During pregnancy, many women suffer from stiffness, swelling, muscle and joint pain. These conditions can be alleviated by using gentle stretching exercises that have a comprehensive effect on the body of the future mother. Such routines are best performed under the guidance of an experienced professional who can ensure the movements are done correctly. For a woman who practiced exercises independently at home or attended a fitness club before pregnancy, learning the specific techniques of stretching for pregnant women will not be very difficult.
Such activities will have a beneficial effect on the female body and aid in preparing it for the upcoming childbirth. The benefits of exercise include an increased oxygen supply to the blood, relaxation of muscle tension, and an increase in levels of the happiness hormone.
When performing stretching exercises, pregnant women need to strictly observe safety techniques, as during this period a woman’s body is especially vulnerable and can injure tendons or joints. First and foremost, when engaging in stretching exercises, a woman should utilize special auxiliary tools, especially if stretching has not previously been of interest. To reduce the risk of injury, isolate certain muscle groups, and maintain body balance, aids such as bands, bricks, and mats will be useful.
It is important to maintain balance and not overburden the body. Typically, sessions last no more than an hour a day. It is better to schedule stretching exercises for pregnant women in the morning or evening. Pregnant women must monitor their well-being throughout. If there are contraindications, one should not start stretching. Only the doctor overseeing the pregnancy can determine whether there are any contraindications, and you should consult with them before beginning exercises.
When planning to do pregnancy stretching, it should be noted that even healthy women may sometimes feel weakness, fatigue, and malaise during pregnancy. Extra stress, even if it’s just light stretching, is better avoided at these times. Experts recommend starting pregnancy stretching with a light warm-up, including brisk walking in place or shallow squats, and a set of rotational movements of all joints.
It’s important to note that stretching for pregnant women and for women in normal condition differ significantly. All deep and heavy bends, sharp movements, and overly active squats are absolutely forbidden during pregnancy in any trimester. Particular caution should be exercised with stretching while lying on the back. Such a position is excluded for many pregnant women, as it exerts excessive pressure on the uterus and fetus.
For pregnant women, stretching can bring both pleasure and benefits. A session usually lasts about an hour and involves leisurely movements either in a fitness club group or alone at home to relaxing music. The advantages are undeniable:
Despite the obvious benefits that stretching provides during pregnancy, it is important to note that these activities can have contraindications and limitations during pregnancy, which may vary depending on the trimester.
The main contraindications for prenatal stretching, where exercise should be excluded, include the following conditions according to specialists:
First and foremost, during stretching for pregnant women, lying on the stomach and any pressure on the stomach should be avoided. This particularly relates to movements where the knees and hips are pressed against the stomach. Exercises engaging the abdominal muscles, as well as twisting movements, should be avoided. The spine should be kept straight or with a slight natural curve. Bends are performed gently, without jerking, considering the nuances of a woman’s body, avoiding bends of the torso downwards to the legs.
Exercises like “bridge” and reverse “bridge” are prohibited for pregnant women. If a woman experiences excessive uterine tone during stretching exercises, she should immediately stop and fully relax. Kicks and jumps are prohibited in all forms, and stretching exercises should be performed gently, without weights or strain. It’s important to stop immediately if dizziness, increased heart rate, or shortness of breath occurs – lie down and relax.
The possibility and intensity of stretching exercises vary depending on the stage of pregnancy. In the first trimester, specialists recommend excluding them altogether. This is because many women have a very high risk of miscarriage during this period, so in the first trimester, maximum care should be given to one’s health, allowing for physical activity in a measured and cautious manner.
In the first 12 weeks, sharp hormonal changes in the body cause frequent fluctuations in blood pressure, mood swings, weight changes, and overall well-being also deteriorates. If it’s decided not to discontinue stretching exercises during this period, it’s necessary to do it very smoothly and carefully. Focus should be on the spine and upper limbs, completely excluding stress on the lower back and thighs.
In the 2nd trimester of pregnancy, stretching exercises should be gentle and smooth. It’s best to engage in them in the morning hours when the pregnant woman generally still feels good and is quite active. Typically, in the 2nd trimester, a set of exercises on special balls, stretching exercises for the lower back and spine are chosen as a base. Twists and abdominal stress should be avoided.
In the third trimester, prenatal stretching can include a set of Kegel exercises. At this stage, expectant mothers need to focus on strengthening the pelvic floor muscles to facilitate the baby’s passage through the birth canal and reduce the risk of tearing during delivery. Women who regularly practice stretching also tend to recover more quickly after childbirth. If there are no contraindications, in the third trimester, a woman can follow the same program as in earlier stages, adding exercises lying on the side.
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