Stretching Exercises for Pregnant Women
By: AlbrightTotal Views: 215, Word Count: 541,
Stretching is one of the ways to stay energetic during pregnancy. Due to extra weight in their belly, pregnant women particularly those nearing their due dates have restricted movements. Most often, this causes muscle firmness and uncomfortable pain especially in the lower back and legs. Several physical changes are undergone by pregnant women. Getting comfortable to all these changes would ultimately lead to an easier pregnancy and labor and quicker post partum recovery.
Stretching exercises are basic exercises which are essential in taming the muscle prior to a more arduous exercise. For a pregnant woman, it’s a nice way to stay in shape and it also helps in relaxing and lessening stress. This could be helpful for both the expecting mother and her baby. Stretching exercises are quite easy to perform. These exercises could be done handily anywhere and not like other exercises which require equipments or visits to the gym. They could be easily included in an individual’s routine. Here are some stretching exercises for pregnant women that might help them alleviate the distress related with pregnancy.
Stretching Exercises for Pregnant Women
Arm Stretch with Hip Bend
Steadily lift both arms upwards with palms facing up (as if pushing a heavy thing aloft). Ensure that while doing this, the chest is out and the back is straight. Bend the elbows slightly to the left by keeping them straight and be in this position for 5 seconds. Return to the original position before bending and bend slightly to the opposite direction. Remain in this position for another 5 seconds and lower down both hands to the sides.
Neck Stretch
Bend the head forward with the chin touching the chest. Gradually rotate clockwise, feeling the neck muscles to stretch. Take your time and complete 1 rotation in 15 seconds. When your back in the initial position, slowly rotate counter clockwise and complete it within the same time frame.
Shoulder Stretch
This is a simple shoulder rotation that could be easily done sitting down. With the arms relaxed and back straight, slowly rotate the shoulders by moving them forward, upward, downward and backward. Despite it being a rotation, take your time to stretch and make the rotation last. The suggested rotation time is 10 to 15 seconds. Repeat the same steps with turning round in the opposite direction.
Inner Thigh Stretch
Cautiously sit down on the floor and put the feet together with the soles touching each other. With keeping the back straight, quietly aim to touch the knees to the floor by pushing gently on the thighs. Don’t exceed your limit to avoid injury.
Ankle and Calf Stretch
Sit on a chair with legs straight and feet together. Keeping the heel on the floor, point the toes ahead and rotate clockwise using the feet and ankles. Take time to do the rotation, feeling the tug in the calves. Do the same exercise while rotating counterclockwise.
It’s vital for pregnant women to keep safety in mind when doing any exercise. An exercise that might be safe for one might be harmful to another. Stretching exercises for pregnant women would be successfully recommended by a qualified health care provider based on the evaluation of a woman’s condition.
About the Author
Albright is a well known physician who has done his graduated from the Louisiana State University Medical School, New Orleans. He is practicing as a general physician from last 10 years. He has a good knowledge of treating patients with problems using clinical best practices and protocols. He gives individualized, updated, personal attention to his patient at the uppermost level of clinical efficiency. His special interests are Neuro Somatic disorders, heart diseases, neurological disorders, join pains and chest diseases. Currently he is working at Kindred hospitals.
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