These are great daily pregnancy stretches (a stretch routine) to keep away pregnancy aches and pains and help pregnancy symptoms. Guide to cope with pain in labor:
5-min warm-up to do before this stretch routine:
Pregnancy Meal Plan:
Pelvic Floor Guide For Birth Prep:
Pregnancy Yoga Cards:
My other pregnancy walking workouts:
Other 15 minute Pregnancy Workouts:
Natural Birth Education Playlist:
How to avoid tearing during labor:
_________________________________________________________________________________________________
Other pregnancy workouts you may enjoy:
Pregnancy Exercises For Easy Delivery:
Pregnancy Exercises Second Trimester:
15 Minute Pregnancy Workout:
Pregnancy Cardio Workout:
_________________________________________________________________________________________________
*Check with your doctor before trying any of these strategies or before starting this or any new exercise routine. Only do the movements safe for you in your pregnancy. You are responsible for your own safety. Full disclaimer at the bottom.
_________________________________________________________________________________________________
More Freebies:
GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR:
—- “THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP”
—- “THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT” with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
—- “HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY”
_________________________________________________________________________________________________
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian, and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment, and share with your friends so I can make you more of the videos you enjoy!
Copyright P&P Health Inc. 2021. All rights reserved.
Music: Epidemic Sound and Artlist
#pregnancystretches #pregnancyyoga #prenatalstretches
Dear Jessica, thank you so much for being with me throughout my first pregnancy with your videos. Your yoga and exercise videos kept me physically and mentally well during pregnancy. I practiced them once a day in better periods, every 2-3 days in harder times, and twice daily in the last 5-6 weeks. You, your videos, and your positive thoughts about pregnancy guided me greatly and helped me reach the birth with confidence: Yes, I can do it, my body knows what to do. I watched the birth technique videos multiple times before labor. Our baby boy was born on 01 Oct 2025 at 40+2 weeks, after 15 hours of labor and 3 hours of pushing, without epidural anesthesia. Thank you for your work and your very kind, supportive personality. You give so much to the world!♥
38 weeks, due anytime with my second! I loved these my first pregnancy too
31 Weeks I've been following along since 13 weeks
Thank you for this stretch! I'm almost at 20 weeks pregnant and did this after a little jog this morning. It was a great cool down and my whole body feels great.
The only problem is that kneeling (especially on just one side) is not very suitable for me as I had knee surgery a few years ago. It seems to be involved in every pregnancy stretch video. For new video ideas, could you produce a knee friendly pregnancy stretch? It would help me so much! Thank you!
Wow this was good I feel stretched
I use to follow your channel 3 years ago with my first and I had great relief with back pain with your videos and had normal delivery and back again to follow your stretches and exercises for my second 😍
Where did you get that gray top? It's so cute. I love your videos.
I am 21 weeks pregnant and have been having awful lower back pain by the end of each day. These stretches help relieve the pain and tension immensely. They also help relieve the stress and anxiety I’ve been struggling with which is really nice before getting ready for bed.
I'm 21 weeks with my first, and also have the challenge of navigating a fibroids journey. I do have other stretches that I normally do but I wanted something that incorporates total body and this did it for me.
Loved the calm tone of your voice and the instrumental music. Thank you so much!
Dear Jessica, thank you for you videos I used your pregnancy stretches for my past two pregnancies and the post partum period in between them. They have been absolutely helpful. I share your videos with pregnant women that I know!! Looking forward to starting the post partum exercises soon! Blessings!
Not me eating apple while stretching 😂😂
I purchased the worksheets a couple weeks ago and don’t have any idea where to find them. Was it supposed to be in an email? Thanks !
I am 4 weeks and 3 days with my first! No pregnancy symptoms yet, but this calmed down my anxiety so much!! Will be doing this daily to connect with my baby and keep my mind from wondering off into worst case scenarios – thank you!
Um from Ethiopia and 37 + Px
This was my first Ex and enjoyed it well
How to lose thigh fat during pregnancy
Almost 35 weeks with my 3rd. I did your videos with my 2nd to prepare for labor and delivery and was able to have him unmedicated. Thank you! ❤
I’m 32 weeks pregnant and I’ve been watching all of your videos every week to help with my sciatica and back pain! You’re the best ❤
Im so glad i found this video im 34 weeks pregnant and i feel amazing after this stretch thank you 😍❤️
Jessica, I am incredibly happy and grateful for your wonderful channel. I do your workouts at least every other day, and I truly feel a huge difference—both in how my body feels and in my overall well-being. Your way of guiding through the workouts is not only encouraging but also very calming. You are truly helping me stay mobile and strong during this pregnancy, and I can’t thank you enough for that.
I am currently 22 weeks pregnant with my third son, and your stretching video completely relieves the aches and pains in my body after long days of sitting at work.
I fully intend to continue with your challenges and workouts both during and after my pregnancy. Thank you so much for everything you do—I really appreciate it.
I am 17 weeks pregnant
22weeks Thanks you 🎉🎉🎉
I’m 14 weeks pregnant & this has helped me mentally & physically. Thank you
Good stretch and warm up combo.
You forgot to do a toe point and stretch on the left foot around 12:40 btw.
happily stretched ! 27 weeks ! thank you Jessica! ❤
26 weeks and feel happy doing these practices with you !
I'm 8 weeks pregnant and I felt amazing after that stretching exercises
Im 38, first baby, and at 35 weeks and very, very scared about labor 😩 im hoping these exercises help during labor and also help with some of the pelvic pain I've started to feel in the last 2 weeks.
I m 15 weeks and i m felling so big. Thank you for this video.
Im 19 weeks and 6 days! This stretch was incredible! ❤
I am 8.5 months ..
28 weeks with my first 💖! Thank you, it helped to activate me before my workout!
I’m 30 weeks pregnant. Thank you for this awesome yoga instruction!❤