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Stretching Your Limits

Flexibility Helps During Pregnancy

By Paige Waehner

You can also incorporate stretching throughout the day, as it may help you through some of the more aggravating discomforts of pregnancy, such as lower back pain and aching legs. If your job involves sitting most of the day, set an alarm to go off every hour and stand up to work out the kinks. Some of the most effective stretches can be performed while sitting right at your desk or while standing and holding onto a chair for support.

Try these stretches throughout the day, holding each one for at least 15 seconds, to keep your muscles loose and relaxed:

• Neck Stretch – Standing or sitting with back straight and arms relaxed, gently bend chin toward the chest. Roll head to the right and then to the left, avoiding bending the neck backward.
• Hip Flexor Stretch – Stand in a split stance – one leg forward and one leg back – holding onto a chair for support. Bend at the knees and contract the buttocks, lengthening the front of the hip.
• Inner Thigh Stretch – Sit on the floor with the soles of feet together and hands on ankles. Gently press knees toward the floor using the elbows.
• Calf Stretch – Sit in a chair with back straight, head up and one leg straight out in front of you. Place a towel or resistance band around the bottom of the foot and gently pull the toe tward the shin.
• Shoulder Stretch
  
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