Pregnancy is an exciting time for women, but the weight gain can lead to a loss of flexibility, pain and stiffness in muscles. According to Pregnancy Weekly, a stretching routine can help keep pain at bay. Pregnancy Today notes that stretching helps to reduce muscle tension, keep you relaxed, and help with coordination, range of motion and injury prevention.
Things to Avoid
In pregnant women, the No. 1 goal of any exercise program is to make sure that the mother and baby are safe and healthy, so avoiding any potential problem stretches is key. According to Pregnancy Today, you should not perform any exercises or stretches on your back after the first trimester because you can cut off blood flow to the baby. Do not bounce while stretching, but instead hold the stretch and you should avoid locking or hyperextending the joints. Also, avoid any stretches or moves that cause dizziness, nausea, pain or shortness of breath.
Upper Body Stretches
Shoulder circles help to open the chest and prevent rounded shoulders. Neck rolls can help to alleviate pain and stiffness that can come in the neck from sleeping in different positions. For neck rolls, bend your head to your chin and slowly roll to the right and left while keeping your head pointed downward. Upper body twists or rotations can help stretch and relieve pain in the back. Stand with your feet shoulder-width apart and rotate your body as far as you can behind you to the left without moving your lower body. You should try to look back behind you as far as you can. Hold the stretch for about 10 seconds and then return to the starting position before repeating on the other side.
Lower Body Stretches
It is a little more difficult for women to stretch the leg muscles, especially as they get further along in their pregnancy. It is often easier to stretch lying down, especially when trying to stretch the hamstrings and groin muscles. To stretch the hamstrings, sit on your buttocks with your legs spread and reach as far as you can toward one leg. Hold the stretch for 10 seconds and then repeat on the other leg and between your legs. To stretch your groin, use the butterfly stretch by starting on your butt and bringing your knees close to your body, placing the soles of your feet together. Press down on your knees until you feel a stretch in the inner thigh area and hold it for at least 10 seconds. To stretch the quadriceps, stand against a wall or solid surface and lift one leg up behind you towards your butt until you feel a stretch in the front of the upper thigh. Hold the stretch for at least 10 seconds. Stretch the lower leg muscles by standing and leaning against a wall with one leg in front of the other. Keep your back heel anchored and on the ground and lean into the wall until you feel a stretch in the lower leg of the back foot. Hold the stretches for at least 10 seconds and repeat on the other side.
Yoga Stretches
For yoga, avoid painful poses, or ones that require you to be on your back or stomach, and instead focus on simple poses that stretch and soothe your muscles. Baby Center recommends the pelvic tilt, squatting and side-lying poses. Perform the pelvic tilt by starting on your hands and knees and alternating between tucking your buttocks and rounding your back to feel a stretch in your back. The squatting pose is performed like a squat exercise: Stand against a chair or couch and squat as far as you can while staying balanced before returning to the starting position. The side-lying pose is a relaxing pose to finish your workout. Lie on one side with your legs and arms extended and allow your body to stretch and relax. Hold the position for at least a minute and then repeat while lying on the other side.
