Stretching during pregnancy helps keep your muscles loose and relaxed. Pain in the hip area is a common ailment reported during pregnancy, according to the American Pregnancy Association. Slow and controlled stretches may help alleviate hip pain in some women. Talk with your doctor about the pain you are experiencing before starting a stretching routine.
Hip Flexor Stretch
Lie on a flat surface on the left side of your body, with the left knee bent for balance. Place a pillow or rolled-up towel under your head. Bend your right knee and move your leg so your foot moves toward the back of your body. Grab your right ankle and slowly pull your heel toward your buttocks. Pull your abdominals in to protect your lower back during the movement. You will feel the stretch in your thigh and hip flexor area. Hold the stretch for 30 seconds and repeat on the opposite side.
Kneeling Hip Stretch
Get into position for the kneeling hand stretch by dropping to the floor on your hands and knees. Keeping your back straight, slowly drop your head down. Keep the movements slow and controlled to prevent irritating the round ligament near the pelvis region or straining a muscle. You will feel the stretch down your spine and into the round ligament. Hold the stretch for 30 seconds and repeat as needed when hip pain is present.
Lower Back Stretch
Stretch your lower back and hip area by kneeling on your hands and knees. Keep you head in a straight line with your back. Pull in your abdominal muscles while rounding your back to feel a stretch in your low back and toward your hip area. Hold the stretch for 10 seconds and return to the starting position. Use caution to prevent your back from sagging. Repeat the stretch 10 times when hip pain exists. This stretch works well for sciatica pain felt in the back, hip and leg area during pregnancy.
Mermaid Stretch
Sit on the floor with your back straight. Bend both knees so your heels are together and placed near your buttocks. Begin with the knees pointing toward the right side of your body. Use your left hand to grab your left ankle while raising your right arm over your head. Inhale deeply and reach toward the left side with your right arm while you exhale your breath. Inhale again and hold the stretch for 10 seconds. You will feel the stretch in your hip, waist and low back. Return to the starting position and complete a second stretch with the right arm. Repeat the stretch two times on the left side.
Member Comments