Post-Workout Recovery: Why it may be just as important as exercise
Welcome to your Morning Pour! ☕️
We’ve already talked about how powerful and beneficial exercise and strength training can be during pregnancy. Now let’s talk about something just as important: how you recover afterward.
In my office I’m often reminding patients—especially here in Silicon Valley—to stretch. Many of us spend long hours sitting at a desk, shoulders rounded and hips tight, then jump straight into a workout when the day finally slows down. And don’t get me wrong, I love that people are making movement a priority! But skipping a proper warm-up and cool-down to “save time” is often how aches, pains, and injuries quietly sneak in.
Now sprinkle ✨pregnancy✨ into the mix.
During this time, your body naturally goes through musculoskeletal changes, and certain areas tend to tighten more than others, including:
Hip flexors (And the round ligament, which lengthens significantly as your uterus grows!)
Glute muscles (Piriformis tightness here can feel a lot like sciatica)
Low back muscles (Quadratus Lumborum taking on a big load from your belly’s growth)
Inner thighs (Adductors attach in the pubic area and can contribute to sharp groin discomfort)
If you’re sitting all day—or constantly on your feet—and jump into exercise without preparing or recovering your body, those tight muscles can slowly lead to discomfort like round ligament pain, piriformis syndrome, or pubic symphysis pain.
Clinically, I’ve also seen that significant muscle and ligament tightness can sometimes contribute to a baby staying in a breech position (after ruling out other causes with a perinatal provider). When the surrounding tissues are too tight or the pelvis isn’t moving well, it can limit the space your baby needs to comfortably turn head-down. I’ll be diving deeper into how I address this in-office in a future post (hint: the Webster Technique—and yes, it’s pretty amazing!).
Let’s Talk Warm-Ups & Cool-Downs
Warm-ups should be active, meaning you’re gently moving your body to prepare your muscles for work. We now know that long, held stretches are better saved for after exercise, when your body is ready to relax and lengthen.
Some of my favorite full-body active warm-ups include:
High knees
Bodyweight squats and lunges
Lateral lunges
Leg swings (front-to-back and side-to-side)
Hip and shoulder CARs
Thread-the-needle
Wall or floor angels
(YouTube is a great resource if you want a visual—there are plenty of solid demos from physical therapists and personal trainers!)
Cool-downs are your body’s chance to unwind. This is where passive and longer stretches, foam rolling, or using a lacrosse ball can feel especially nourishing.
Areas I often recommend focusing on:
Upper back and shoulders
Chest
Low back
Glutes and piriformis
Quads, hamstrings, and inner thighs
Hip flexors and TFL
Fun fact: instead of rolling your IT band directly, I prefer stretching and releasing the TFL, the muscle that feeds into it. You’ll get more lasting relief that way!
At the end of the day, a thoughtful recovery routine is one of the best ways to support your body—during pregnancy and beyond. Giving your body love after you move is just as important as the workout itself, and it goes a long way in keeping you comfortable, strong, and resilient. 💛