The Perfect Prenatal Stretching Exercises To Relieve Tension

Stretching helps lengthen your muscles and loosen your entire body to make you more comfortable while you’re pregnant, whether you’re walking around the grocery store, working out, or just lounging around. Although stretching is always a treat, it can feel especially heavenly during pregnancy, when your body can really benefit. Stretching while pregnant is extremely necessary in order to look after yourself and alleviate pain to improve your range of motion which, inevitably, can lead to a smoother and more comfortable pregnancy if completed on a daily basis.

Image by Avrielle Suleiman on Unsplash

Cutting out the little things you might be doing everyday which are increasing your risk of pain is a good motivation to start implementing a stretching routine while pregnant, but also taking into account that your body is changing and needs an updated self-care routine. You may come to realize you’ll need to find new movements for back pain relief due to your body’s shifted posture which has resulted in tightness in the lower back, neck, or chest for example. 

As you do these stretches, it is important to remember to not overdo it or overstretch in order to avoid any potential injuries. The best way to protect yourself is to listen to your body and limit yourself to a range of motion that feels good, never painful. Read on to find out which stretches are the most effective at getting you back on your feet!

Cat-Cow Stretch

This classic yoga warmup stretch will help gently strengthen your lower back, decrease hip and lower back pain, and help with round ligament pain. It can also increase spine mobility. Increasing the circulation of your spinal fluid helps lubricate it all day long. This can help ward off new pain and ease what’s there.

  1. Begin on all fours. Keep the tops of your feet flat on the mat, shoulders directly over your wrists, and hips directly over your knees.
  2. As you inhale, drop your belly, letting your back arch, but keep your shoulders rolled back and down while looking forward and slightly upward. This is Cow.
  3. As you exhale, press into your hands and round your upper back, while looking in toward your belly. This is Cat.
  4. Continue moving on your arch on your inhales and round on your exhales.
  5. Repeat for as many times as you’d like

If the repetition of movements is too intense or uncomfortable, you can always opt for a simpler child’s pose stretch.

Bound Angle Pose

This seated pose is a hip opener. It also stabilizes and helps bring awareness to your pelvis. You’ll stretch your inner thighs, back, and neck.

  1. Sit on your yoga mat and bend your knees, bringing the soles of your feet together in front of you.
  2. Grab hold of your toes and draw your feet gently toward your pelvis.
  3. Inhale and sit up tall on your sitting bones, not your tailbone. You don’t want your pelvis tucked here.
  4. As you exhale, press your knees to the ground. Keeping your spine straight, gently begin to bend at the hips, taking your torso toward the ground.
  5. When you get as far as you can comfortably go, release any tension in your neck by dropping your chin.
  6. Stay here for 3 to 5 slow, even breaths. Gently lean farther forward with each exhale, but be sure not to overstretch.


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