Mat Stretches Safe throughout Pregnancy: Which option is listed as a Mat Stretch?

• A. Figure 4
• B. Cobra Pose
• C. Neck Stretch
• D. Shoulder Bridge

Answer: (A)

Figure 4 is listed as a Mat Stretch because it provides a gentle hip-open­ing stretch that can be performed with the spine supported and without compressing the abdomen. By crossing one ankle over the opposite thigh and gently guiding the knee toward you (or using a supported version with straps), you get a safe hip and outer-glute stretch while keeping breathing easy and the torso stable. This makes it a reliable option throughout pregnancy.

Cobra Pose is a backbend and can place stress on the lower back and abdomen, especially as pregnancy progresses, so it’s not typically treated as a universal mat stretch for all stages. Neck Stretch focuses on the neck and shoulders and doesn’t address the same lower-body or spine-safety considerations as Figure 4. Shoulder Bridge involves lying on the back to lift the hips, which can press on the vena cava in later pregnancy, making it less suitable as a standard pregnancy mat stretch.