Muscles targeted: pectoral major and pectoral minor
“Tightening through your chest and the front of your shoulders can happen a lot as your posture shifts during pregnancy. This can lead to pain in your neck and upper back or even shortness of breath if you’re starting to hunch forward.”
Step 1: Start by placing a rolled-up yoga mat or blanket on the ground and lie back with your spine length-wise and head resting at the end (you might need an additional pillow if your mat isn’t long enough). Once you’ve found a comfortable position, reach your arms out to the sides in a goalpost position with your palms facing up. Make sure your elbows are resting on the ground at the same height as your shoulders.
Step 2: Hold here for 30 seconds, then slowly bring your arms up above your head, out to the sides and back down toward your waist, all while grazing your hands along the ground. Repeat this movement 4 times.
Modification: If lying on a mat isn’t in the cards, stand up next to a doorframe and hold one arm out to the side at a 90-degree angle. Place your elbow and forearm against the frame and rotate your body open. Continue rotating until you feel a stretch in your chest and hold for 30 seconds before repeating on the opposite side.