The Post Run Stretch Routine: For Pregnant Runners

You may not know it, but stretching is a really big deal for runners. What's worse is that advice on stretching can get pretty confusing. There is a lot of conflicting advice out there regarding the timing, purpose, and value of stretching (not to mention stretching versus dynamic warmups/warmdowns). Today is all about how pregnant women should approach stretching, but if you'd like the general version check it out here (link).

Here's my take on stretching: if you are going for a run at an easy (conversational) and reasonably consistent pace you absolutely must stretch after a run. If you are pregnant, the stretches need to be modified (and some removed entirely), but it's still crucial to stretch.

Why?

• Stretching increases flexibility, which makes proper running form not only possible but so much easier.
• Stretching speeds up recovery and may help incorporate the advantages of workouts faster
• Stretching provides a grounding transitional period as you go from your run to the rest of your day
• Stretching can help prevent a slew of the most common running injuries, from runner's knee to plantar fasciitis

Get the Pregnant Stretch Routine PDF!

​This is a routine designed as a 15-minute yoga sequence. Following it in this order while taking note of the comments will help with both ease of remembering the sequence and greater safety while following it. Take extra time with the stretches you need the most, and ideally several deep breaths in each position means a minimum of 7-12 seconds. 

Take deep breaths causing the belly to expand in each pose, and breath deep into where you feel the stretch. Never force yourself deeper into a stretch, simply allow each outbreath to relax and release you deeper into the stretch. Take note of the injuries each stretch helps prevent or heal (for persistent injuries go see a doctor). 

Thanks goes to yoga teacher and mom Maya Crone and Yoga for Runners by Christine Felstead for some of the stretching tips. 

Generally starting around 4 months you need to adapt all yoga positions and then again at about 7 months pregnancy. The general rules are:

• absolutely no vigorous twists (starting at conception)
• no poses resting on the abdomen (starting at conception)

The Stretch Routine

Standing Side Bend

Start in the middle and bend to the right and left, making sure to take several deep steady breaths in each position. The straight up position stretches the back and shoulders while lengthening the spine. The side bends stretches the obliques and sides of the torso and spine.

Injury prevention: side stitches, upper back and shoulder tightness/pain 

Pregnancy considerations: this stretch is fine to do for the rest of pregnancy

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Half Downward Dog

To get into this stretch, imagine someone is holding your hips bringing them away from the wall and up from the floor. Be sure to have a straight back and arms straight out in front with the ears in line with the upper arms. Keep your hands firmly pressed into the wall. Take several steady deep breaths here.

Stretches: the spinal muscles, shoulders, chest, hamstrings, calves. Rejuvenates the spinal discs, strengthens the arms and legs.

Injury prevention: lower back pain, upper back or shoulder tightness or pain (see downward facing dog)

Pregnancy considerations: Good for the first two trimesters, but may become uncomfortable in the last trimester

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Calf Wall Stretch

Take several deep breaths on each side. Imagine a straight line from the back heel up the legs and spine to the head. 

Pro tip: shift your hips to each side to find where the stretch is needed the most!

Injury prevention: shin splints, plantar fasciitis, achilles tendinitis

Pregnancy considerations: this is fine for the rest of pregnancy

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Achilles Stretch

Take several deep breaths on each side. Pro tip: shift your hips to each side to find where the stretch is needed the most!

Injury prevention: achilles tendinitis, plantar fasciitis, shin splints

Pregnancy considerations: this is fine for the rest of pregnancy

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Forward Lunge

Align the front knee over the ankle. Straighten the back leg and spine all the way through to the head. Several deep breaths.

Stretches hip flexors, calves, Achilles tendon, inner thighs

Injury prevention: knee pain, shin splints, achilles tendinitis, hip weakness, hamstring strain, groin strain or pull

Pregnancy considerations: starting around 4 months, don't rest hands down on the ground. Modify by supporting hands on hips or a chair (depending on balance which can get funny with pregnancy) and lunge that way

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Squat 

Make sure the feet parallel and the width of a yoga mat, if you can't get hips low enough you can rest hips on a yoga block. If your heels dont reach ground, you can roll up a towel or yoga mat under the heels, bring arms inside of knees and palms together.

Stretches: spinal muscles, hamstrings, hip adductors, gracilis

Injury Prevention: hip, low back, and knee issues

Pregnancy considerations: this pose makes labor really easy if you practice for a minute or two every day.

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Standing Quadriceps Stretch

Holding onto a chair or wall, bring heel towards buttocks. Another variation: stand with hands on hip bring one knee towards floor, other leg extended

Stretches: quadriceps

Injury prevention: hamstring strain; IT band issues; prevents knee pain, but if you have knee pain currently you may wish to skip this stretch

Pregnancy considerations: this is fine for the rest of pregnancy

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Modified Pigeon Pose

Find a table that is about hip level or a little lower: do pigeon on table, that is one leg standing and the other knee comes up onto table, can lean slightly forward.

Stretches: external rotators, such as the piriformis, and the glutes

Injury prevention: hip pain and strain, sciatica 

Pregnancy considerations: I also recommend this every day for pregnancy to prevent low back and hip pain

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Seated Forward Bend

When in this stretch, be sure to keep the back straight and bend forward from the hips without collapsing the back. Press the underside of the thigh and knee of the stretched out leg into the ground rather than tense the quadriceps to get deeper into this stretch. 

Take several deep breaths and be sure to do both sides. As with all stretches involving the hamstring, overstretching is a high risk that can be reduced by focusing on stretching the belly of the muscles to avoid straining the hamstring tendons.

Stretches the calves, hamstrings, spine, diaphragm, obliques, and pelvic diaphragm.

Injury prevention: hamstring strain

Pregnancy considerations:  can do this for the first 6 months, but NO leaning forward, can use a yoga strap to reach towards foot, yes, even if you can normally touch toes. Later this one is totally out and you can rest foot on edge of chair seat and lift toes with a tiny bit of reaching forward.

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Seated Gentle Twist

When seated on a chair, gently twist your spine to the left and right.

Stretches and tones the muscles of the back, abdominal obliques, and improves flexibility of the spine.

Injury prevention: lower back pain, shoulder pain, hip tightness

Pregnancy considerations: The only kind of twists are super gentle, supported ones. Anyway the belly wont let you do this by late second trimester. The recommended twist for 2nd/3rd trimester is put foot on chair seat and gently twist towards chair back

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Seated Gluteal Stretch

Sit in a chair and rest ankle to knee. Great stretch for the glutes in particular. Don't forget to take several breaths here before continuing on. 

Injury prevention: hip pain or strain, groin pull or strain

Pregnancy considerations: might not be able to do this during the third trimester

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Butterfly

Maintain a straight spine and open chest. Bring the soles of the feel together, heels towards the pelvis. Let the knees fall toward the floor. Opens the hips, stretches the external rotators, inner thighs, and groin.

Injury prevention: groin pull or strain

Pregnancy considerations: this is ok as long as there is no leaning forward. You can sit on edge of folded blanket with hands right behind hips, lift chest. Again: this might not comfortable do during the 3rd trimester.

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Hero's Toes

What? Why this one, you ask? Because tight feet lead to tight calves lead to tight hamstrings lead to tight hips, tight lower back, tight shoulders, tight neck. Your body is one big connected thing, so yes...do this stretch!

Keep the back straight. This pose is generally best done barefoot or with flexible shoes and with a pillow or other soft but firm object underneath the knees to protect the knees and get a better stretching angle on tight feet. I recommend holding this for 30-120 seconds.

Stretches: the soles of the feet, including the plantar fascia, mobilizes the toe joints, and improves circulation.

Injury prevention: plantar fasciitis, flat feet, achilles tendonitis

Pregnancy considerations: this is fine to do for the rest of pregnancy

And you're all done!

So there you have it! Here is a complete stretch routine for the pregnant runner. I recommend printing this out and following it in order. After several runs in reasonably short succession, you'll likely have this all committed to memory.

And as a reward for making for making it this far, I'll answer one question you may be asking: Should we stretch before we run? 

Nope! As long as you are doing an easy run with no faster paced sections, and you start off slowly enough to let your body warm up, then don't stretch before. Stretching and other warmups before running are recommended only if you are dealing with an unusual degree of tightness, or injuries, or are planning on doing a workout involving faster paces.

Happy Running!
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Get the Pregnant Stretch Routine PDF!