Pregnancy is a beautiful journey, but let’s be honest — it can also be hard on your body. At Central Chiropractic, we often see expecting mothers dealing with neck pain, mid-back tension, poor posture, and sore hips. The good news? You can find safe, natural relief with gentle stretching.
In this post, we’re going to walk through some of the best chiropractor-approved stretches for pregnant women to relieve those common aches and support a healthier, more comfortable pregnancy.
Why Stretching During Pregnancy Matters
As your belly grows, your center of gravity shifts, and your body starts compensating. This often leads to:
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Forward-rounded shoulders
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Tight chest muscles
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Overworked low back and hips
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Tension in the neck and upper traps
Stretching keeps your body balanced and flexible while also reducing pain, improving posture, and supporting spinal alignment.
4 Stretches We Recommend for Pregnant Women
1. Wall Angels
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Target: Upper back, shoulder blades, posture muscles
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Why: Counteracts the slouch that comes from belly weight and breast growth
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Tip: Keep your lower back and head against the wall as you move your arms up and down slowly.
2. Scalene Stretch
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Target: Sides of your neck
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Why: Helps with neck tension and improves breathing
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Tip: Gently tilt your head to the side and breathe deeply — no forcing!
3. Pectoralis (Chest) Stretch
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Target: Tight chest muscles
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Why: Relieves forward shoulder posture
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Tip: Use a doorway or wall to open your chest and hold for 30 seconds on each side.
4. Chin Tucks
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Target: Deep neck flexors
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Why: Corrects “tech neck” posture and eases upper back pain
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Tip: Do this gently while sitting or standing — it should feel like a “double chin” motion.
Safe & Personalized Care for O’Fallon Moms
At Central Chiropractic in O’Fallon, MO, we help moms feel their best with gentle prenatal chiropractic care and custom movement protocols. We understand how your posture and alignment change during pregnancy, and we’re here to keep your body supported — naturally.
If you're experiencing neck, back, or hip pain during pregnancy, you're not alone — and you don’t have to “just deal with it.”
Call to Action:
Ready for relief?
Book your prenatal chiropractic consultation with Dr. Caleb Bryant at Central Chiropractic today.
We’re proud to help moms in O’Fallon, St. Peters, and the surrounding areas feel their best through every trimester.
Call: 636.339.2327
Book Online: ofalloncentralchiropractic.com
Caleb Bryant
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