Incorporating targeted stretches into a pregnant woman's life, who has had countless body changes daily, can relieve discomfort and also promote better circulation. Joints in your back, hips, and legs are the most common inconvenience for your body when it adapts to housing a growing fetus. Such discomfort is only natural during those times, but many movements have been developed to help relieve the pain in these areas.
Cat-Cow Stretch
Geared towards the spine, this restorative blend of yoga and stretching also offers relief from both back and hip pain. You will begin on your hands with knees beneath your shoulders and wrists directly in line. Drawing our micros together will give us a break from the monotony of everyday life.
On an inhale as you arch your back: Inhale, lift your chest and shoulders upward to the sky. Exhale as you round down: in a cat position, tucking the chin to your chest and bringing the belly button towards your spine. Flow smoothly between cat and cow poses for several breaths until you are comfortable with this movement.
Pigeon Pose
The Pigeon Pose is a very effective way to open the hips and relieve the tension in the glutes and piriformis muscles. Start from the table-top posture (on your hands and knees), then slide your right foot forward, and take the right knee down to the right wrist, and the right ankle onto the left wrist.
Keeping your hips level, as you reach the left foot straight out behind you. Slowly bend your upper body towards the ground, resting on your forearms if it is too difficult. This posture is held for 30 seconds to 1 minute repeatedly, after which you change sides.
Standing Hamstring Stretch
Having tight hamstrings can add to low back pain when you're pregnant. To stretch the hamstrings and support your back at the same time, stand with your feet hip-width apart. Place one foot on a low stool or step before you while keeping the leg straight. Hinge at the hips as you reach gently for your toes, maintaining a flat back. Hold for 30 seconds to one minute, then switch legs.
Seated Spinal Twist
This seated stretch helps to relieve tension from the spine and also in the hips. Sit on the floor while keeping your legs extended forward. Bend your right knee and put your right foot on the outside of your left thigh.
Keep your left leg extended and your foot flexed. Lengthen the spine on an inhale, then twist towards the right as you exhale, putting your left elbow on the outside of your right knee and gently glancing over your right shoulder. Hold this stretch for 30 seconds to a minute, then switch sides.
Hip Flexor Stretch
Pregnancy often makes the hip flexors tight, and this can also contribute to back pain. Kneel with your right foot slightly forward so there is a 90-degree angle between it and the ground.
Create a straight line through your torso and head, keeping your abs engaged. Gently shift forward to feel the stretch at the front of your right hip. Hold for 30 seconds to a minute, and then change sides.
Wearing a pregnancy support band with these stretches can give extra support to your growing belly and help reduce the strain on your back hips. At the same time, these bands can improve posture, which will further reduce discomfort.
Remember that you need to listen to your body and stretch as necessary to ensure it is safe for both of you. If you end up hurting yourself--or even worse--your baby, it's too late for regrets!
Incorporating these basic stretches into your daily routine can help alleviate back, hip, and leg pain so you can fully experience the delights of pregnancy with increased comfort and perfection. Well, if you want to get a belly band for pregnant women, then visit SNUG360 and explore their collection.
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