11 Doctor-Approved Pregnancy Exercises Safe for Every Trimester

8. Cat–Cow and gentle spinal mobility stretches

Cat–Cow and similar spinal mobility moves help ease lower-back discomfort, improve pelvic alignment and coordinate breath with movement. Clinicians often recommend gentle spinal mobility as part of daily prenatal self-care. These exercises are simple, safe and can be adapted throughout pregnancy. They are especially helpful after long periods of sitting or when preparing to transition positions during labor.