Stretching during pregnancy can provide numerous benefits. Your muscles will thank you because they will be loose and limber and it can alleviate some of the aches and pains you feel. Common areas of aches and pain are generally in the back, chest, abdomen and hips. Let’s review some general stretching guidelines and then 4 stretches that you can do every day to alleviate that pain!
Stretching Guidelines
The stretching guidelines are similar to non-pregnant exercisers with the major difference being that pregnant women should not lie on their backs to stretch without having their torso, head and neck area raised with a pillow or wedge. The other principles of stretching are the same:
- Start each stretch slowly and steadily, and stretch only to the point of mild discomfort. You should not feel pain. Keep in mind the additional hormones in the body, namely relaxin, as this extra looseness can make you feel like you have a false sense of flexibility.
- These stretches can be done daily.
- You can hold each stretch for 15- 20 seconds and repeat if necessary.
- Remember to stretch when your muscles have had a chance to warm up to prevent injury and always remember to stretch after working out.
Here are 4 stretches you can do every day:
Standing hamstring stretch: Low back pain can be the result of tight hamstrings and keeping them loose and limber promotes less tightness in the glutes and low back. With one foot on the ground, raise your opposite leg onto a chair. Press your heel into the chair while your toes point towards the ceiling. Keeping a flat back, gently bend forward until you feel a stretch in the back of the legs. This can also be done on your back, making sure to keep your back elevated if you are past your first trimester. You can place your hands behind your knee and pull back gently until you feel the stretch.
Seated hip/glute stretch: Sitting in a chair, keep back straight and shoulders relaxed as you cross one ankle over the opposite knee. Push your knee gently towards the floor to release tension in your hips and glutes. You should feel the stretch right away but if you need a deeper stretch, you can gently bend forward. Switch legs.
Chest stretch: As you get further along in your pregnancy, your posture can be affected by hunching forward in response to the added weight. The shoulders turn in ever so slightly, creating tighter chest muscles. While seated or standing, keep your arms straight and pull back behind you while raising and opening your chest. You can also clasp your hands behind your back.
Side stretch: As your baby grows, the ligaments that support your abdomen will really start to stretch. In addition, because the rectus and transverse abdominals are weakened, the internal and external obliques can begin to overcompensate. If you feel tightness in this area gentle side-stretching might provide relief. Sitting or standing, gently raise your right arm and bring it next to your ear. Slightly bend to the left side. Switch sides.
If you have any questions about these or any other stretches, contact us!
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