can pregnant fairies do stretching exercises
Should you start or continue stretching exercises when you are pregnant?
Yes.
In fact, doing appropriate and reasonable exercises during pregnancy, especially some stretching exercises, has many benefits for expectant mothers, such as:
● Relaxing the body, which is beneficial for childbirth;
● Practicing inhalation and exhalation;
● Helping to relieve tension.
In the early stages of labor, the expectant mother's body undergoes a series of changes, including a shift in the body's center of gravity, readjustment of body posture, and loosening of joints, ligaments, and muscles.
Pregnancy brings many changes to the body, which can cause pain, discomfort, and difficulty or lack of coordination in movement. Stretching can help you maintain body flexibility and alleviate pregnancy-related pain and discomfort, keeping you flexible.
Next, we will introduce some basic stretching exercises that pregnant women can do to help you stay healthy during pregnancy.
※ Note ※
Due to the special nature of the pregnant body, be sure to stretch safely.
Consult your doctor before engaging in any type of exercise and have your doctor supervise your exercise. Remember: although stretching exercises have countless benefits for your changing body, you must be extra careful when exercising.
1. Avoid bouncing during stretching. Bouncing can cause serious injury, so avoid overstretching.
2. In the late stages of pregnancy, stretching exercises while lying on your back can cause shortness of breath and dizziness. Therefore, consult your doctor before doing this exercise.
3. For postpartum stretching, focus on stretches that target the inner thighs.
4. Avoid sitting cross-legged and butterfly stretches within three months postpartum. Try to keep your knees together.
Trunk Rotation
Exercise Target: Middle thoracic spine, lower back, oblique muscles
Correct Method: When stretching to the right, reach your hand behind you to the right. Vice versa. Keep the supporting elbow slightly bent.Keep your feet flat on the ground, legs parallel, and chest up. Avoid raising your shoulders towards your ears to keep your neck straight.
Avoid:Raising your shoulders towards your ears to keep your neck straight.
Knee-to-Hand Stretch
Exercise Target: Lower back, hamstrings, calves
Correct Method: Keep your chest up and minimize the gap under the knee of the extended leg. Gently press your shoulders down in the opposite direction of your ears. If needed, place one hand on your lower back to prevent strain.
Avoid: Raising bent knees and tension.
Supine Pelvic Tilt
Exercise Target: Lower back
Correct Method: Keep your chest slightly raised and relax your chin. Breathe naturally during the exercise.
Avoid: Avoid this stretch in the late stages of pregnancy. In the early and middle stages of pregnancy, do this exercise cautiously. If you feel uncomfortable, stop immediately.
Morning Wake-Up Single-Side Stretch
Exercise Target: Neck, shoulders, ribs
Correct Method: Slightly raise your chin and keep your head in line with your spine.
Avoid: Moving your lower body.
Cat Stretch
Exercise Target: Back
Correct Method: Push down with both hands and knees to achieve maximum contraction. Avoid bringing your neck and shoulders too close together, overstretching your lower back or arms, and holding your breath.
Avoid: Bringing your neck and shoulders too close together, overstretching your lower back or arms, and holding your breath.
Downward Dog
Exercise Target: Hamstrings, calves, back, upper arms, chest, Achilles tendon, gluteal area
Correct Method: Always keep your entire hand flat on the ground to avoid excessive tension in the wrists and joints. Keep your head in line with your spine, your back straight, and your chest up.
Avoid: Avoid holding your breath. Relax your chin and breathe naturally.
Content Source: People's Posts and Telecommunications Publishing House