STRETCHES IN PREGNANCY

A hormone called pregnancy is activated in pregnancy and childbirth elastin which is responsible for all the stretching that should be performed on a pregnant woman. This means that in the realization of stretching in pregnancy special care must be taken when stretching as it will make it easier than normal.

The muscle stretches They are advised at any stage of life in order to keep the muscle fibers flexible and oxygenated, the joints free of tension and counteract the postural vices that cause our muscles to shorten and create imbalances that create injuries in the long run.

And although in the pregnancy elastin is activated and you have to be a little more careful when stretching it is especially important to stretch as the body suffers a lot of imbalances and the muscles suffer variations in their mechanics in order to relocate the new life inside the body.

As always, first of all, be sure that you can injure yourself if you stretch more than the account, so apply the common sense, stretching the right and proper will generate many benefits, so do stretching for about ten or fifteen minutes after the exercise that you do daily (walking, swimming, yoga ...).

Stretching

Then we will expose you 7 proper stretches in pregnancy to compensate for the imbalances that arise, but without forcing the stretch because the ligaments are laxer than normal and could be overestimated (consult your doctor in case of complicated pregnancies):

Column and lumbar: we get on all fours and arch the column to the maximum for 15 seconds. Now we sink it to the maximum for another 15 seconds. Perform 3 repetitions up and down.
Hamstrings: stand up and raise your leg on a stool and stretch it without bending your knee, with your foot forming a 90º angle to the stool. Now with the straight back the leg that is resting on the floor is flexed. Hold for 30 seconds and repeat with the other leg, twice with each.
Cervical: Stand up and tilt your neck to the side, helping you with your arm over your head, while lowering your free arm. Hold 30 seconds and change sides. Do it twice.
Abductors: Take a cushion under it and place it under the buttocks. Place one foot in front of the other forming a V with the legs flexed while we drop them to the sides for 20 seconds, repeating the action 3 times.
Quadriceps: Lie on a soft side surface. Pick up the foot of the leg that is up with the hand on the same sides and pull it until it is as close as possible to the gluteus. Hold on for 20 seconds and change legs, 3 times per leg.
Sciatica (pyramidal): Lie on your back and cross your legs. The lower leg should push the upper leg, which is not strong, to the chest. Hold the position for 30 seconds and do the same with the other leg. 2 times with each leg.
Gluteus: stand up and raise a straight leg behind the body about 5 cm- Keep the tension and for 5 seconds and switch to the other leg. Do three sets of 6 reps with each leg.