April
07
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4 Amazing Stretching Exercises For Pregnant Women

Stretching Exercises For Pregnant Women

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Are you pregnant and suffering from back pain? Are you eager to know how to prepare your body for labor? Well, if the answers to the above questions are in the affirmative, read our post to loosen up your body in the right way!

Consuming a nutritious diet and practicing light exercises can help you enjoy a safe pregnancy. While hitting the gym is a strict no-no during pregnancy, yoga and walking are popular prenatal exercises. But, are you game to give stretching exercise a shot while you are expecting? It will not only strengthen your muscles but will also help you beat the pregnancy blues too! Want to know more about it? Read on to know more about stretching during pregnancy!

What Are The Benefits Of Stretching Exercises?

Stretching is a form of physical exercise that targets a specific muscle or ligament. It helps to increase the elasticity of the muscle and tone it too. [1]

Stretching exercises offer other benefits too:

  • It can help your body relax as the muscles rel
    ax
  • It helps prevent stiffness, cramps and aches in the muscles.

The Benefits Of Pregnancy Stretches:

Stretch # 1:

You Will Need:

  • A yoga mat
  • A fitness ball

Steps To Perform:

  1. Sit comfortably on a yoga mat.
  2. Stretch your arms and legs in the front direction.
  3. Hold a fitness ball in your hand.
  4. Slowly move your upper body to the right
  5. Hold the position for a minute or as long as you are comfortable.
  6. Return to your original position
  7. Now repeat the exercise in the opposite direction.
  8. Do ten repetitions on both sides.

Benefit:

These pregnancy stretches will help you in strengthening your muscles.The growing baby bump makes you feel bloated. Doing this exercise will help you tone your upper body.

.[ Read: Breathing Exercises During Pregnancy ]

Stretch # 2

You Will Need:

  • A yoga mat

Steps To Perform:

  1. Get down on your knees and bend your body so that the whole body rests on your hands and knees.
  2. Look straight ahead so that your head aligns with your body.
  3. Pull in your stomach and arch your back a little
  4. Hold the position for a minute or as long as you are comfortable.
  5. Relax and straighten your back.
  6. Repeat the above steps ten times.

Benefit:

Backaches are a common complaint among pregnant women. The stretching exercise helps in strengthening your lower back muscles.

Stretch # 3:

You Will Need:

  • A yoga mat
  • A fitness ball

Steps To Perform:

  1. Kneel down on the floor and sit so that your hips rest on your feet.
  2. Place the fitness ball in front of you.
  3. Straighten your arms and hold the ball. Bend your head and raise your body.
  4. Now bend backward.
  5. Hold this position for a minute or as long as you are comfortable.
  6. Return to the starting position
  7. Repeat it at least ten times.

Benefit:

Pregnancy weight gain may be taking a toll on your back. Stretching while pregnant will help you stretch your back muscles and provide relief from aches.

[ Read: Safe Cardio Exercises During Pregnancy ]

Stretch # 4:

You Will Need:

  • A yoga mat

Steps To Perform:

  1. Sit on the floor and bend your knees. Try to pull in your feet toward your hips.
  2. Get your feet together and grab your ankles with your hands.
  3. Gently part your legs and press your elbows
  4. You should feel a stretch in your hips and groin area.

Benefit:

It helps in strengthening the pelvic muscles.

Do remember to seek a nod of approval from your doctor before trying any of the above pregnancy stretches.

Did you try any stretching exercise during pregnancy? Do share your pregnancy workout with other moms here.

Recommended Articles:

  • 7 Amazing Benefits Of Postnatal Exercises
  • Top 10 Exercises For Normal Delivery
  • How to Prevent Leg Cramps During Pregnancy?
  • Is It Safe To Do Zumba During Pregnancy?