

• Regular painful contractions

• Fluid leaking from your vagina

• A significant change in your baby's movements

 

If you're concerned about a symptom, don't try to work out whether it "counts" as serious enough. Ask. Your maternity team can help you work out what is appropriate for you. Explore next: When to Seek Help

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15. Some Pregnancies need Individual Advice

 

The advice in this page is general. There are circumstances where your pregnancy or medical history may mean that you need individual guidance about exercise. For example, if you've been advised to restrict your activity, have a pregnancy complication or have a medical condition that affects exercise, speak to your midwife, GP or maternity team. This doesn't necessarily mean that you can't move. It means your movement plan may need to be individualised. Your healthcare team can tell you what is appropriate for you.

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A simple way to think about pregnancy movement

 

If you want something simple to remember, try this:

 

MOVE

M — Modify
Change the movement as your body changes.

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O — Observe
Notice how your body feels during and after exercise.

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V — Vary
Use different positions, movements and types of activity.

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E — Enjoy
Choose movement that makes you feel good and supports your wellbeing.

 

You don't need to find the "perfect" pregnancy exercise programme. You need to find ways of moving that you can adapt, enjoy and sustain.

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Explore Next

 

Pregnancy Yoga
Explore the benefits of pregnancy yoga and practise with Louise using the video library.

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Positions
Explore different positions and movements that can support comfort during pregnancy and may be useful during labour.

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Mobility
Learn how to maintain useful movement through your hips, pelvis and spine as your body changes.

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Preparing Your Body for Birth
Look at the bigger picture of physical preparation for birth, including strength, mobility and recovery.

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Pelvic Floor
Understand the role of the pelvic floor and why both strength and relaxation matter.

 

Body Ready Method®
Explore how biomechanics and movement can form part of your physical preparation for birth.