Heavenly stretches during pregnancy

Stretching is a bit like backing up your PC: you know you should do it, bit it's easy to put it off.

But stretching is an easy thing to do when you're up the duff - and it has so many benefits - you feel more relaxed, it helps correct posture, and gives your greater flexibility for labour.

For pregnancy
During pregnancy, your chest muscles (those pecs), hips flexors, hamstrings and lower back muscles become tight. As your chest and stomach swell, the added weight frontside can result in you rounding your shoulders and dropping your head forward and down. So stretching your pectoral muscles and doing some mobility exercises for the upper back and neck will prevent these muscles from becoming tense and restricted.

Likewise, those hip flexor muscles get tight with the weight of the baby pulling forward - and this can effect your pelvic tilt and put extra strain on the lower back. 

For labour
Squats and groin stretches encourage the opening of the pelvis to prep you for labour. Inner thigh and hamstring stretches prepare you for the second stage in labour, so you're as comfortable as possible in your chosen position.

Top tips for static stretching during pregnancy

1. the hormone relaxin softens your connective tissue in preparation for birth, so it's important not to overstretch as it could lead to permanent damage. 
2. only stretch a muscle as far as you can without pain, and hold it there for 10-20 seconds
3. to maintain flexibility, stretch to the 'biting point' where you feel the stretch in the muscle, and leave it at that. 

Modified Mermaid

Why? This stretches and strengthens the back as well as your side abdominals. You can also do this exercise throughout pregnancy to help strengthen the muscles that support your growing baby.

How?
Sit on the right hip with the right knee facing forward and the left knee pointing up into the air with your left foot flat on the ground.

1. Extend the right arm next to your hip for support. As you inhale, life your right hip off the group and exhale as you bring your left arm up toward the ceiling and over to the right Exhale and return to the start.
2. Repeat 3-5 times and then switch to the other side.

Next time: I'll go through four easy dynamic, feel-good stretches for pregnancy you can do anytime.