How to Realign Hips after Pregnancy

How to Realign Hips after Pregnancy

Your body changes a lot after pregnancy. Keep in mind that everybody is different, but some changes are common.

One of the major changes you will notice is in your hips.

This article will let you know how to realign hips after pregnancy.


How to Realign Hips after Pregnancy

There is no definite answer to this. Everyone experiences weight gain during pregnancy, but some find it hard to put on the same size pair of jeans they wore before falling pregnant, even after losing the baby weight.

To prepare for childbirth, the body releases a hormone called relaxin. It relaxes the pelvic joint and ligaments and causes the cervix to soften and widen.

Because of this, you will get wider hips.

Your hips may widen forever after childbirth. But there are certain steps you can take on how to realign hips after pregnancy. They may go back to the way they were before, or they may be still wide but narrower than when you weren’t pregnant.

Here are ten ways on how to realign hips after pregnancy.


Many people around the world have used binding for hip compression after pregnancy.

Binding can help stabilize loose pelvic joints. It is used to shrink hips after pregnancy, even without losing baby weight.

Most women use specialized postpartum girdles or corsets.

To make sure it works, the binding must be done during the first eight weeks after childbirth when the hormone relaxin levels are still high.

Discuss this with your doctor before binding.


This helps your back, outer hips, and hamstrings.

To do this exercise:

-Lie on your back with your knees up and your thighs perpendicular to the floor. Plant the feet against the wall or hover them in the air if you can.

-Cross one ankle on the opposite knee.

-Reach through the gap created and grab the thigh of the foot still hovering.

-Pull the knee back towards your shoulder.

-For a few breaths, raise your tailbone towards the roof, then slowly lower it to the floor.

-Hold for 10 to 12 breaths before switching legs.


This is a common yoga and Pilates pose.

It also has a calming effect.

To do this exercise:

-Lie flat on your back.

-With your head flat on the floor, bend your knees toward your chest at a 90-degree angle. Place your soles facing towards the roof.

-Leaning forward, grab your feet, and spread your knees towards your armpits.

-Flex your feet and gently rock from side to side like a happy baby.

-Keep doing it, inhaling and exhaling deeply.

Avoid doing this position if you have a neck or knee injury.


To do this exercise:

-Lie on your side and bend your knees at a 45-degree angle.

-Lift the leg facing the roof.

-Keep your heels together as you open your knees as far apart as possible without letting the pelvis roll backward. Do this 30 times.

-Line your ankle with your knee as you lift your leg up and down thirty times.

-Keep your leg lifted as high as you can while maintaining a neutral pelvis. Keep your ankle-high as your top knee taps your bottom knee with every lift. Do this thirty times.

-Switch to the other leg.


This exercise helps improve your hip mobility and is another effective practice on how to realign hips after pregnancy.

To do this exercise:

-Kneel on all fours.

-Lift one knee towards your chest and try not to round your back.

-While the knee is up, move it outside as far as possible, then rotate the knee inwards while trying to lift the foot higher than the knee.

-Bring the leg back behind you, keeping your back straight, then return to starting position.

-Try to repeat 30-60 times for one set, then switch legs.

Stop immediately if you experience any pain and see a doctor.


This yoga pose helps your thighs hips.

To this pose:

-Get on all fours.

-Align your hands under your wrists and your knees under your hips.

-Press into your hands, tuck your toes under and lift your knees.

-Lift your sitting bones towards the roof.

-Bend your knees slightly and lengthen your spine.

-Keep your heels slightly above the floor.

-Press firmly into your hands.

-Tuck in your chin slightly, and try not to put extra weight on one side of the body.

-Hold for one minute.


This is a dynamic yoga pose that works on your hips and spine.

To do this exercise:

-Start at the downward-facing dog.

-Exhale, step your right foot forward between your hands.

-Bend your front knee to 90 degrees. Make sure your knee is in line with your heel. Keep your feet hip-width apart and your shin perpendicular to the floor.

-Rise on the ball of your back foot, lift your heel and draw it forward, so it aligns over your back toes.

-Stand on your back leg.

-Draw your left hip forward as you press your right hip back, squaring your hips, so they are parallel to the mat.

-Inhale as you raise your torso in an upright position. Raise your arms overhead, pull your tailbone to the floor, tilt your head upward and gaze at your hands.

-With your chin vertical, widen your stance and make sure your knee doesn’t move past your ankle.

-Engage your core and elongate your back. Hold for one minute, then release and go back to downward dog. Repeat with another leg.


From the crescent lunge, with the front knee bent, spin the back foot to the ground so you are aligned heel to heel and your toes point toward the same side.

Extend your arms in a T shape and hold for 10 breaths, switch back to downward dog, then switch legs.


This exercise can also help with uneven hips after childbirth.

To do this:

-Lie on the floor on your side with your feet together and prop yourself up with your hand. Align your hand, elbow, and shoulder.

-Tighten your abs and lift your hips so your body is in a straight line.

-Hold for 15 seconds, then repeat with your other side.


This is another exercise that shows how to realign hips after pregnancy.

To do this:

-Lie on your back, knees up with your hands beside you, palms down, and feet flat on the floor.

-Lift your hips with your shoulders on the floor, making a diagonal line from your knees to your shoulders.

-Hold then slowly lower yourself back to starting position.


Pregnancy can alter the alignment of the joints and muscle function.

You may experience pain in the hips, lower back, and pelvis after childbirth. Sometimes it’s lingering effects from the pregnancy because of the extra weight.

A study found that 32% of women experience hip pain at any stage of pregnancy.

It’s normal for the pain to exist but not linger. If the pain is moderate, a physical therapist can recommend exercises and help you adjust the way you sit and walk to help you heal.

If the pain is severe, see a doctor immediately.


Avoid these exercises if your C-section scar hasn’t healed yet, if you feel any pain and if you have any joint injuries.

Make sure you check in with your doctor whether exercises are safe for you after pregnancy.

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