Stretching exercises in pregnancy help to relieve back pain, increase blood circulation, decrease leg swelling, and are also useful in bringing more oxygen to the baby, helping him to grow healthier.
A stretching class also helps in fighting constipation and relieving gas, which are common during pregnancy. In addition, stretching prevents injuries and muscle pain and helps women prepare for childbirth.
Here are 3 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 tilt your body to the side, as shown in the image, feeling stretch all over the place, for 30 seconds. Then, change the leg and the side to turn.
Exercise 2
Stay in the position shown in image 2 for 30 seconds, feeling your back stretch.
Exercise 3
Stand with your knees on the floor and lean over a Pilates ball, trying to keep your back straight. You can stretch your arms over the ball and try to support your chin on your chest at the same time. Stay in this position for 30 seconds.
When performing the stretching exercises, the pregnant woman should have a slow and deep breath, inhaling through the nose and exhaling through the mouth, slowly.
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:
