There is a laundry list of things to worry and think about while pregnant, believe me, I know. I spent my second and third trimester taking courses to become a certified prenatal & postpartum fitness specialist, so one thing I want to take off your laundry list is movement. I’m launching my pregnancy program so so soon, but until that’s available I wanted to give you a sneak peek into it.
Why Stretching Is Important During Pregnancy
It was so important to me to continue working out regularly during pregnancy since it’s such a big part of my life. It also gave me energy, helped me move through any aches and fatigue, and most importantly always helped my mental health. On days that I didn’t feel well enough to exercise I still made sure to stretch.
Gentle stretching is a wonderful way to maintain comfort and mobility as your body changes and to support pelvic floor length in preparation for labor. I have included stretches into most, if not all, of the workouts, but my best advice for pregnancy is to incorporate stretching into your daily life as much as you can. This can be before or after workouts, in front of the TV, before bed, right when you wake up to start your day, etc.
My upcoming pregnancy guide is jam-packed with stretches like the videos below, but I wanted to share 5 that I did everyday to inspire you to stretch for you and your baby! Look out for my guide so soon at www.shopgoodeats.com and make sure you stay up to date with me on Instagram.
Supported Child’s Pose
Sit on your heels, then exhale and spread your knees wide. Have your palms on the floor and sink your hips down towards the ground between your heels. Gently rest your forehead down onto the mat, and soften your hips a little more with every exhale.
Modify: Further in your pregnancy, feel free to use your yoga ball or yoga block to wrap your arms over the top, allowing more space for your belly to relax towards the ground.
Seated Focused Breathing
Sit on a stability ball with a neutral pelvis (this can also be done lying on your side or on your back). Breathe into your hands. Inhale to expand—feel the rib cage expand, feel the pelvic floor expand (you may feel fullness in your perineum), and feel the abdomen expand outward. Exhale through pursed lips and voluntarily contract your pelvic floor, imagine lifting your perineum up toward the crown of your head.
Runner’s Lunge Stretch
Begin in a high plank position with hands directly below shoulders. Step your right foot forward to the outer edge of your mat next to your right pinky finger. Relax through your hips and back, letting them sink lower toward the ground. You can keep your left knee elevated or drop it to your mat. Repeat with opposite leg.
Modify: Perform hip flexor stretch on ball (see exercise glossary)
Hip Flexor Stretch
Place your right butt cheek on the ball or chair with your right leg in front and your left leg stretched behind you, similar to a lunge position. Alternate.
Modify: Wedge the ball against a wall if you need more stability.
Cat Cow Stretch
Place your right butt cheek on the ball or chair with your right leg in front and your left leg stretched behind you, similar to a lunge position. Alternate.
Modify: Wedge the ball against a wall if you need more stability.
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