How should I do the all-fours rocking stretch during pregnancy?

To do the all-fours rocking stretches during pregnancy, get on your hands and knees with your hands generally under your shoulders and knees under your hips. Depending on how far along you are, you may need to spread your knees out a bit to give your tummy clearance. In this position, you may find that your back sags down from the weight of your baby.

Pull it up so it doesn't sag, and make sure your spine and pelvis are in neutral positions. Draw your belly button in toward your spine to help activate your abs and control your back. Rock back onto your feet while you keep your hands in place and maintain your neutral spine.

Hold for 5 breaths. Repeat 5-10 times. Sit in a chair and slide your arms forward over a low table; allow your shoulders to shrug up to your ears and your lower back to bend forward.

Your knees should be separated to allow your belly to drop between them. You should feel a nice stretch in your lumbar spine as your back flexes. If the weight of the baby makes it too difficult for you to control your spine, you may want to place a pillow on a stool underneath you to gently rest your tummy on while you allow your spine to flex.

Don't rest your entire weight on your tummy, but rather unload just a little of that extra weight to give you a chance to flex your spine.

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