In a previous article, we discussed strengthening exercises that promote a healthy pregnancy. In this article we'll be discussing stretching, another key component to keeping your spine loose and pain-free ("slinky") while preventing injury. Because of the changing posture of pregnancy, your low-back and hamstrings will inevitably tighten. Start learning your stretches well before 20 weeks so that your muscles will already be educated.
According to Alicia Silva, MSPT, in her book "Preventing and Managing Back Pain During Pregnancy," the goal of stretching is for your muscles to achieve "a new lengthened resting position." Once you achieve the new muscle length, you will need to practice at least once a day as a sort of use-it or lose-it practice. To start your stretching your body should be warmed up with a brief cardiovascular session or hot bath. Hold each stretch for about 30 seconds and repeat 3 times.
No bouncing on the stretches please!
Alicia recommends:
a back stretch
an inner thigh stretch
a lateral rotater stretch (the muscles over your butt; this will help to prevent sciatica)
a hamstring stretch (back of thigh)
a psoas and quadriceps stretch (front of thigh)
a waist and hip stretch a neck stretch
Now I can already hear you saying "I don't have time for this!" But, if you add it up, a 30 second stretch x 3 = 90 seconds per exercise x 7 exercises = 630 seconds or ONLY 10.5 minutes! Hey, you really could do it!
Alicia's book is on the bookshelf at Sage Spa. Please feel free to stay and browse after your massage. You can also ask one of our massage therapists for expert advice or just to watch you and see that you perform the exercises correctly
Go on, be a Slinky Mama!
