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Home › Articles › Pregnant Fitness › Stretching Your Limits

Stretching Your Limits

Flexibility Helps During Pregnancy

By Paige Waehner

Pages:  1  2  3  4  

– Standing or seated with back straight and arms relaxed, slowly rotate your shoulders in a circle forward, upward, backward and downward.

  • Back Stretch – On hands and knees with abs tight, move the hips backward toward the feet while keeping hands in their original position, belly resting between the thighs (also called "Child's Pose" in yoga).

    The Dos and Don'ts of Stretching
    As with most aspects of exercise, stretching while pregnant requires some modification to avoid injury. During pregnancy, your joints and ligaments loosen due to a hormone called relaxin, which makes it easier for your body to give birth. The same hormone that makes birth easier can also lead to injuries if you're not careful. By taking simple precautions, you can reduce the chances of straining your joints and muscles. Follow these dos and don'ts for safe stretching:

    • Do hold each stretch for 15 to 30 seconds.
    • Do stretch to the point of mild tension and avoid going beyond your muscle's limits.
    • Do warm up before you stretch, either with light cardio or a warm shower.
    • Do pay attention to your balance and hold onto a chair for support if needed.
    • Do breathe throughout the stretch.
    • Don't perform stretches or other exercises while lying on your back after the first trimester, as this can cut off the blood flow to the baby.
    • Don't bounce! Stretches should be static and gentle.
    • Don't hyperextend the joints.
    • Don't do any exercise that causes dizziness, nausea, shortness of breath or pain.

    Pages:  1  2  3  4  

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