Stretching has several benefits during pregnancy. Stretching is a great tool for preventing and treating back pain. Regular stretching during your pregnancy can also release tension and improve flexiblity. You can stretch anytime, either before exercise or to relieve back pain that is common during pregnancy.
You should stretch before exercise to prevent injury. It’s important to stretch properly to avoid injuring yourself. Stretch gently and be careful not to stretch too far. You should stop as soon as you feel the stretch. Continuing to stretch beyond this point can actually cause injury or make existing pain worse.
Stretch gently until you can feel the muscles stretching. Hold the stretch for between fifteen and thirty seconds. If you begin to feel pain in the stretch, stop sooner, rather than trying to continue to reach thirty seconds. Listening to your body can prevent injury. Don’t bounce in the stretch, but hold it steady.
People often hold their breath during a stretch. Don’t do this. Make sure to breathe deeply and evenly while you are stretching. This will bring beneficial oxygen to your muscles and your baby. Pay attention and focus on your breathing throughout the stretch.
A good way to stretch the back muscles is to start out on your hands and knees on the floor. Use a pillow under the abdominal area for support. Slide your hands in front of your head and keep your knees bent under the hips. Sit back on your ankles while keeping your hands stretched out in front of you. Bring your head down to the floor. You will feel the stretch along your back. In yoga, this is called child’s pose.
If you feel tension or pain in your neck, try stretching the muscles of your neck. Sit on the floor with your legs in a crossed leg position. Move the head forward, touching your chin to the top of your chest. Then move your head back and look up at the ceiling.
You can also stretch your neck by moving your head from side to side. Bend your head to the side, moving your ear toward your shoulder. Take the hand on the side where you are bending your head and place the hand on top of the head. Gently pull your head toward your shoulder. Stop when you feel the stretch in your neck. This is great for neck pain and relieving tension.
Yoga is a great way to incorporate stretching into your exercise routine. Prenatal yoga DVDs or classes are my favorite workout during pregnancy and have many benefits. For more information on prenatal yoga, read my blog entitled Benefits of Prenatal Yoga.