Quelle: https://www.folio-familie.de/https://www.folio-familie.de/en/pregnancy/sport-relaxation/video-pilates-pregnancy/exercise-3-back-stretch.html

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From the 13th week of pregnancy and up to the end of the breastfeeding period

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Vitamin B9 (400 μg of folic acid)
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Exercise 3: Back stretch

Go onto all fours; while breathing out move your head sideways towards your buttocks; breathe in as you return to the original position. Your arms should remain slightly bent. Turn your head sideways to the left and then to the right in alternation.

Individual exercises

Pilates warm-up exercise
Exercise 1:
Warm-up exercise
Pilates exercise: Basic cat
Exercise 2:
Basic cat exercise
Pilates exercise: Back stretch
Exercise 3:
Back stretch
Pilates exercise: Power for your back
Exercise 4:
Power for your back
Pilates exercise: Strengthening your lower back
Exercise 5:
Strengthening your lower back
Pilates exercise: Shoulder bridge
Exercise 6:
Shoulder bridge
Pilates exercise: Strengthening your legs
Exercise 7:
Strengthening your legs
Pilates exercise: Twist
Exercise 8:
Twist
Pilates exercise: Side stretch
Exercise 9:
Side stretch
Pilates exercise: Stretching the shoulder girdle
Exercise 10:
Stretching the shoulder girdle
Pilates relaxation exercises
Exercise 11:
Relaxation exercises