Secrets of Ideal Sleeping Positions While Pregnant

Unlocking the Secrets of Ideal Sleeping Positions While Pregnant

sleeping position while pregnant

Sleep. Like so many topics in pregnancy, this is one that comes loaded with advice! All it takes is a quick Google search to see link after link telling us one thing: if you’re pregnant, stop sleeping on your back. Many people hear this advice and immediately attempt to change their sleeping positions while pregnant, wake up on their back, and then stress that they’re harming their baby. At Body Ready Method, we know that it’s more nuanced than that! So what is a preggie to do? What actually is the best sleeping position for pregnant people?

Here at Body Ready Method, we believe that consistent, high quality sleep will support you in pregnancy, birth, and postpartum. To achieve this sleep, we can focus on 3 key pieces:

  1. Properly support your body during sleep
  2. Address pregnancy discomforts that can impact sleep quality
  3. Set yourself up for success before going to sleep

Best Position to Sleep While Pregnant

Common advice tells us to immediately get off our back while sleeping. We do not agree with this fear-based approach. As your baby grows, some people will experience what’s known as Supine Hypotensive Disorder. When this happens, you may feel dizzy, nauseous, lightheaded, or short of breath while laying on your back. Your body will tell you with these signs to get off your back. As such, if you are experiencing supine hypotension, sleeping on your back will naturally no longer be comfortable!

So what is the best sleeping position for pregnant people? We believe it’s one in which your body is well supported, and you feel comfortable.

A semi-reclined sleep position may work well for you if you’re used to sleeping on your back and still feel comfortable semi-reclined, if you’re experiencing heartburn or nausea, or if you have carpal tunnel syndrome.

pregnant woman lying on her bed

As the pregnancy progresses, the most common and comfortable sleeping position while pregnant is on the side. This is where proper bolstering and body support can make a huge difference! But with many pregnancy support pillows, there is uneven support from hips through ankles.

When our hips, knees, and ankles are in different planes, our bodies are twisted and unsupported, which can lead to an increase in discomfort such as SPD, pelvic pain, and hip pain. If we add pillows and bolsters so our hips, knees, and ankles are all in the same plane, the body will feel well supported and sleep may be easier. Bonus: this is a fantastic position to use in labor!

Address Pregnancy Discomforts

Heartburn, restless legs, and Charlie horses, oh my! Sometimes we want sleep, we need sleep, and our pregnant body just says no. Here are some tips for working through some common discomforts in order to optimize sleep and naturally find the most comfortable sleeping position while pregnant..

Try eating and drinking smaller amounts in the hours leading up to bed – no huge meals or guzzling a full water bottle right before bed. Another way to avoid heartburn is to practice 3-D rib breathing – learn more about that here.

pregnant girl exercises lying on her side pillow between knees

Ensure that you’re staying well hydrated during the day, try an epsom salt bath prior to bedtime, and think about adding magnesium to your routine. Magnesium has some great benefits during pregnancy, and can be taken orally as a supplement or applied topically as a lotion or oil.

Build in a sleep routine to set yourself up for success prior to sleep. Keep on reading for more!

Set Yourself Up for Success

One of the best ways to set yourself up for quality sleep is to practice healthy sleep hygiene: have a consistent routine prior to bed, turn off screens, and find movement during the day.

Sleep hygiene routines usually include 3 steps that happen every time you get ready for bed. They can be very simple, and help tell your body and brain that it’s time to transition to sleep mode. An example of a sleep routine may be:

  1. do a short movement flow
  2. have a cup of tea
  3. read a chapter in bed

Why Does Sleep Matter?

Sleep is one of our biggest and most basic needs! We all know that a poor night of sleep can make us feel out of sorts, but the effects of poor sleep can be more far-reaching than that. Poor sleep during pregnancy can lead to a weakened immune system, greater risk for high blood pressure, and less coordination. As you move into the postpartum phase, lack of sleep can lead to increased risk for postpartum mood disorder and decreased milk supply.

Another reason to prioritize sleep? Research has shown that those who have not gotten enough sleep perceived pain in labor to be stronger than those who had enough sleep! Wild, right?! But it is true! Quality sleep in the third trimester can set you up for success in postpartum, and helps to minimize pain during birth!

Final Takeaways:

  • Do not stress about your position while you’re sleeping – there is no “best” position to sleep while pregnant! The most important thing is getting quality sleep.
  • As the belly grows, the back will not be comfortable any longer for sleep. Try bolstering yourself to increase comfort in sleep.
  • Add in a consistent sleep routine, such as a pre-sleep movement flow.

FAQs

 

Is it dangerous to sleep on my back while pregnant?

Not necessarily. Some people experience Supine Hypotensive Disorder during pregnancy, causing discomfort while laying on the back. If you feel dizzy, nauseous, or short of breath in this position, your body is signaling you to shift. If you remain comfortable, there may not be an immediate need to alter this position.

What is the best sleeping position during pregnancy?

The ideal position is one where your body is well supported and comfortable. Many find sleeping on their side with proper bolstering to support hips, knees, and ankles most comfortable, especially as the pregnancy progresses.

How can I address common sleep disturbances during pregnancy, such as heartburn or restless legs?

Consider eating and drinking smaller amounts before bed, ensuring you stay hydrated during the day, and possibly incorporating magnesium into your routine. For heartburn specifically, try practicing 3-D rib breathing.

How can I support my body while sleeping on my side during pregnancy?

Using pillows and bolsters to ensure that your hips, knees, and ankles are aligned in the same plane can prevent your body from twisting and increasing discomfort. This support can mitigate issues like SPD, pelvic pain, and hip pain, promoting better sleep.

Are there any specific sleep hygiene routines recommended for pregnant individuals?

A simple, consistent sleep routine might involve a short movement flow, enjoying a cup of tea, and reading a chapter in bed. These steps can signal to your body and mind that it’s time to transition into sleep mode.

Can I continue with a semi-reclined sleeping position during pregnancy?

Yes, a semi-reclined position may be suitable, especially if you’re accustomed to sleeping on your back and still find it comfortable. This position might also be helpful if you experience heartburn, nausea, or carpal tunnel syndrome.

How can poor sleep impact labor and the postpartum phase?

Lack of quality sleep during pregnancy has been associated with a heightened perception of pain during labor. In the postpartum phase, insufficient sleep might increase the risk for mood disorders and potentially affect milk supply.

Are you ready to rock your pregnancy with a free workout on us?

We would be honoured to support you on your marvelous journey.

BRM Free Trial Pregnancy

Short Breath During Pregnancy

Short Breath During Pregnancy

Side profile of a pregnant woman

When I was in my 3rd trimester, I started to notice how hard it was to TAKE A DEEP ENOUGH BREATH! The thing is, I would not have noticed this issue if I was not out of breath so often. While at first, I caught myself trying to breathe harder, I realized that it would be better to focus on opening up the thoracic (upper back) region so that I could breathe into my ribs more. This alone was a lifesaver to my upper body tension.

How to improve your upper body mobility?

There are a few different ways we can breathe, here are the 3 most common ways

  1. We can breathe UP. Watch someone breathe this way or try it yourself- your collar bones move up and down when breathing. This way isn’t good because it causes issues with the cervical spine and neck. This breathing is usually associated with stress.
  2. Another common strategy is to breathe down into the belly, plunging everything downward with every breath. Most who breathe down are not aware of this pattern nor of the challenge it introduces while pregnant. Those of us who tend towards belly breathing are the ones who feel this “I can’t get enough breath!” when breathing during pregnancy because baby is restricting the ability to do what we want to do – breathe. This breathing pattern isn’t ideal either because it increases intra-abdominal pressure and pushes our organs downward.
  3. The third way we can breathe is OUT- into the ribs. This is a more ideal way to breathe. Some call it 3D breathing. Our ribs are designed to MOVE this way and when we do so, we put way less pressure down on our core and pelvic floor.
different ways we can breathe

Why is it so difficult to breathe OUT into the ribs?

Most of us have a rib cage that is restricted in some way from how we have moved and held our bodies throughout our lives. We’ve lost the ability to mobilize the upper back! As an example, sitting at a desk without moving much doesn’t help the mobility of our rib cage. So, yes, it IS going to be harder for most pregnant moms to breathe properly with these restrictions. In addition to being more mindful about rib breathing, we want to work on opening up the upper body, getting more mobile in common tight spots and gaining more space as we grow during pregnancy.

 

 

How to improve your upper body mobility?

Here are a few simple exercises that can really help with releasing upper body tension so that breathing becomes easier as well. These focus a lot on rotation. We are big fans of rotation because many pregnant moms are so locked down in their ribs that they cannot rotate, creating even more pressure in their core and pelvic floor and tension.

deep breath

Chest and Shoulder Stretch and Strengthen + Core Work:

Sit comfortably. Hold both arms in front of you, inhale and as you exhale hiss the exhale slowly and twist your chest to the right ensuring that your hips are mostly stable. Keep gently twisting on each exhale and reach your right arm long long away from you. Keep your spine long, no slouching or excessive rib lifting / thrusting. Switch sides holding just a breath 6 times and then hold 5 breaths each side. Amazing for your spine, shoulders, chest and core.

Hands and Knee Rotation

Come to your hands and knees, knees a little wider than feet. A neutral spine so no tucking your pelvic or collapsing your chest. Inhale and raise your right hand toward the right, up to the sky. Turn your chest as you do so, twisting gently and allow your hips to shift to the right. Lift away from your left arm and try not to let your right shoulder fall into your ear so reach your right hand up to the sky. Gently move your chest in the direction of your nose (like back arching but way less). Hold 5 breaths and switch. This works your core, arms, spine and shoulders.

To learn more ways to alleviate pregnancy aches and pain, Check out our different targeted programs for each stage of your journey.

Lindsay McCoy and Lauren Ohayon demonstrating breathing technique

Are you ready to rock your pregnancy with a free workout on us?

We would be honoured to support you on your marvelous journey.

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SI Joint Pain Prevention and Care

Are you experiencing SPD/SIJ pain?

One of the most common complaints I hear from pregnant people is the good old pain in the butt — lower back pain during pregnancy or pain in the pubic bone area in the front groin region. The pain can be absolutely excruciating and quite literally bring you to your knees. Expecting people are often told “this is just a normal part of pregnancy” and to “learn to bear with the pain.”

Adding to the confusion, what pregnant people often mistake as sciatica or lower back pain during pregnancy, is actually a Sacroiliac Joint (SIJ) issue. For symphysis pubis dysfunction (SPD), which is pain in the groin area, many people have come to us having been told to stretch their groin more when in fact that can make the issue worse!

Through our own pregnancy journeys and our experiences with thousands of other expecting people, we have learned that it’s entirely possible to feel at home in your body during your entire pregnancy with the right tools.

You don’t have to “just deal with” pelvic pain, restless legs, or constant lower back pain during pregnancy. There are plenty of tried and true things you can do right now to feel better.

pregnancy and the sij joint

Both sacroiliac joint pain and symphysis pubis dysfunction are pelvis related stability pains that many people experience during pregnancy. After all, your body is changing to accommodate your growing baby and preparing for childbirth. Check out our different targeted programs for each stage of your journey into parenthood – with tips and movements to help prepare you for your birth.

What Does Sacroiliac Joint Pain Feel Like?

The SIJ is in the back of the body where the pelvic meets the sacrum. 

You can usually characterize sacroiliac joint pain by an aching, pulling sensation in the butt region. The kind of pain that makes you want to hit your butt with your fist to relieve the pain.

scroiliac joint

The pain can worsen with a lot of sitting. Getting from sitting to standing can be excruciating, as well as getting dressed. 

It might also feel like deep hip stretching can provide a lot of relief for lower back pain during pregnancy and while, deep hip stretching might feel good in the moment it can cause the SIJ to become more unstable.

What Does Symphysis Pubis Dysfunction Pain Feel Like?

The pubis symphysis is where the pelvic bones meet in the front of the body.  You can often feel symphysis pubis dysfunction pain in the front of the groin, also known as the pubic area.

Burning, sharp, aching pain for many movements that require the legs to move or move away from each other, like getting in and out of a car or turning in bed.

Exercises for Sacroiliac Joint Pain / SPD relief

There are exercises for relieving sacroiliac joint pain and SPD pain. Although lower back pain during pregnancy is common, be assured that with a few tweaks to your daily movement habits plus a few exercises, things can get better. 

You can become more comfortable and even eliminate sacroiliac joint pain and SPD pain altogether. 

To learn more about the different ways to prevent SPD and learn more about your own body listen to episode “Ep21: The embodied approach to the body and movement“.

One of the major things we want to stress is not to overstretch it! Do not treat your aches and pains by stretching them because that can sometimes really destabilize the region.

Here are two of our favorite Body Ready Method® exercises to relieve that lower back pain during pregnancy.

Thoracic Mobility

Thoracic Mobility
  • Get more space and relieve tension in your body during pregnancy. 
  • Use a bolster or some type of elevated surface, with your elbows spread out and your hands pointing up towards the sky, with both knees on the floor..
  • While still on your knees, start walking your body away from your bolster, and position yourself properly. If you can, place your hands on your back, and start to traction and pull your body away from your elbows, breathing three-dimensionally into your rib cage and opening up your back.
  • Repeat for 10 reps.

Inner Thigh Squeeze & Pelvic Floor Release

Inner Thigh Squeeze Pelvic Floor Release
  • Relieve pelvic floor tension with this simple exercise.
  • Place an 8 inch yoga ball or yoga block between your thighs and gently squeeze.
  • Hold for 5 seconds and release by spreading your legs wider, untucking your pelvis, completely relaxing your belly and pelvic floor.
  • Repeat for 10 reps.

If you’re interested in more exercises and tips to relieve pelvic pain and discomfort during your pregnancy, get our FREE SPD / SIJ pain relief video below!

Are you experiencing SPD/SIJ pain?

We would love to offer you our favorite (and simple!) BRM® moves for relieving SPD/SIJ pain.
They are easy to learn and easy to incorporate into your everyday life!
Are you experiencing SPD/SIJ pain?

Craving more information? Browse our articles

Habits for a Better Pregnancy and an Easier Birth

Habits for a Better Pregnancy and an Easier Birth

We know what it’s like to feel exhausted, achy, and out-of-sorts in your own body during pregnancy. Trust us, we’ve been there!

But we also know what it’s like to feel vibrant, energetic, and totally comfortable all the way to 42 weeks (!!!) — because we’ve been there, too.

In our own pregnancy journeys and our experience with hundreds of other expecting mamas, we learned that it’s entirely possible to feel at home in your body during your entire pregnancy.

You don’t have to “just deal with” joint pain, restless legs, or constant backaches.

Instead, with a few simple movement tweaks and mindfulness hacks, you can begin to feel more comfortable again… Starting today. Sounds like a dream? We’ll show you how.

Here’s What Every Pregnant Person Needs To Know

No one’s talking about this in the birth community. But if you want to feel good in your body while pregnant, and avoid aches like pregnancy back pain, this topic is critically important. So, let’s talk about the key to a comfortable pregnancy; something we call “functional movement.”

Your daily movement habits are directly impacting the way you feel during pregnancy.

Now, of course, you’ve probably heard plenty of recommendations for soothing pregnancy-related pain like doing yoga, stretching before bed, or buying fancy prenatal pillows. But we’re guessing that you rarely hear about how to avoid the pain or discomfort in the first place.

The truth is, the way we put away laundry, play with our toddlers, or unload the dishwasher can create a lot of problems if our bodies are out of alignment or not handling our “heavier load” in a functional way.

Think about it: We spend 95% of our day sitting in a desk chair, or driving in the car, or putting away toys in the living room, or lifting things at the grocery store, or leaning over the sink in the kitchen. No wonder pregnancy back pain is common!

Unfortunately, minor misalignment (during any of these activities!) can lead to massive discomfort, create damaging compensation “blind spots,” and make pregnancy downright miserable.

Basically, the way we move through normal life really, really matters.

The good news? With a few small tweaks, you can start to move more functionally, and start to feel stronger, more comfortable, and more resilient.

Even better news? You don’t need to spend hours in the gym before you start feeling better. Make these simple at-home tweaks, and start feeling the difference immediately

The truth is, the way we put away laundry, play with our toddlers, or unload the dishwasher can create a lot of problems if our bodies are out of alignment or not handling our “heavier load” in a functional way.

Think about it: we spend 95% of our day sitting in a desk chair, or driving in the car, or putting away toys in the living room, or lifting things at the grocery store, or leaning over the sink in the kitchen.

And unfortunately, minor misalignment (during any of these activities!) can lead to massive discomfort, create damaging compensation “blind spots,” and make pregnancy downright miserable.

Basically: the way we move through normal life really, really matters.

The good news? With a few small tweaks, you can start to move more functionally—and start to feel stronger, more comfortable, and more resilient.

Even better? You don’t need to spend hours in the gym before you start feeling better. Make these simple at-home tweaks, and start feeling the difference immediately.

Here’s How You Can Practice “Functional Movement” In Your Daily Activities

Many people, when they come to us for a prenatal assessment, are dealing with painful symptoms of misalignment and compensation, like constant pregnancy back pain, round ligament pain, and core or pelvic floor weakness. When they put these simple habits into practice, they often experience massive relief within a few days. So, don’t discount the power of small, smart adjustments.

HABIT ONE—GETTING IN AND OUT OF A CHAIR:

Did you know that the way you’re sitting and standing might be contributing to your pelvic floor weakness? Most people get out of their chair using a combination of bringing their knees in front of their ankles and momentum.

However, this movement is the perfect opportunity to use your glutes and lengthen your pelvic floor. (Bonus: lengthening the pelvic floor is an important factor in easier vaginal births!)

In our birth prep protocol inside the prenatal Body Ready Method  program, one of our main goals is to create a strong and yielding-for-childbirth pelvic floor. And how you get in and out of a chair is a great opportunity to create that space and strength.

To rise: Keep your knees on top of your ankles, lean forward, and send your booty behind you as you rise to stand. If this is too difficult, use a little bit of momentum until it becomes easier. It’s harder than it looks!

To sit: Reach your upper body forward for counterbalance as you reach your booty behind you. Notice if you have the tendency to “fall” after a certain point. This can often be traced back to tension in the hamstring.

Pregnant woman

Start to use your legs to come up. Lean a bit forward and sit more to the edge of your seat.

Pregnant woman

Keep driving through your legs and feet to push you to stand.

Pregnant woman

You made it! Come back into sitting by reversing it all!

HABIT TWO-PICKING THINGS UP:

If you added up the time you spent unloading the dishwasher, pulling clothes out of the laundry, and picking up toys from the floor… You might start to feel like you spend all day bending over and standing back up. Unfortunately, most of us have picked up the bad habit of rounding the back and tucking the pelvis. This movement “blind spot” leads to pregnancy back pain and additionally, less birth space in the pelvis for the baby to come through. Instead of rounding-and-tucking, practice untucking the booty, lengthening the spine, and hinging at the hips. This will feel foreign at first, but it’s the best way to promote a strong core and pelvic floor. Plus, picking things up like this will build the muscles in your legs and glutes. These muscles are key to pelvic stability,and with a stable pelvis comes less pelvic pain for you! Sign up for our prenatal program to get all the information you need for a pain-free pregnancy.
Pregnant woman
Pregnant woman

HABIT THREE—GETTING IN AND OUT OF THE CAR:

Sometimes, the simplest movements can create the most discomfort (or, on the flip side, the biggest opportunity for increased comfort!). Many parents we work with have experienced pelvic or pubic pain, and it often shows up when they’re getting in or out of the car.

Instead of opening your legs to enter and exit your car, we recommend that you practice keeping your legs together and “swinging” them together.

Additionally, when you are in your car, notice if you’re sitting with a tucked pelvis (we’ll talk more about this in the next habit!) and see if you can find a better pelvic position which will help with both baby position and pelvic yield—both of which are big contributors to ease of birth!

pregnant mama driving

HABIT FOUR—SITTING POSTURE:

If you’ve experienced hip pain, pregnancy back pain, or pelvic floor dysfunction, your seated posture is an easy place to start. Finding a neutral pelvis while sitting is extremely beneficial for pelvic floor health and making space in your pelvis for your baby, which will help the birthing process.

When you unconsciously tuck your pelvis all day long, it creates a lot of tension in the pelvic floor. And we want that floor to be nice and supple so that a baby can pass through with ease.

Instead of forcing yourself into a neutral pelvic position, use a bolster to adjust your sitz bones up higher and gently relax into a more neutral pelvis.

Also, if you spend much of the day sitting, try to mix up your resting positions. Can you sit on the floor on a bolster? Or adjust your leg position? (Note: avoid crossing your legs as this can put torsion on the pelvis, which can contribute to pelvic pain and can lead to the baby having less space to find an optimal position.)

pregnant with tucked pelvis

Pelvis tucked under. Less birth space!

pregnant woman with neutral pelvis

Sitting on sitz bones. More birth space!

One Last Recommendation For You:

Feeling overwhelmed? We get it. Being creative about how you use your body takes some thought and intention.

However, once you make a habit out of caring for your body (and your baby!) this way, it becomes second nature. Soon, you’ll find your body getting strong and able just by moving a little bit differently.

Learn more about the prenatal core and what you need to know around it. Ep23: The Prenatal Core: What you really need to know

As always, we don’t recommend trying to make huge changes all at once. Go slow and make small tweaks here and there, adding in new things every few weeks. Practice varying your movements—from which hip you carry your groceries on, to which hip you carry your baby on.

The power of these small changes will multiply, impacting your core, pelvic floor, and whole body function, and supporting an easier birthing process! For more tips and support throughout your pregnancy journey, Check out our different targeted programs for each stage of your journey into parenthood.

Pregnant woman

Creative ways to do your laundry. Getting 2 birds with one stone.

Pregnant woman

Stop and stretch throughout the day! No mat needed.

Pregnant woman

Gardening with a neutral spine.

Are you ready to rock your pregnancy with a free workout on us?

We would be honoured to support you on your marvelous journey.

BRM Free Trial Pregnancy

Stretching During Pregnancy

Stretching During Pregnancy

Stretching is by far one of the most common recommendations during pregnancy for both pain relief and general maintenance. All you need to do is search “pregnancy stretches” and you’ll get a lot of hits, videos, blogs and more! The popular line of thinking is: stretching makes us more flexible and more flexibility is ideal. If we stretch a lot and become more flexible, we will feel better and we will prevent injury. Additionally, flexibility is often touted as something that can create / foster space for baby to come down and out. While it can feel good to stretch, having more flexibility is not in fact “better”, does not create “more space” and it certainly will not prevent injury or pain during pregnancy.

pregnant woman exercising with dumbbells

Let’s dive deeper into flexibility. In addition to the reasons above, another reason that pregnant people work on flexibility is because they think that it will help create more space for baby to come out.

What is flexibility?

Flexibility is passive mobility. Basically, how far you can passively stretch a tissue. Like with dropping into a split pose, a pigeon position, any position where you “hang out” into a stretch.

With flexibility, no control is needed. It is simply how far / deep you can get into a particular stretch or pose. Flexibility does not teach the body to utilize the range of motion, it just uses what is already there or uses gravity or even an external force to get us into the shape. Therefore, it’s not usable to the nervous / muscular system as a means of getting stronger or making long term changes.

Take the extreme example of a split. I can drop down into one, but do I have strength at that end range? Can I control my body there? No. I can just drop down into one. So that range is pretty useless in terms of offering me strength. Yes, great for Instagram. Not great for much more.

Stretching while pregnant

woman exercising

During pregnancy, a lot of people have an increased amount of passive mobility/flexibility due to relaxing and that relaxing is absolutely fanning the flame. When we increase our passive range of motion, but not our active range of motion – we can actually predispose injury and we won’t increase movement potential in a way that translates into birth or life, at all.

I am not flexible, what should I do?

Instead of flexibility as the goal, consider mobility and increased range strength training. Mobility training is the ability to actively control ranges of motion. Increased range strength training is when we strengthen our muscles in multiple range of motion. The combination of mobility and increased strength training actually leads to increased ranges and people often feel both stronger and more mobile.

For the prenatal client who perhaps already has a large passive range of motion (ROM), the goal may not be to increase ROM, but to increase the ability to control the range of motion that they already have. I am not saying, do not stretch. I am simply educating on the myths around flexibility and stretching. Many of us are taught that stretching makes us more flexible but in fact – mobility training plus increased range of motion strength training is what works best!

Our “stretching” routine should be done in a way that creates stability and greater ranges of motion. Otherwise not only is it useless, it can actually cause injury. This is especially the case when you take a pregnant person, already more flexible, and add in a bunch of stretching.

If your pregnant client has pain, please don’t tell them to stretch it away. Most likely, they need to learn how to control their ranges of motion properly! Want to know more? Reach out to us, follow us on Facebook and Instagram, and check out our Body Ready Method®️ course, where we teach birth and fitness pros how to work with the prenatal population.

Are you ready to rock your pregnancy with a free workout on us?

We would be honoured to support you on your marvelous journey.

BRM Free Trial Pregnancy