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Pregnancy Stretches
Exercise plays an important role in a healthy pregnancy and delivery. It keeps muscles toned and strong which can help make labor shorter and more effective. During the last months of pregnancy, the increasing burden of the abdomen causes muscle tension, pain, and fatigue. In addition to a regular exercise program, mothers-to-be can use a stretching regimen for relaxation.
To ease tired neck muscles, the neck roll works well. Sitting tall in a chair with shoulders straight, lower your chin to your chest. Hold this position for a few seconds. Gently move head to the left. Next, tilt head back then to the right to finish. Hold each position for a few seconds.
Moving on to the arms, sit tall in a chair. Raise both arms above your head. Reach for the sky. Hold this position for a few seconds. Then take one arm and bend it over your head. Grasp your bent elbow with your other hand and pull gently. Repeat stretch with your other arm. To finish upper body, stretch your right arm out in front of you. Gradually reach to the left. Reach until you feel your muscles stretch in your shoulders and upper back. Hold position for a few seconds. Repeat exercise on the left side.
The lower back endures the most strain in pregnancy. To relax a tired back, stand tall holding on to the back of chair for support. Bend your knees slightly and keep feet about shoulder width apart. Move your hips left, then forward, then right. Repeat several times. Make sure to use the muscles in your backside.
Sitting on the floor, put your legs out in front of you. Bend your right leg back and grasp your foot with your right hand. Gently stretch your thigh muscle. Repeat on the left side. To stretch your hamstring muscles, put one leg on a chair and bend toward that leg. Remember to be gentle and not pull too hard. Finishing up with calf muscles, stand by the wall. Face the wall and put both hands in front of you about shoulder level. Put one leg about a foot behind you. Lean into the wall and stretch the calf remembering to keep your leg straight. Repeat stretch with your other leg.
Any exercise and stretching regimen should be discussed with your doctor. Pregnant women who are at risk of preterm delivery or have other medical conditions may not be allowed to use the above mentioned exercises.
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