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.
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Stand near a wall or fixed support with weight shared between both feet. Keep knees unlocked and breathe without lifting your shoulders. Release tension; sit down if that feels more comfortable.
What you train: Practises sharing standing weight and breathing without shoulder or knee tension.
Watch video See its place in the workout1 × 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 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
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
Keep in mind: Respect the range authorised for your shoulders; avoid an intense stretch.
What it trainsMobilises the shoulders without added load.
Seated or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and your torso stable. Do not seek an intense stretch or exceed the range allowed for your shoulders.
Technique cueRelax your shoulders; do not lift your chest to open further.
Official page, instructions and playback progressing to 44 seconds checked. Audio unverified.
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
Keep in mind: If wrists or knees hurt, use a prescribed standing alternative.
What it trainsMobilises the supported back without an intense stretch.
In a comfortable hands-and-knees position, gently round your back and return to neutral. Leave space for your abdomen. Do not let your lower back sag or take your head backwards.
Technique cueMove slowly and only within a comfortable range.
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
What it trainsPractises pelvic movement and finding a comfortable lower-back position.
With your back against a wall and your knees unlocked, gently adjust your pelvis to bring your lower back towards the wall. Return to a comfortable position without pushing your abdomen out.
Technique cueA small tilt is enough; do not force your back.
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: Stop if pelvic pain or pressure occurs and use a prescribed alternative.
What it trainsPractises trunk and pelvic stability while moving one leg.
Start on your hands and knees. Slide one leg backwards, keeping your toes on the floor, then return. Alternate without rotating your hips.
Technique cueSlide the foot along the floor; you do not need to lift the leg.
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:
The same movement without extra equipment. During pregnancy, retain the comfortable range and guidance in your card.
Adapted movement
1 × 6
What it trainsWorks the quadriceps, the front thigh muscle that straightens the knee.
Sit with your back upright and feet on the floor. Slowly straighten one knee through a comfortable range and lower your foot without letting it drop. Alternate sides.
Technique cueKeep your thigh supported and trunk still.
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 arm-leg coordination and continuous comfortable movement.
Walk at a comfortable pace in a safe place, coordinating your arms and legs. Keep the pace easy, with rests as needed; do not lift your knees as high as possible.
Technique cueTake natural steps without lifting knees as high as possible.
Official page HTTP 200, equipment-free walking instructions and a VideoPlayer with a non-null video checked on 2026-10-01. Walking and foot-contact correspondence is based on instructions, not audiovisual observation. Duration, full playback, framing and language are unverified; only the original page is linked.
Date checked:
General walking reference. Keep the easy pace, nearby supports and breaks in your pregnancy 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