5 Stretches During Pregnancy
Here are five safe and effective stretches to ease discomfort and improve flexibility during pregnancy. Always consult your doctor or midwife before starting any new exercise routine.
1. Cat-Cow Stretch (for back and spine)
• How to do it:
• Start on your hands and knees in a tabletop position.
• Inhale, drop your belly towards the floor, and lift your head and chest (Cow Pose).
• Exhale, round your back, tuck your pelvis, and draw your chin to your chest (Cat Pose).
• Benefits: Relieves lower back pain, improves spine flexibility, and encourages good posture.
2. Seated Forward Fold (for hamstrings and lower back)
• How to do it:
• Sit on the floor with legs extended. Place a cushion under your hips if needed.
• Open your legs into a V-shape.
• Gently lean forward, reaching toward your feet or placing hands on your shins.
• Benefits: Stretches the lower back and hamstrings while improving circulation to the pelvic area.
3. Side Stretch (for ribs and obliques)
• How to do it:
• Sit cross-legged or on a chair.
• Place your left hand on the floor (or armrest) and stretch your right arm overhead.
• Gently lean to the left, feeling a stretch along your side. Hold and repeat on the other side.
• Benefits: Eases tightness in the ribcage and sides as your belly grows.
4. Hip Flexor Stretch (for hips and pelvis)
• How to do it:
• Kneel on one knee with the other foot flat on the floor in front of you, creating a 90-degree angle.
• Lean forward slightly, keeping your back straight, to stretch the hip of the kneeling leg.
• Benefits: Opens the hips, relieves pelvic tension, and improves posture.
5. Child’s Pose (for back, hips, and thighs)
• How to do it:
• Kneel with your knees wide apart and your toes touching.
• Sit back on your heels and reach your arms forward, resting your forehead on the floor. Use a pillow under your chest if your belly feels compressed.
• Benefits: Gently stretches the lower back, hips, and thighs while promoting relaxation.
Tips:
• Move slowly and avoid overstretching.
• Breathe deeply to relax into each stretch.
• Stop any stretch that causes discomfort or pain.
-Dr.SK
