Pregnancy Stretch Exercises

Maintaining flexibility during pregnancy can help keep you comfortable. The added weight and changing center of gravity can cause your muscles to work slightly differently than before pregnancy and increase the pressure on your joints. Pregnancy stretching exercises help to avoid muscle soreness and joint stiffness from poor posture and bad body mechanics. Stretching during pregnancy can also help relax tired muscles, keeping you more comfortable and able to sleep better.

Although stretching is beneficial during pregnancy, many women avoid flexibility exercises. Some find their balance is not what it used to be and are concerned about falling. Others avoid any movement that compresses the abdominal muscles. Listed below are some stretches to keep you comfortable during pregnancy. They do not put stress on the stomach and have been adjusted to make balancing easier.

As with any stretch, only go as far as is comfortable for you. Hold each stretch for 10 - 30 seconds depending on your comfort. Do no bounce or try to force yourself to stretch deeper. Every body has a different stretch ability, and your body will stretch when it is ready. During pregnancy your body releases hormones that loosen the joints, increasing your flexibility. Work gently and slowly to prevent damaging muscles or joints.

Wall Thigh Slide

Stand, facing a flat wall. With your hands flat on the wall to support your weight, slowly slide one foot backwards until you feel a good stretch. As you slide your leg back, the other leg should begin to bend at the knee.

Wall Inner Thigh Slide

Stand next to a wall. Use your hand, or your entire forearm to support your weight by placing it on the wall. Slowly slide your foot away from the wall while the leg next to the wall bends at the knee.

Seated Leg Reach

Sitting on the floor with your legs in front of you, extend one leg and fold the other close to your body. Slowly lean toward the extended leg, reaching for your foot.

Back Twist One:

Lying on your back with your arms extended and your knees bent, feet in the air. Slowly twist your body so your knees rest on the floor to one side while your shoulders remain on the floor. To come out, slowly straighten your legs so you are lying on your back. Bring your knees back up and do the other side.

Back Twist Two:

Sitting on your legs or cross-legged next to a wall, slowly twist your upper body to face the wall. Use your arms to support your body in the twist while your legs remain on the floor. Change position and do the other side.

Side Bend:

Stand near a chair or low table with your legs greater than hip width apart. Placing one hand on the table or chair, extend the other arm. Slowly bend towards the chair or table, bending at the abdomen and keeping your hips facing front. Change positions to do the other side.

Arm and Chest Stretch One:

Sitting on the floor or a chair with your arms at your sides, bring one arm behind your back and try to reach up. Bring the other arm over your head and reach it behind your head so try to touch your hands together. Do this on both sides.

Arm and Chest Stretch Two:

Sitting on the floor or a chair with your arms at your sides, slowly bring your hands together behind your back. Begin by touching the fingertips and as you become more stretched you can hold the hands together in a "prayer" position.

You May Also Be Interested In: The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor.

© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally

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