Stretching Improves Your Flexibility.. Duh!
Correct pregnancy stretching exercises should be part of any fitness routine for someone that is pregnant. Stretching improves your flexibility, reduces muscle tension, and helps you feel more relaxed when you exercise. You will want to stretch before you do any cardiovascular exercise. You may also want to incorporate correct pregnancy stretching exercises throughout your day, since it may lessen the physical discomforts of pregnancy.
Start With These 4 Pregnancy Stretching Exercises
- Shoulder Circles – When you’re sitting in your chair, rotate your shoulders backwards and down in the biggest circle you can make. This correct pregnancy stretching exercise can open up your chest and prevent the rounded shoulders that many expectant mothers get.
- Low Back Stretch – This pregnancy stretch is designed to help relieve your pregnancy-related back discomfort. To perform this correct pregnancy stretching exercise, you need to get on your hands and knees. Your head should be in line with your back. Pull in your tummy and round your back slightly. Hold for 15 seconds, and then relax your stomach and back. Keep your back as flat as you can; don’t allow it to sag. Do a few repetitions; try to work up to 10, if you can.
- Standing Pelvic Tilt – This correct pregnancy stretching exercise offers another method of stretching the muscles in your lower back. Stand next to a wall, your back straight against it; your feet should be shoulder width apart. Next, push the small of your back against the wall. Hold for 15 seconds, and then go back to the starting position. Repeat for as many repetitions as you feel comfortable.
- Hip Flexor Stretch – You will need the support of a study chair to help you with this pregnancy stretch. Holding on to the chair for support, you should stand in a split stance with one of your legs forward and the other back. Bend at the knees and contract your buttocks. You should be lengthening the front of the hip. Hold for 15 seconds, and then return to the starting position. Repeat.
Like with any other fitness program, correct pregnancy stretching exercises require certain modifications as you progress through your pregnancy. Always keep in mind that your joints and ligaments will become more relaxed and loose when you’re having a baby due to the hormone, relaxing. You will want to take precautions when you’re doing any stretching exercises.
When performing pregnancy stretching exercises, you will want to hold each stretch for 15 to 30 minutes. You should only stretch to the point where you feel mild tension; never go beyond your muscle’s limits. Pay attention to your balance during your correct pregnancy stretching exercises. Since your center of gravity shifts in the second trimester, you will want to hold on to a chair for support if you feel unbalanced. Make sure that you breathe through each stretch.
At any point during your correct pregnancy stretching exercises that you feel nausea, dizziness, shortness of breath, or pain, you should stop immediately. You should always be aware that correct pregnancy stretching exercises should be gentle and static, not bouncy.