Stretch to your relief

To be flexible, you need to exercise various muscle groups. This enables your spine, muscles and joints to adopt accordingly as your pregnancy progresses.

Stretching reduces muscle tension therefore helping you to maintain balance, coordination, increase your agility and speed as well as prevent injuries. Stretching improves your emotional health too; it reduces stress by helping you to be mentally centred and calm. As a result, you are able to cope well with emotional stress and anxieties that may come with anticipating labour-attending to the newest family member.

It is easy to stretch since it needs no gym outfits or equipment. It can also be done throughout the day.

Which place needs stretching?

• The back of the neck
• Shoulder muscles
• Lower back muscles
• Front of the chest muscles
• Hip muscles
• The thigh muscles

Stretching ways

Neck stretch While standing or sitting, bend slowly towards the chest whilst keeping your back straight and your arms relaxed. Rotate your head to the right and then to the left and avoid bending the neck backward.

Hips flexor stretch Stand with one leg forward and one leg behind with some distance between the two legs. Hold onto a chair for support and bend your knees while lengthening the front of the hip. As you are at this position, contract your buttocks.

Inner thigh stretch Sit on the floor with your feet together and hands on ankles. Gently press knees toward the floor using the elbows.

Shoulder stretch Standing or seated with back straight and arms relaxed, slowly rotate your shoulders in a circular motion.

Back stretch While on your fours (hands and knees on the floor), move the hips toward the feet while keeping hands in their original position. Ensure your bump is resting between the thighs.

Safety Tips 

• Avoid positions that can cause an easy fall.
• Pick positions that support your spine, which is the main support for all of your body.
• Be steady and controlled in your stretch  movements.
• Contract the opposing muscle group so as  to work both sides of your body at a go. For  instance, when stretching your hip flexors,  tighten your thigh muscles.
• Take breaks and breathe deeply for 30 seconds to relax. This will draw away tension which may tighten some of your muscle groups.
• Slot in the stretches in your daily activities so that you do not have to wait for a particular time to exercise

Note that, this stretches are not restricted  to the following procedures and can be modified into various methods, which suit  your preference and balance.

END: PG 31 /46