Exercise and Pregnancy
Pregnancy Stretches
Stretching during pregnancy can help to alleviate aches and pains that occur as your body works to shift your posture and redistribute weight to accommodate the growing baby. A few things to keep in mind before starting to stretch are: be sure to gently warm up the area to be stretched, as cold stretching can cause injury. Be aware of over doing it, since during the weeks after pregnancy your body produces the hormone relaxin which loosens all ligamants in the body, therefore giving the impression of increased flexibility and range, possibly leading to overstretching and injury. So as a rule
of thumb (for any stretches ever), stretching should never be painful, if there is pain reduce the amount of stretch or stop the stretch entirely and try again another day. Stretches should also be gently sustained for 20-30 seconds (no bouncing [ballistic] movements).
The first stretch we’ll go over is for the legs. Begin by standing and holding onto a counter-top, the back of a sturdy chair or another heavy object to support you. *This stretch might only be appropriate for the First Trimester as balance can be difficult in the later trimesters.
Next, bend your left knee and bring your left foot back and up toward your buttocks. Grab your foot with your left hand and bring your heel in toward your buttocks while you extend your thigh backward from the hip joint. Remember to keep your back straight, and hold the stretch for 20 to 30 seconds. Repeat the sequence for the right leg.
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