Stretching during pregnancy helps you to keep your flexibility, prevents your muscles from tightening, and helps you feel looser and more relaxed.
Be sure to breathe deeply and regularly as you perform the following stretches.
1. Neck Side Stretch
Gentle tilt your head to the right, bringing your ear toward your shoulder. Keep you nose pointed straight ahead.
Hold 10 seconds, and then return to the starting position.
Repeat on your left side.
2. Shoulder Shrugs
Slowly shrug your shoulders up toward your ears.
Hold for a few seconds, then slowly roll your shoulders back and down in a circular motion until you are relaxed back to the starting position.
3. Hip Flexor Stretch
Move forward into a lunge position with your right foot forward. Do not allow the right knee to move forward of the right foot. Keep your spine straight.
Gently press your left hip forward.
Repeat with your left leg.
4. Calf Stretch
With your hands against a wall, move your right leg backwards while bending the knee of your left leg.
Slowly lower the heel of your right foot toward the floor until a mild stretch is felt.
Repeat with your left leg.
5. Seated Side Stretch
Sit up straight.
Raise your right arm up and stretch as if you are trying to reach for the sky.
The palm of the hand overhead should face the floor.
Repeat with your left arm.
6. Quadricep Stretch
Using a stable object for support, bend you right knee and grasp your right foot with your right hand.
Bring your right heel toward your bum. Hold, then slowly lower.
Repeat with your left leg.
7. Lower Back Stretch
Sit up straight.
On your hands and knees, slowly tilt your pelvis, allowing your back to arch toward the sky.
Slowly return to the neutral position.
Move within comfortable limits, you only want to feel a mild muscle tension.
Please note: These stretches are not intended as a substitute for care from a qualified health care professional. Always obtain advice from a qualified health care professional before starting any exercise, stretching or health care program.
Interested in a pregnancy massage to help relieve a little extra tension?
To find out more about this wonderful treatment and how it can benefit you, visit our pregnancy massage page.
Look forward to seeing you soon!