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Foam rolling & fascia

Gentle release in pregnancy (no lying on your back)

This is for comfort and movement, not treatment: no trial has tested release in pregnancy. Everything is done sitting, on all fours or on your side, nothing presses on the bump, and the legs are stretched, not rolled, because clots are more likely in pregnancy and for 6 weeks after birth. Stop and call your midwife or maternity unit for any of the pregnancy warning signs: bleeding, fluid leaking, a change in your baby's movements, severe tummy pain, a severe headache or vision problems, or sudden swelling.

13 minBeginner10 movesA massage ball · A bench or box · A wallCalves · Forearms · Back · Abs · Shoulders · Pelvic floor
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and release, sitting

  1. Slow breathing (6 breaths a minute)2 minutes
    Beginner · 3D demoSitting tall, a longer breath out than inEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Foot roll (ball or roller)1 minute each foot
    Beginner · Calves · 3D demoA soft ball and a gentle pressure; skip it on numb or swollen feetHarder: Calf foam rolling
  3. Forearm ball roll45 s each arm, palm down then palm up
    Beginner · Forearms · 3D demoStop if your fingers tingle or go numbHarder: Upper-arm foam roll (brachialis)

Stretch, sitting

  1. Seated overhead side bend2 holds of 15 s each side
    Beginner · Back, Abs · 3D demoHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Seated twist with a forward reach5 turns each side, holding each about 5 s
    Beginner · Back, Abs · 3D demoTurn only: leave out the forward leanHarder: Flying sword (elastic forward swing)

Move, on all fours and on your side

  1. Cat-cow10 slow back arches
    Beginner · Back, Abs · 3D demoRaise your back gently towards the ceiling, hold for a few seconds, return to a flat backHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide so your bump has roomHarder: Extended puppy pose (Uttana Shishosana)
  3. Side-lying open book8 slow openings each side
    Beginner · Back, Chest, Shoulders · 3D demoA pillow between your kneesHarder: Thoracic rotation

Finish

  1. Wall calf stretch (gastrocnemius)2 holds of 30 s each side
    Beginner · Calves · 3D demoA stretch, never rolling or massage, for the calvesEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Pelvic floor exercise (Kegel)8 slow squeezes and 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSitting; one of the three daily sets

Tips

  • Never roll or massage a leg that is swollen, painful, red or warm: it can be a clot. Get it checked the same day, and call 999 if you're also short of breath or have chest pain.
  • In later pregnancy, avoid lying flat on your back for more than a few minutes, as the NHS advises. Everything here is done sitting, on all fours or on your side.
  • Keep rollers, balls, guns and scrapers off your bump and tummy.
  • Stop if you feel uncomfortable, too hot or unwell.
  • For back and pelvic pain, regular exercise has better evidence than release: aim for 150 minutes a week, including 2 strength sessions, as the NHS advises, or follow the pregnancy Pilates or yoga class.
  • If you take blood-thinning injections, keep the pressure light or skip the ball work.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the gentle release in pregnancy (no lying on your back) take?

About 13 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A massage ball, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.