Ten adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
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Educational options for an uncomplicated pregnancy, after checking with your midwife or obstetrician what activity you can do. The “Beginner” level describes the movement; it does not confirm suitability for your pregnancy.
Before you begin. If you have a complication, an obstetric restriction, pelvic pain or difficulty controlling your pelvic floor, request an individual adaptation before using these sessions. They are not a postnatal recovery programme.
Effort. You should be able to talk comfortably. Reduce repetitions or duration depending on the day, breathe during exertion and avoid exhaustion. The aim is not muscular failure.
When to stop. Stop exercising and seek medical attention for vaginal bleeding, fluid leakage, regular painful contractions, chest pain, fainting or unusual breathlessness. Do not restart until you receive guidance. Also seek advice for a severe headache, vision changes, pain or swelling in one calf, or a decrease in your baby's usual movements. For severe symptoms or an emergency, call 112.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
1 × 6
Sit or stand comfortably with relaxed arms. Make small, slow shoulder circles backwards. Reverse into forward circles without moving your head.
What you train: Mobilises the shoulders and upper back without load.
Watch video See its place in the workout1 × 6
Sit on a firm chair and slightly extend one leg with its foot off the floor. Draw your toes towards you without moving your knee. Gently point them away and repeat with the other ankle.
What you train: Moves the ankle up and down without bodyweight loading.
Watch video See its place in the workoutAdapted movement
1 × 6
What it trainsMobilises the shoulders and upper back without load.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueRelax your neck and breathe during the movement.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsMoves the ankle up and down without bodyweight loading.
Sit with one leg slightly extended and your foot off the floor. Point your toes towards you, then gently away. Switch sides.
Technique cueMove only the ankle within a comfortable range.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsWorks the legs and glutes for controlled standing and sitting.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cueFix the chair against a wall and keep feet grounded.
Official page link and title checked; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Pregnancy demonstration. Adjust seat height and use assistance when needed.
Adapted movement
1 × 6
What it trainsWorks chest, triceps and shoulders with wall support.
Place your hands at chest height. Bend your elbows to move towards the wall, then push back to the start.
Technique cueMove your body as one unit rather than just your head.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsWorks the back and arms during the pull and controlled return.
Sit on a sturdy chair with your feet supported and a light band under both feet. Draw your elbows back without shrugging your shoulders. Return with control and breathe out as you pull. Check that the band cannot slip free.
Technique cueEnsure the band cannot slip free and keep it away from your face.
Link published in the official obstetric physiotherapy document; full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric reference using a band and chair. You may also rehearse the curl without load; use the resistance and range agreed with your professional.
Adapted movement
1 × 6
What it trainsWorks the biceps while bending elbows and controlling the return.
Sit on a sturdy chair with your feet supported. Bend your elbows with empty hands or two very light bottles. Keep your arms by your sides and lower slowly.
Technique cueChoose a load that allows only your forearms to move.
Link published in the official obstetric physiotherapy document; full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric reference using a band and chair. You may also rehearse the curl without load; use the resistance and range agreed with your professional.
Adapted movement
1 × 6
What it trainsWorks the calves and ankle control when rising and lowering.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueRise vertically without swaying forward.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsPractises bending at the hips and standing without added weight.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueTouch the wall lightly rather than falling into it.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
Date checked:
General wall-based movement demonstration. Follow the range and limits in your pregnancy card.
Adapted movement
1 × 6
What it trainsPractises sharing standing weight and breathing without shoulder or knee tension.
Stand near support with your weight shared between both feet and your knees unlocked. Breathe without raising your shoulders or forcing your posture. If sitting is more comfortable, change position.
Technique cueChoose comfort rather than a raised chest or rigid posture.
Reference and title checked on the official page; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric physiotherapy video in English. Follow the written instructions and adaptations in this card.
Adapted movement
1 × 6
Keep in mind: If you cannot identify the movement or feel pain, stop and request a pelvic-floor assessment.
What it trainsPractises locating, contracting and relaxing the pelvic floor to your individual plan.
Sit comfortably and gently contract your pelvic floor without squeezing your glutes or holding your breath. Release completely before repeating. If you cannot identify the movement or feel pain, request an assessment.
Technique cueDo not practise by stopping your urine flow.
Reference and title checked on the official page; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric physiotherapy video in English. Follow the written instructions and adaptations in this card.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
A selection of 4 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Exercise mat and padded support; Padded exercise mat; Stable chair
View full workoutA selection of 6 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Fixed support; Stable chair and light resistance band; Wall
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall; Fixed support
View full workout