|
|
|
New Beginnings Birthing Center Exercise Guidelines -
Stretching Tips
Before you begin
exercising, check with your doctor to make sure that the activities you’ve
chosen are safe. Stretching exercises not only
make you more flexible, they also help relieve some of the aches and pains
of pregnancy.
|
 |
Lower Back Stretch: Kneel on floor with your legs a
comfortable width apart. Reach towards the ceiling with your hands,
then bend forward at the waist until your hands touch the floor in
front of you. Reach out on the floor as far out in front of you as
possible, without straining yourself. Hold this position for several
seconds. This exercise is great for stretching the lower back.
Repeat several times a day if necessary.
|
|
 |
Pelvic Tilt:
Lie on your back, knees bent, feet about 12 inches apart, soles flat
on the floor. Your head and shoulders should be flat on the floor
and your arms resting flat on your sides. Exhale as you press the
small of your back against the floor and slightly lift the tail
bone. Then inhale and relax your spine. Repeat this several times.
|
|
 |
Butterfly Tailor Sit:
Sit on the floor with your legs out in front of you. Put your legs
in a diamond shape, with the soles of your feet/shoes together.
Don’t try to pull your legs in too far. This exercise should be
comfortable and aid in relaxing muscles of the pelvic floor, help
relieves backaches, and stretches thigh muscles.
An Alternative to Butterfly Tailor Sitting:
Sitting on the floor with one foot in front of the other, tucked
inward toward the perineum, and with the knees pressed downward
toward the floor, is tailor sitting. This aids in relaxing muscles
of the pelvic floor, help relieves backaches, and stretches thigh
muscles. |
|
 |
Rib Cage Lift:
The right arm is extended with the elbow slightly flexed above the
head while the chest expands with inhaling. The arm can then be
stretched further during exhaling. During a second inhalation, the
arm is returned to the initial position. The exercise is repeated
with the other arm. This exercise is helpful in relieving shortness
of breath and can be performed in standing, sitting, or
tailor-sitting position. |
|
 |
Knee-Chest Twist:
Lying on your back, bend your knees and pull them up to your chest.
Stretch your arms straight to the sides. The knees are rolled to one
side while the head is turned to the opposite side. Hold for several
seconds, then switch sides by rolling your knees over to the
opposite side and turning your head to face the opposite direction. |
|
 |
Shoulder Circling:
Sit in a chair with your feet flat on the floor and your back, neck,
and head straight throughout the exercise. Arms should hang loosely
at the sides of your chair. Shoulders are rotated slowly up and back
as far as they will comfortably go in a circular motion. Inhaling
occurs as the shoulders are rotated and exhaling as the circle is
completed and the shoulders are returned to starting position. This
exercise is useful in strengthening the upper back muscles and may
relieve upper backache and numbness in the arms and fingers.
|
|
 |
Calf Stretching:
Calf stretching is helpful in preventing or relieving lower leg
cramps. With feet slightly apart, hands are on the back of an object
that offers security. The foot of the cramped leg slides as far back
as possible without the heal leaving the floor. The knee of the
other leg is bent, the body is lowered, and the stretching of the
calf can be felt. After the initial position is assumed, the body
relaxes. |
|
 |
Calf Hamstring Stretch:
While sitting with your legs spread apart in front of you, reach
slowly toward your left foot until you feel a stretch in the back of
your thigh and hold for 30 to 60 seconds. Then do the same toward
the right foot.
|
|
 |
Dromedary Drop:
Get on your hands and knees, keeping your back flat, relaxed and
straight, not arched, and your knees comfortably apart. Tighten your
pelvic and abdominal muscles to arch your lower back, allowing your
head to droop all the way down. Hold for a count of five, relax, and
return to starting position. Repeat 10 to 12 times. Do not sag your
stomach. This exercise is excellent for lower back pain. |
|
 |
Neck Relaxer:
This exercise can help relax both the neck and the rest of you. Sit
comfortable position. Your eyes can be open or closed, whichever you
prefer. Gently roll your head around from the side, to the front
letting your head drop forward comfortably and then over to the
other side, inhaling as you do. Exhale and relax. Repeat this four
or five times, alternating the direction of the roll and relaxing
between rolls. |
|
 |
Leg Lifts:
Lie on your left side with your shoulders, hips and knees in a
straight line. Place your right hand on the floor in front of your
chest and support your head with your left hand. Relax and inhale;
then exhale while slowly raising your right leg as high as you can,
keeping your foot flexed and your inner ankle facing directly down.
Inhale while slowly lowering your leg. Repeat 10 times on each side.
This exercise can be done with the leg either straight or bent at
the knee. |
|
|
Spinal Balance:
Bend at the waist and lower yourself to your hands, knees and toes
on the floor. Lift your left leg and extend it so it is parallel to
the floor. Once you have your balance, lift your right arm and
extend it so it is also parallel to the floor. Hold your balance for
five seconds, working up to 10 seconds. Repeat with the other side. |
|
|