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What stretches can I do while pregnant?
Stretching is one of the best ways to maintain your fitness health level during your pregnancy. It keeps your muscles from tensing and helps you relax. Besides the basic yoga poses, there are lots of other stretches that will help you feel more comfortable and relieve the pressure on of your joints.
- To stretch your lower back, lie on your back with your arms outstretched and knees bent. Slowly angle your pelvis and legs to one side so your knees rest on the floor. Hold the stretch for 20 to 30 seconds and switch sides.
- With extra carried weight, your hamstrings may become tired and tight. To stretch them out, sit on the floor with one leg extended and one leg bent towards you, forming a “4” shape with your legs. Reach for your extended foot with both hands. When you feel a stretch, hold for 20 to 30 seconds and then switch legs.
- Stretch your chest and shoulder area by standing towards the corner of a room with your feet about two or three feet away from the wall. Keeping your feet planted, put one hand facing upwards on one wall and the other hand on the other wall also facing upwards. Bend your elbows and lean towards the wall, keeping your legs straight. You should feel a stretch across your chest and shoulders. Hold for 20 to 30 seconds.
- For a good inner thigh stretch, stand with your feet shoulder width apart. With your feet flat on the floor, sink into a squatting position using a chair or wall for balance. Rest your elbows on your knees and relax your abdominals. Hold for 20 to 30 seconds.
If you do these stretches along with pregnancy exercises it will ease the birthing process and make it easier for your body to slip back to your pre-baby weight.