Stretching Your Limits

Flexibility Helps During Pregnancy

By Paige Waehner

You already know the importance of staying active throughout your pregnancy. Not only can exercise help you cope with your body's changing center of gravity, it also can make for an easier labor and postpartum recovery. One important aspect of a healthy exercise routine is flexibility. Don't worry, no one's asking you to touch your toes (or even to see your toes!), but gently stretching your muscles will allow you to handle the new and strange postural changes your body will experience.

Stretching is great for the body because it reduces muscle tension, thus making you feel more relaxed. It also helps with coordination, increased range of motion and prevention of injuries. An added bonus is that stretching allows you to focus on your body and stay in touch with how it moves and feels. That awareness will allow for an easier adjustment as your pregnancy progresses and your body changes to accommodate your new and growing belly.

You should always, however, consult your health care provider before starting a new exercise routine.

Unlike other forms of exercise that may require special equipment, clothes or a trip to the gym, stretching can be done anytime throughout the day. You can do it first thing in the morning, at work, during exercise or anytime you feel stiff and achy.

It is particularly important to stretch when doing cardiovascular exercise. Before you exercise, warm up with light cardio and then take five minutes or so to stretch your legs and arms. After a cool-down, stretch once again, paying close attention to the muscles used. For example, if you're walking for exercise, focus on stretching the major muscles of the legs: the hamstrings, quadriceps, calves and hips.

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
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