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Expert Q&A
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| By Paige Waehner Personal Trainer | ||
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How can I stretch safely during pregnancy?
As with most aspects of exercise, stretching while pregnant requires some modification to avoid injury. During pregnancy, your joints and ligaments loosen due to a hormone called relaxin, which makes it easier for your body to give birth. The same hormone that makes birth easier can also lead to injuries if you're not careful. By taking simple precautions, you can reduce the chances of straining your joints and muscles. Follow these dos and don'ts for safe stretching:
- Do hold each stretch for 15 to 30 seconds.
- Do stretch to the point of mild tension and avoid going beyond your muscle's limits.
- Do warm up before you stretch, either with light cardio or a warm shower.
- Do pay attention to your balance and hold onto a chair for support if needed.
- Do breathe throughout the stretch.
- Don't perform stretches or other exercises while lying on your back after the first trimester, as this can cut off the blood flow to the baby.
- Don't bounce! Stretches should be static and gentle.
- Don't hyperextend the joints.
- Don't do any exercise that causes dizziness, nausea, shortness of breath or pain.
