Prenatal Workouts - Stretching

I found that stretching throughout my pregnancy was quick and easy, and made a noticeable difference in relieving muscle tension.  Below are a few examples of these stretches.  


All of these should be performed gently and to the point of slight tension, not pain.  Be sure to BREATHE throughout the entire stretch (especially for the static stretches - the ones where you hold the pose) and perform all of these exercises in a fluid motion, without bouncing.

1.   Figure C:  

Stand next to a pole/doorway or anything vertical that you can grab onto.  Feet shoulder width apart, maintain good posture, shoulders back, knees slightly bent.  Reach and grab the doorway with one arm, flex the spine to the side and reach overhead with the other arm to grab the doorway.  Hold (and breathe), and then slowly switch sides.

2.   Hip Swing:  

Stand in front of a wall and lean on it with your forearms for support.  Lift your right leg off the ground so that your hip and knee form a right angle (your left leg should be straight and facing forward).  Draw in your belly button and slowly move your leg side to side, rotating through your hips as far as feels comfortable using a controlled momentum.  Perform 12-15 repetitions and switch sides.

3.   Arm Swing: 

Stand tall with abs drawn-in and glutes contracted.  Begin with arms out to the side with palms up and elbows slightly bent.  Using controlled momentum, swing arms back and forth horizontally across your body, rotating palms down in the center.  Be sure to keep a neutral spine (don't let that butt stick out!), throughout the movement. (note: if my hands look a little awkward, it's because I had to point the remote towards the camera.)  Perform 12-15 repetitions.

4.   Standing Hip Flexor: 

Take a staggered stance, almost in a lunge position.  Slightly rotate the back leg so your toes are pointed toward the midline of your body.  Draw belly button in and tighten glutes, avoid arching your low back.  Hold for 20-30 seconds (and breathe).  Movement should occur in the hips and your back leg shouldn't move.  Switch sides

After you have moved through each of each of these exercises, repeat for one (or two) more set(s).  These stretches can be performed before and/or after your workout, or whenever you are feeling tight.
Enjoy!!