Stretching is a really important part of your pregnancy. It can relieve tension and keep your body nimble (well, as nimble as you can be with a beach ball-esque bump stuck to the front of you!). Your legs are what take most of the strain while your carrying your baby, so stretching them will make a big difference. But your back and groin take a lot of pressure, too, so try out mama mio’s top 5 stretches for your pregnancy.
Put your feet together and grab your ankles with your hands. Push your elbows against the insides of your knees and gently spread your legs apart, you’ll feel a stretch in your groin, hold it out for 30 seconds. Rest and repeat.
With an exercise ball in front of you, sit in a kneeling position with knees spread wide enough to allow room for your belly. Cross your forearms on top of the ball and roll it forward, bend from the waist. Relax your upper body into the ball as you take slow, deep breaths and relax your pelvic floor muscles. Hold for two minutes.
Stand and hold onto something sturdy for support. Bend your right knee and bring your foot back and up towards your buttocks. Hold your foot with your right hand and pull your heel in whilst extending your thigh backwards from your hip joint. Keep your back straight and hold it for 30 seconds. Repeat with the other leg.
Back stretches are important, a you’re putting a lot of strain on our back during pregnancy. Particularly lower back stretches. Kneel on the floor and bring your left knee in front and slightly to the left of your left hip, extending the right leg out behind you, toes pointed. Aim to get your left shin parallel to your hips. Place your fingertips on the ground in front of you for support. Gently push away from the floor through the fingertips, bringing your shoulders away from your ears. Keep a slight arch in the lower back as you focus on squaring your hips to the ground and stretching your belly. Hold for up to 20 seconds while breathing deeply into your belly and ribcage. Switch sides.
Sit up straight in a supportive chair. Close your eyes and breathe deeply, then gently tilt your head to one side and let it slowly drop toward your shoulder. Don’t raise your shoulder to meet your head, and don’t force your head down. Hold for three to six seconds, then switch sides. Repeat three or four times.