Pregnancy Resources
A Strong, Supported Pregnancy
Move. Breathe. Connect. Prepare.
Support for Your Changing Body
Pregnancy is a time of incredible physical change. Your body is adapting, your center of gravity is changing, and you’re preparing for birth.
You don’t have to wait until something hurts to start taking care of your body.
Explore resources for movement, pregnancy comfort, birth preparation, pelvic-floor support, and understanding your changing body.
Learn what feels good. Build support. Prepare together.
Our Favorite Places to Start
Explore these resources alongside guidance from your pregnancy healthcare team.
ICPA
Chiropractic & Pregnancy
The International Chiropractic Pediatric Association provides education and training for chiropractors working with pregnant women, infants, and children.
Explore pregnancy information and find providers with Webster certification.
Spinning Babies®
Balance • Movement • Positioning
Explore movement, positioning, and relaxation approaches intended to support pregnancy comfort and preparation for birth.
Resources include daily activities, resting positions, gentle movement, and opportunities to learn more about your body.
BIRTHFIT
Pregnancy • Birth • Postpartum
Explore prenatal fitness and birth-preparation resources focused on strength, mobility, breathing, core function, and pelvic-floor coordination.
Look for programs and modifications that fit your stage of pregnancy and individual needs.
ACOG
Pregnancy Exercise Guidance
The American College of Obstetricians and Gynecologists provides patient information about exercise during pregnancy.
Read about activity options, precautions, and when to stop exercising and contact your provider.
Everyday Support for Pregnancy
Select a topic to explore practical ideas and questions to discuss with your care team.
Chiropractic care & the Webster Technique
When looking for a chiropractor with specialized pregnancy training, you can ask about Webster certification and experience caring for pregnant patients.
The Webster Technique involves chiropractic analysis and adjustment focused on pelvic and sacral biomechanics. It is not a technique for manually turning a baby.
Your chiropractor is one member of your pregnancy support team. Continue prenatal care with your OB/GYN or midwife.
Daily movement & gentle activity
Discuss appropriate activity with your pregnancy care provider. Depending on your pregnancy and individual needs, options may include:
- Walking
- Swimming or exercise in water
- Pregnancy-appropriate strength training
- Modified prenatal yoga or Pilates
- Gentle stretching and mobility
- Changing positions throughout the day
You don’t need a perfect workout. Find comfortable, appropriate movement that fits your day.
Follow your provider’s guidance about activity, restrictions, and modifications.
Breathing & core awareness
Your diaphragm, abdominal wall, and pelvic floor work together. Relaxed breathing can be a gentle opportunity to pause and notice your body.
Try a Few Comfortable Breaths
- Sit comfortably with support.
- Relax your shoulders and jaw.
- Breathe gently in through your nose.
- Notice your ribs expanding at the front, sides, and back.
- Let your abdomen soften without forcing the movement.
- Exhale slowly without straining.
- Repeat for several comfortable breaths.
Ask your provider or pelvic-floor physical therapist for individualized guidance on breathing and coordinating your core with movement.
Comfortable positions & daily balance
As pregnancy progresses, some positions may feel better than others. With guidance from your pregnancy care team, explore options such as:
- Side-lying with pillow support
- Standing and walking breaks
- Comfortable hands-and-knees positions
- Supported kneeling
- Supported squatting, when appropriate
- Sitting on a stable birth ball
- Gentle pelvic movement
- Supported forward-leaning positions
Change positions regularly. If something causes pain or discomfort, modify or stop and ask your provider for guidance.
Prenatal strength & birth preparation
BIRTHFIT resources explore preparing the whole body for pregnancy, birth, and postpartum recovery. Topics may include:
- Strength training and conditioning
- Core function and pelvic-floor coordination
- Breath work
- Mobility and walking
- Mind-body connection
- Movement modifications during pregnancy
Ask your pregnancy care provider which activities and programs are appropriate for you before beginning a new routine.
EXPLORE BIRTHFIT PROGRAMS ↗Building your pregnancy support team
You don’t have to prepare for birth alone. Depending on your needs, your team may include:
- OB/GYN or midwife
- Chiropractor
- Pelvic-floor physical therapist
- Birth doula
- IBCLC or lactation professional
- Nutrition professional
- Pediatric provider
The best care happens when your providers communicate and work together. Ask us about additional support that may fit your pregnancy goals.
These resources are for general education and do not replace individualized prenatal or medical care. Follow your pregnancy healthcare provider’s recommendations. External resource links open in a new tab.
