Pregnancy must be such an exciting time for parents as their own creation grows, matures, and develops! During that time, the choices the mom makes, including nutrition, exercise, and stresses, has a great impact on her little giant. In this post, I’d love to share some stretches and exercises that will aid in keeping you moms-to-be active, healthy, mobile, and in less pain.

If you were physically active before becoming pregnant, you can continue those activities, but comfortably in moderation. Focus more on low intensity aerobics versus high intensity. Additionally, monitor your heart rate and don’t let it exceed 140 beats per minute. As a general rule of thumb, while performing exercises during pregnancy you should be able to complete a sentence without stopping to catch your breath.  On the other hand, if before becoming pregnant, you were not physically active, communicate with your doctor about safely beginning an exercise plan.  If you experience any neck or back pain let us know either during one of your visits or email us on our contact us page.

Stretches

Stretching is a great place to start. This low intensity physical exercise increases muscle control, flexibly, your body’s ability to function properly, and even muscle strength!

Butterfly


 

 

 

 

 

Neck Stretches (refrain from tucking your chin and stretching forward. Instead, tilt your head to a side and slowly roll your head through the back and toward the opposite side)

Pectoralis/ Chest Stretch (stand inside a doorway, bend your shoulder and elbow to a 90°. Place the underside of your forearm on the side of the wall and slowly shift your weight forward, creating a stretch on the pec and front of the shoulder)

 

 

 

 

 

 

Calves (most know to stretch their calves with a straight knee, but stretch with a bent knee as well to include both calf muscles)

Pelvic Tilts (sit on an exercise ball or balance disk and while keeping your chest up, tilt your pelvis forward, backward, to left, and to right)

 

Strengthening

Slow and controlled strengthening the abdominal muscles, back muscles, pelvic floor, buttock, and thigh muscles should be considered through pregnancy.

Leg Adduction and Abduction: side-lying or standing with a resistance band

 

 

 

 

 

 

Forward lunges: sink straight down with lunges instead of shifting forward past your front toes

QPED: On your hands and knees, with your back in a neutral position, raise your opposite limbs in a pain-free range and neutral spine. Do 1-2 sets of 10 on each side

 

 

 

 

 

 

Side lunges

Step ups

Wall Squat: squat with an exercise ball in the small of your back as if you were trying to sit in a chair against the wall

 

 

 

 

 

 

Kegels: to strengthen the pelvic floor

 

Aerobic… Little risk, great for you and baby, can be continued up until birth (unless noted by doctor).

Swimming

Brisk walking

Cycling on stationary bike

Stair stepping

Elliptical