Daily Pregnancy Activity Guide

 Calf Stretches-

1 Set Per Day (1 minute per side)

Squats-

5 to 10 per day with anterior pelvic tilt & from 40 weeks on posterior pelvic tilt

Windmills

1 set of 5-10 daily

Forward Lunges

3 each side daily

Pelvic Tilts

20-30 per day

Move gently

Match with deep breaths

Seated Hip Openers

1 Set per day, 3 in a set

stop if there is any pain

Ball Squeeze

1 set a day, 5 in a set

stop if there is any pain

Jiggle

daily as desired

options:

• sidel-lying for 5 minutes on each side

• hands and knees 5 minutes total

Breath Work

Box Breathing

In for 4, out for 8

Forward Leaning Inversion

daily for 3 deep breaths

*do not do if there are any issues with blood pressure, Polyhydramnios, vaginal bleeding, IUGR, recent eye surgery, or a history of aneurysms or stroke.

Side Lying Release

2 to 3 times per week

daily from 41 weeks on

Sleeping Positions

Sifting

for comfort