Top Stretches for Pregnancy and Postpartum

Tight shoulders, sore lower back, round ligament pain....sound familiar?

If muscles aches are a constant feeling in your body during pregnancy or after delivery, these stretches are for you! Hold each stretch for 20-30 seconds and start feeling muscle relief in a few minutes a day! 

_9880573.jpg

Pregnancy and Postpartum:

Chest Opener- Start in the seated position. Bring your legs in however is comfortable for you.  Place both hands behind you, open up your chest and look towards the ceiling. 

_9880627.jpg

Seated V-stretch-Start in the seated position with your legs extended out in front.  Bring your legs as wide as you feel comfortable and slowly reach down the middle and hold. 

 

 

 

Side V-stretch- Start in the seated position with your legs extended out in front.  Bring your legs as wide as you feel comfortable and slowly reach to the right and hold. Repeat on opposite side. 

 

_9880560.jpg

 

Butterfly Stretch-Start in the seated position with your knees bent and your feet flat against each other.  Bringing your feet in towards your body as far as you feel comfortable. Place your hands on your feet and for a deeper stretch, gently push down with your elbows on your lower legs until you feel a stretch on your inner thighs and hip flexors. 

_9880361.jpg

Postpartum: 

Cat-Cow-- Begin on all fours on your hands and knees.  Your stomach muscles are engaged, and your arms remain locked.  Take a deep inhale as you round your back up towards the ceiling, exhale as you drop your hips under towards the floor, looking straight ahead. 

_9880675.jpg

Supine Spinal Twist-Lay back on the mat with your knees bent and your feet flat. Your arms are extended out to a T.  Drop your hips and knees down to the right, and your head down towards the left and hold. Repeat on opposite side. 

_9880673.jpg

 

Crossover Glute StretchLay back on the mat with your knees bent and your feet flat. Cross your right ankle over your left knee, and hug your left leg in towards your chest and continue to hold. Repeat on opposite sides. 

 

WELLNESS, MEDITATION, EXERCISE AND COMMUNITY FOR MOMS

JOIN US ON FACEBOOK

 

The information contained in this article is provided for informational purposes only, and should not be used as a substitute for the advice of your physician or licensed health care provider. You should consult your physician or licensed health care provider before engaging in any exercise activity described in this article to determine if it is right for your needs.