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Stretching exercises are very beneficial in pregnancy, as they 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 .
In addition, a stretching class also helps in combating constipation and relieving gas, which are very common during pregnancy. Stretching also prevents muscle injuries and pain and helps women to prepare for labor.
The following are 3 stretching exercises, which 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 your leg and do the exercise on the other side.
Exercise 2
Stay in the position shown in image 2 for 30 seconds, in order to feel your back stretch.
Exercise 3
With your knees flat on the floor, 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 that 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 intervals of 30 seconds between each one.
Exercises to perform outside the home
In addition to the exercises that can be performed at home, the pregnant woman can also stretch in water aerobics classes, which also contribute to the reduction of joint stress and muscle discomfort. It is recommended that water aerobics be performed between two to three times a week, with a duration of about 40 minutes to an hour, with a light to moderate intensity.
Pilates is also a good option, because it helps to stretch and relax the muscles, preparing the muscles of the perineum for delivery and postpartum, stimulates circulation, develops breathing techniques and posture correction.
Also know what exercises you should not practice during pregnancy.