Stretching For Round Ligament Pain

4 min read

Stretching for round ligament pain can be very helpful to provide relief in pregnancy. Read below for some simple stretches you can try at home.

Round Ligament Pain Location And Why Stretching Helps

Round ligament uterus pain occurs because the round ligament is a connection between the uterus and the groin. As your belly grows during pregnancy this can cause pain on either side of the uterus as well as in the groin area. Sudden movements like twisting, coughing, or sneezing can aggravate this area of the body. Thus, exercises for round ligament pain relief focus on the pelvic area and make you able to tolerate movement better.

Stretching For Round Ligament Pain

Round ligament pain in pregnancy can be improved by the following yoga exercises which focus on the pelvic area of the body. 


Start with your hands and knees on the floor with your shoulders directly over your wrists, and your hips directly over your knees. While breathing in, drop your stomach down so that your back arches and your face looks slightly up. This is called the cow position. While breathing out, round your upper back, and allow your head to drop and face your belly. This is called the cat position. You should do this stretch at a slow pace for at least one minute. Then, take a break and then repeat it 2 to 3 times. 

Leg Extensions

You can do this exercise after you have done the Cat-Cow stretch since you will already be in the correct starting position. From all fours, extend your right leg back, press your heel back, and then gently lift your leg up. You can hold this position for 5 to 7 seconds and then repeat. Finally, switch sides and perform the same stretch with repetition.

Related: Round Ligament Pain In Pregnancy

Pelvic Tilt Stretch 

Start by lying on your back, and then bend your knees bent but keep your feet flat on the

Floor. Inhale deeply and tighten your abdominal muscles. While holding your breath and your abdominal muscles, push the small of your back into the floor. Hold this position while breathing out for 5 to 7 seconds. Repeat this exercise for 1 to 2 minutes.

Butterfly Stretch

Start by sitting upright on a firm surface. With good posture, place the soles of your feet together. Pulse your legs up and down, like the wings of a butterfly, until you feel a stretch in your inner thighs. For a deeper stretch, you can have a partner place their hands on your knees for resistance. 

Side Lying Savasana 

Usually the Savasana pose in yoga practice is done lying on your back. As your pregnancy progresses, lying on your back can not only be uncomfortable, it can potentially cause issues as the growing uterus can put weight on the blood vessels that lead to your heart. For this reason, lying on your side, especially later in pregnancy is a better option. Lying on your left side, tuck your left arm beneath your head to provide a cushion. Place a pillow between your legs and flex your hips. You can also close your eyes if you choose to and breathe deeply to help eliminate any tension from your body. You can lie in this position for several minutes, and repeat this throughout the day. 

Stretching For Round Ligament Pain In Pregnancy: Take Home Points

Due to the round ligament pain location, exercises for this discomfort focus on the pelvic area of your body. There are several yoga stretches and poses that you can try to help to relieve round ligament pain. Remember to chat with your doctor if round ligament pain is constant or severe as this could be a symptom of something more serious. 

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