How Stretching Exercises Can Benefit During Pregnancy

Can You Do Stretching Exercises During Pregnancy?

As your body undergoes many changes during pregnancy, you may feel fatigued, and exercise will probably be the last thing on your mind. But doing stretching exercises will benefit both the mother and her baby, provided it is done with caution and after consulting a doctor. Stretching helps to lengthen muscles and loosen your entire body making you more comfortable while you're pregnant. Also, stretching exercises can keep you physically fit and relieve stress and tension. But before starting with any exercise, it is always better to check with your doctor.

Benefits of Stretching During Pregnancy

Stretching during pregnancy offers a host of benefits to a mother and the baby, such as:

1. With the advancement in your pregnancy, your body posture shifts to redistribute the weight of your growing baby belly and breasts, resulting in tightness in the lower back, neck and chest. Back pain is very common in pregnant women, because of the growing foetus and hormonal changes. Stretching helps to eradicate pain associated with such changes in the body.

2. Stretching done daily can help alleviate pain during pregnancy and improve your mobility, which can mean a smoother and more comfortable pregnancy.

3. Stretching also has similar benefits as other exercises for your baby. Doing stretching and other pregnancy exercises increase your heartbeat, and thus the foetus in the womb gets more blood which results in a healthy baby in the womb.

4. Stretching can help new mothers cope with changes in the body due to pregnancy and deal with pain in many parts of the body.

5. Also, stretching exercises help you keep your weight in check and not gain too much weight during pregnancy.

6. Pregnancy exercises such as stretches in the third trimester are also helpful since they loosen up the joints and make the mother slightly more comfortable during childbirth.

Can Stretching Hurt the Baby?

Stretching during pregnancy, if not done correctly, may hurt the baby. It is always advisable to carry out pregnancy exercises under the guidance of an expert. It is also not advisable to strain too much as this can impair the development of the foetus. Besides this, you should always stay hydrated to avoid dehydration while exercising. Also, avoiding lying down on your belly while stretching and avoiding "Shavasana" as you cross your first trimester is advised.

Safety Tips for Pregnant Women to Perform Stretching Exercises

While exercising, precautions to be taken to avoid harm to the baby growing in their belly are:

● Avoid fast movements:

It is advisable to move at a slow pace avoiding fast movements to reduce the risk of stressing out your ligaments and joints during pregnancy.

● Allow muscles to relax:

You should hold on for at least 10 to 30 seconds because the muscles of pregnant women need some time to relax adequately.

● Avoid stretches with fast movements:

You should not force a stretch with quick movements.

● Control your breath:

Controlling your breath also helps you limit the speed of your movements. It would help if you also deepened your stretch gently as you exhaled.

● Stop stretching if it hurts:

You should stop stretching immediately if you feel any pain.

● Avoid lying on your back:

Especially after stretching, avoid lying on your back as it can cut off blood flow to the uterus, causing lightheadedness and low blood pressure.

Pregnancy Stretches That You Should Try

Stretching exercises are helpful for pregnant women but do so only after consulting your doctor first. Here are a few pregnancy exercises you can try-

● Shoulder Stretches

● Chest Stretches

● Roll-down

● Neck Stretches

● Waist Twist

● Calf Stretches

● Hamstring Stretch