Pregnancy stretching exercises help relieve back pain, increase blood circulation, decrease leg swelling, and are also helpful in bringing more oxygen to the baby, helping it grow healthier.
A stretching class also helps in fighting constipation and relieving the gas, which is common during pregnancy. In addition, stretching prevents injury and muscle pain and helps the woman to prepare for childbirth.
Here are three stretching exercises that can be performed at home to relieve back pain during pregnancy:
Exercise 1
Sitting with your legs apart, bend one leg by placing your foot in contact with the other thigh and tilting the body to the side, as the picture shows, feeling stretched all the way for 30 seconds. Then change the leg and the side to be turned.
Exercise 2
Stay in the position that shows image 2 for 30 seconds, feeling your back stretch.
Exercise 3
Stand with your knees flat on the floor and lean over a Pilates ball, trying to keep your back stretched. You can stretch your arms over the ball and try to support your chin in the chest at the same time. Remain in this position for 30 seconds.
When performing stretching exercises, the pregnant woman should take a slow, deep breath, inhaling through her nose and exhaling slowly through her mouth.
Stretching exercises in pregnancy can be done every day and repeated 2-3 times with 30-second intervals between exercises.
See other ways to have a healthy pregnancy at:
- How to Relieve Back Pain in Pregnancy
- Can pregnant women do bodybuilding?
- Find out what are the worst exercises to practice in Pregnancy
