There are many benefits to doing stretching exercises for the person doing it. A pregnant woman is no exception. But you need to know the features of leg stretching exercises for pregnant women.
Benefits of leg stretching for pregnant women
Stretching the legs helps relieve muscle tension, expand the range of motion of joints, improve coordination of movements and blood circulation, improve metabolism, increase endurance, and relax mentally. All this is the prevention of such frequent ailments in pregnant women as varicose veins and edema. In addition, stretching the legs provides additional benefits for women in the position. They are stretching of the muscles, ligaments and bones of the pelvic floor. This, in turn, is a good prevention of prolonged labor, ruptures and incisions of the perineum, fetal hypoxia.
The pelvic floor is made up of the pelvic bones and six muscles. During childbirth, all the muscles and bones of the pelvic floor are stretched and form the birth canal.
Features of stretching the legs during pregnancy
There are a number of conditions to be observed during pregnancy when doing stretching exercises. Always warm up before these exercises. Pregnant women can only do static exercises and avoid stress on the muscles that hurt. Exercise slowly, without stress. You should not get carried away with the fold exercise and do exercises with the starting position on the back.
Do not perform leg stretching exercises if: there is a threat of miscarriage or premature birth; a weak cervix was diagnosed; there were bloody discharge; incorrect placenta presentation; there is a pulling pain in the lower abdomen and in the lower back.
Leg stretching exercises for pregnant women
These exercises can be done every day.
Static exercises are exercises to hold a posture without hesitation or jerking.
Butterfly. Sit on the mat, legs in front of you, bring your feet together, pull your knees down (you can shake them). You can help lower your knees with your elbows (as in prayer) or with your palms.
Karate. Put your legs wider than your shoulders, socks out. Lower the pelvis as low as possible and stay in this position for 15-20 seconds. Hands are folded at chest level as in prayer.
Raven. Squat down, knees apart as wide as possible, arms folded as in the previous exercise.
Mother's bosom. Squat down with your feet folded behind your back. Knees wide apart. Put your hands on the floor.
It is also helpful to do splits, lotus and half lotus postures.
