13 June, 2017
Third Trimester Flexibility Exercises
As you enter the third trimester of pregnancy, you may be wondering what exercises you can still do. Stretching can help to relieve sore muscles due to pregnancy and can even aid in making your labor and delivery easier. According to Baby Center website, stretching can make you more flexible and can even make you feel more relaxed. Check with your doctor before doing stretches.
The cat stretch will help to loosen tight lower-back muscles and aid in taking pressure off your bladder. Start by getting down on your hands and knees on the floor or a mat. Your hands should be directly under your shoulders and your knees should be in line with your hips. Inhale as you pull in your abdomen and slightly round your back. Hold for five seconds and exhale as you relax your abdomen and back. Do five repetitions and relax.
The chest stretch can help to relieve the pressure of your growing baby bump on the ribcage. Stand in a doorway and roll your shoulders back and down. Lift both hands to shoulder height and place them on either side of the doorway while keeping your elbows slightly bent. Step one foot forward so that you feel a gentle stretch in your chest muscles. Breath deeply as you hold for 30 seconds and then relax.
The mermaid stretch is designed to stretch your hips, back and side stomach muscles. Sit up straight on the floor or a mat with your knees bent to the your left and your heels pulled close to your right buttocks. With your right hand, hold your right ankle for support. Inhale deeply and then exhale and reach up with your left arm over your head toward your right shoulder. Inhale and hold for 10 seconds. Exhale and bring your body back to the starting position. Switch sides and repeat the stretch.
The calf stretch gives your legs the flexibility they need during the third trimester. Start by facing a wall with your feet hip-distance apart. Put your hands on the wall at shoulder height, and step your right leg in front of the left leg. Bend the right knee as you keep your left leg straight. Be sure to keep your toes facing forward while you press your left heel to the floor. Breath deeply as you hold for 30 seconds, and switch legs.
The backward stretch or modified child pose stretches your lower back, hips and thighs. Begin on your hands and knees on the floor or a mat. Place your arms directly under your shoulders, and keep your arms straight. Slowly lean your hips back until you are sitting on your heels and your head is near the floor. Widen your knees to make room for your tummy. Keep your arms extended and let your forehead rest on the floor or mat. Breath deeply as you hold for 30 seconds. Return to your starting position and relax.
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