Be Well WITH LAUREN DECKARD

By Lauren Deckard, LMT, NASM-CPT Owner of Peak Mobility

5 PREGNANCY-SAFE STRETCHES TO KEEP YOU MOVING WELL

Before sciatica comes knocking and potential intermittent heartburn takes hold, it’s so important to stay as active as you can during pregnancy to maintain good physical and mental health. Stretching is a great way to keep your body limber and relieve some aches and pains you may experience, especially toward that final trimester. However, it’s important to keep in mind that the hormone Relaxin increases during pregnancy which can create room for overstretching. Be sure to listen to your body, move slowly, and do not push yourself too far. Here are five great stretches that are safe for pregnancy. Please consult your doctor before beginning any exercise or stretch routine.

1. Pelvic Tilt Stretch

Lie on your back with your knees bent and feet flat on the floor, preferably with a squishy yoga ball between your knees if you have one. Gently tilt your pelvis forward, pressing your lower back into the floor. Hold for a few seconds, then release. This stretch can help relieve lower back pain. Only repeat 5-10 times as lying on your back is not recommended the further along you are into pregnancy.

2. Seated Forward Bend

Sit on the floor with your legs straight out in front of you. Reach your arms forward and fold your torso over your legs, keeping your back straight. Hold for a few seconds, then release. This will get trickier as your belly grows, but you can do it, mama! This stretch can help relieve tension in your lower back and hamstrings.

3. Cat-Cow Stretch

On comfortable flooring, start in a quadruped position with your wrists directly under your shoulders and your knees directly under your hips. On an exhale, slowly pull your navel toward your baby as you gently round your spine - dropping your head and tucking your tailbone under (cat pose). On the inhale, gently release and lift your head toward the sky as you add a small arch to your back (cow pose) - don’t push yourself on the extension! This stretch can help relieve tension in your spine. Repeat 5-10 times as comfort allows.

4. Shoulder Stretch

Our changing posture tends to tighten our pecs. In a door frame, bend each arm at 90 degrees and place on either side of the frame. Stand with your feet hip-width apart. Keeping your arms stationary, gently push your body through the door frame until you feel a solid stretch. This stretch can help relieve tension in your shoulders, pecs, and upper back. Hold for 15 seconds, break, and repeat 5-10x.

5. Hip Flexor Stretch

Stand with your feet hip-width apart and take a big step forward with your right foot. Bend your right knee and lower your left knee to the floor. Keep your torso upright and gently push your hips forward. Hold for a few seconds, then release. Repeat on the other side. Repeat 5-10 times each side. This stretch can help relieve tension in your hip flexors.

Remember to listen to your body and stop any stretch if you experience discomfort or pain. If you’re having additional day-to-day discomfort, try to find a local pelvic floor physical therapist that you trust, as well as a chiropractor who specializes in the Webster Technique (this will give you much more relief than a regular chiropractor). As someone who at one point couldn’t put her own pants on without pain, I swear by both and have gone to them regularly.