What Is Relaxin? How This Pregnancy Hormone Affects Stability and Mobility

A pregnant woman exercises with a dumbbell and stability ball at home, focusing on maintaining health and fitness during pregnancy.

One of the many changes that occurs throughout pregnancy is a decrease in stability and increase in mobility. The main contributor to this change is a hormone called relaxin that is released by the ovaries and placenta. It causes most of the muscles and ligaments around the pelvis, back and abdomen to loosen, which can lead to instability and potential falls.

A little more info about relaxin:

Relaxin is a reproductive hormone that is released during pregnancy to loosen and relax the muscles of the uterus and pelvis to prepare for delivery. The body even produces relaxin before pregnancy to help prepare the uterus for implantation, as well as creating the placenta if implantation occurs. Relaxin levels tend to peak between 12 and 14 weeks of pregnancy and surge again before delivery. It is still present in the body postpartum so it’s something to be mindful of.

3 tips on how to support the body while relaxin is doing its thing:

✨ Strength training - Because relaxin affects the ligaments, joints and muscles, it’s important to continue strength training. Lifting weights and doing exercises that focus on balancing can help prevent falls. The risk of falling during pregnancy increases because of this instability on top of a change in the center of gravity due to a growing belly.

✨ Avoid overstretching - It might feel so good to go a little further in daily stretches or in a yoga class, but be aware that more harm than good can be done.

✨ Regress single leg movements to planting both feet on the ground - Most pregnant people do not feel pain due to relaxin, but it can cause some pelvic pain. Planting both feet on the ground in a squat, for example, may be more comfortable for the pelvis than a single leg squat. Always see how movements feel because everyone has a different pregnancy experience.

3 daily moves to increase stability:

✨ Pelvic Tilts - Helps with alignment and strengthens the innermost core muscles which helps in stabilizing the pelvis and spine. These can be done while performing a bridge, on hands and knees and in a deep squat.

✨ Squats - Strengthens the glutes, hamstrings, and calves.

✨ Bird dogs - Work the glutes, core and hamstrings.

Relaxin is an incredibly helpful hormone and we can help support this change through movement. If something doesn’t feel right in the body, consult your doctor and find the right people to help support you and your body on this journey. Working with a pre/postnatal specialist will help guide you to hopefully feeling your best.

See you on the mat soon!