Stretching has always been one of those things that are often
neglected in the exercise regimen. By the time you finish your workout, you
probably are sweaty and tired, and just want to hop into the shower and go
home. So maybe, you just do some half-hearted stretch for 1-2 minutes, or you
figure you could stretch in the shower, or maybe at home. None of which is a
good option.
Stretching prevents you from being super sore the next day. It also
keeps your muscles strong and flexible. By not stretching after a workout, you
are causing your muscles and joints to become tight and inelastic after time.
Muscles should be strong and elastic to keep you in your optimal shape. By
stretching, you are bringing oxygenated blood into your muscles which helps
flush out toxins and remove lactic acid that is built up after a workout.
During pregnancy, stretching helps keep the muscles and joints strong
and flexible for a safe labor and can relieve those pesky common discomforts in
pregnancy such as low back pain, tight shoulders, neck pain, and wrist pain.
Other benefits of stretching include relaxation. If you combine deep
breathing with your stretching during pregnancy, you will be helping bring more
oxygen to your baby to help him grow.
The muscle groups we will target and be stretched at least 3-5 times a
week is:
•
Hip flexors and illiopsoas
•
Quadriceps
•
Pectorals(chest)
•
Lower back
•
Shoulders
•
Back of the neck and upper back
Hip Flexors/Illiosoas:
Now often people have tight hips (people susceptible to that are those
who spend at least 6 hrs. a day seated) The hip flexor muscles help lift your
knees and bend at the waist. By keep those muscles limber, it will help with
childbirth.
1. Kneel with one knee on the floor and the other foot in front with the
knee bent(if you feel unsteady, or in the later stages of your pregnancy,
please do this stretch close to a wall for support)
2. Push your hips forwards and keep the back upright
3. Hold for between 10 and 30 seconds.
4. Repeat both sides for 2-3 times.
Optional: you can move your bent front knee slightly forward and back to
lubricate the joints and increase mobility.
Quad Stretch:
1. Stand upright on your left leg, grasp your right foot around the ankle
and slowly move the heel towards your buttocks.
2. Hold the stretched position for about 10-30 seconds; during the hold,
contract your buttocks muscles, drawing them downwards to increase the stretch
on the quadriceps muscles.
3. To minimize the risk of injury, try not to allow your back to arch during
the exercise, and keep your right knee pointing directly downwards throughout
the stretch. This will ensure that the bones and muscles of the leg are
correctly aligned.
4. Repeat the stretch on the other leg.
5. Repeat both sides for 2-3 times.
Chest Stretch:
1. Stand at end of wall or in doorway facing perpendicular to wall. Place
inside of bent arm on surface of wall.
2. Position bent elbow shoulder height.
3. Turn body away from positioned arm. Hold stretch.
4. Repeat with opposite arm.
5. Repeat both sides for 2-3 times.
Note: Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbows higher.
Lower Back(also stretches out the inner thighs):
1. Sit on the floor with your back against the couch or
wall.
2. Bend knees and put your feet together sole to sole.
3. Slowly, see how close to the floor you can get your
knees to the point of slight tension
4. Hold for 5-10 seconds. For increased stretch, bend at
hips(if your belly is too big, stay as you are)
5. Repeat 2-3 times.
Shoulders:
1. Bend one arm over head and down back
2. Bend other arm around and up back.
3. Grasp finger tips and hold for 10 seconds(if
you fingers can’t reach, you can hold onto the back of your shirt or use a
small towel to help)
4. Reverse arm positions and hold for 10 seconds.
5. Keep back straight during this exercise.
6. Repeat 2-3 times.
1. Sit on the floor or in a supportive chair
2. Close your eyes
and breathe deeply, then gently tilt your head to one side and let it slowly
drop toward your shoulder.
3. Don't raise your shoulder to meet your head, and don't
force your head down.
4. Hold for three to six seconds, then switch sides.
5. Repeat 3-4 times.
Before I go,
I also wanted to recommend a dvd that I have been using. Its Tara Lee’s Pregnancy
Health Yoga. The cd has a great material for pregnancy yoga as well as address
discomforts during pregnancy help prepare you for the birth of your baby. I
bought the complete pack that includes post-natal yoga, and yoga for you and
your baby. The link is:
Resources:
Tara Lee Pregnancy Yoga dvd
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