If you’ve ever rolled out of bed feeling like a stiff, creaky robot, especially with that sweet little passenger on board, you know the urge to stretch is REAL. I get it – trust me, between the backaches, swollen ankles, and the general feeling of being…round…stretching can seem like the only way to find a bit of relief.
But here’s the thing: not all stretches are created equal, especially when you’re pregnant. The hormonal changes that help your body prepare for childbirth also loosen your ligaments, making you more susceptible to overstretching and injury. We want you feeling good, not sidelined!
Staying active during pregnancy can truly be a game-changer. I know, I know – between morning sickness, exhaustion, and the ever-present need to pee every five minutes, the thought of exercising might sound laughable. But even gentle movement can boost your energy, improve your mood (hello, endorphins!), and help you sleep better. And honestly, who doesn't want more sleep when they're growing a human? Plus, regular, safe pregnancy workouts can help prepare your body for labor and delivery. It doesn’t have to be intense – yes, waddling to the fridge counts as cardio some days! – but finding ways to move your body is a gift you’re giving yourself and your baby.
Need a quick and easy way to start today? Try some gentle cat-cow stretches on your hands and knees. It's a fantastic way to mobilize your spine, relieve back pain, and connect with your breath. Just move slowly and mindfully, listening to your body.
Stretches to Avoid During Pregnancy Workouts
Okay, let’s dive into the stretches that are best to modify or avoid altogether during pregnancy. It's all about being aware of your body and making smart choices. This doesn't mean you have to give up exercise entirely – far from it! It just means adapting your routine to keep you and your little one safe. We want you feeling strong and empowered throughout your pregnancy, not pushing yourself to the point of discomfort or potential injury. And remember, always check with your doctor or a qualified prenatal fitness professional before starting any new workout routine.
Deep Backbends
Deep backbends, like full wheel pose in yoga or extreme spinal extensions, can put a lot of pressure on your abdominal muscles and potentially exacerbate diastasis recti (abdominal separation), which is super common during pregnancy. Most moms find that even gentle backbends can feel a little “off” as your pregnancy progresses.
The Why: As your belly grows, your center of gravity shifts forward, naturally increasing the curve in your lower back. Deep backbends can overemphasize this curve, leading to lower back pain and discomfort. Plus, the stretching of the abdominal muscles can contribute to or worsen diastasis recti.
Safer Alternatives: Opt for gentle spinal extensions, like cat-cow pose or supported backbends using a bolster or pillows. These modifications allow you to get a gentle stretch without putting excessive strain on your abdomen or lower back. You can also try a standing modified backbend, gently leaning back with your hands supporting your lower back.
Intense Abdominal Twists
While gentle twists can be beneficial for spinal mobility, intense abdominal twists should be avoided. These types of twists can compress your uterus and potentially restrict blood flow to the baby.
The Why: Your growing uterus needs plenty of space and blood flow. Aggressive twisting can put pressure on the uterus and surrounding organs, potentially compromising circulation.
Safer Alternatives: Modify twists by focusing on rotating from your upper back and shoulders while keeping your hips facing forward. Imagine you're gently opening your chest and shoulders without forcing the twist in your abdomen. Seated twists with a wide leg stance can also be a good option, allowing space for your belly. Remember, it's all about gentle movement and listening to your body.
Overstretching the Inner Thighs
Overstretching the inner thighs, especially in poses like wide-legged forward folds or deep butterfly stretches, can put excessive strain on the pubic symphysis, the joint at the front of your pelvis. This area is already under increased pressure during pregnancy due to hormonal changes.
The Why: The hormone relaxin, which increases during pregnancy, loosens your ligaments to prepare your body for childbirth. This can make your joints more unstable and prone to injury if you overstretch. The pubic symphysis is particularly vulnerable, and overstretching the inner thighs can exacerbate pain and discomfort in this area.
Safer Alternatives: Instead of deep stretches, focus on gentle hip openers and stretches that support the pelvic floor. Try modified butterfly stretches with your feet further away from your body, or hip circles while seated. Gentle yoga poses like pigeon pose (modified with support) can also be beneficial, but be sure to listen to your body and avoid pushing yourself too far.
Holding Your Breath (Valsalva Maneuver)
This isn't technically a stretch, but it's crucial to remember to breathe properly during any exercise. Holding your breath during exertion, known as the Valsalva maneuver, can increase blood pressure and reduce blood flow to the uterus.
The Why: Holding your breath restricts blood flow and increases pressure in your chest and abdomen, which can be harmful to both you and your baby.
The Solution: Focus on exhaling during the most challenging part of any exercise. For example, exhale as you stand up from a squat or push away from a wall during a push-up. Consciously breathe throughout your entire workout, ensuring a steady flow of oxygen to your muscles and your baby.
Inversions (Later in Pregnancy)
While gentle inversions, like downward-facing dog, can be fine in the early stages of pregnancy (if you're comfortable with them), deeper inversions like headstands or handstands are generally best avoided, especially as your belly grows.
The Why: As your pregnancy progresses, your center of gravity shifts, making you more prone to losing your balance. Inversions can also increase pressure on your abdomen and potentially affect blood flow to the baby.
Safer Alternatives: If you enjoy the feeling of being inverted, try supported shoulder stand or legs-up-the-wall pose. These gentle inversions can offer similar benefits without the risk of falling or putting excessive pressure on your abdomen. You can also simply elevate your legs on a pillow while lying down to improve circulation and reduce swelling.
People Also Ask
Is it safe to lift weights during pregnancy?
Yes, it is generally safe to lift weights during pregnancy, as long as you modify your routine and listen to your body. Focus on lighter weights, higher repetitions, and proper form. Avoid lifting heavy weights that strain your abdominal muscles or cause you to hold your breath. It’s always best to consult with your doctor or a certified prenatal fitness professional before starting or continuing a weightlifting program during pregnancy. Lots of moms wonder about this, and it's a great question to ask your provider!
What's the best workout for the third trimester?
The best workout for the third trimester is one that is gentle, low-impact, and tailored to your individual needs and limitations. Walking, swimming, prenatal yoga, and modified strength training are all excellent options. Focus on maintaining your fitness level, rather than trying to push yourself to new limits. Pay attention to your body and stop if you experience any pain, dizziness, or shortness of breath. And yes, waddling totally counts as a workout some days!
How do I know if I'm overdoing it during a pregnancy workout?
It's normal to feel a little tired after exercising, but you should never feel pain, dizziness, shortness of breath, or vaginal bleeding. Other signs that you might be overdoing it include:
Persistent muscle soreness
Decreased fetal movement
Contractions
If you experience any of these symptoms, stop exercising immediately and consult with your doctor. Remember, it's always better to err on the side of caution and prioritize the health and safety of you and your baby.
What if I have diastasis recti after pregnancy?
Diastasis recti, or abdominal separation, is incredibly common after pregnancy. You're not alone if you experience it. The good news is that it can often be improved with targeted exercises. Focus on exercises that strengthen your transverse abdominis muscle (the deepest abdominal muscle) and avoid exercises that put excessive strain on your abdominal muscles, such as crunches and sit-ups. A physical therapist specializing in postpartum recovery can provide personalized guidance and help you develop a safe and effective exercise plan.
Remember, pregnancy is a temporary state, and your body is doing amazing things! It's okay to modify your workout routine and take things a little slower. Your body will thank you for it, and so will your little one.
Taking care of yourself during pregnancy is a marathon, not a sprint. Even small efforts, like a short walk or a few gentle stretches, can make a big difference. You're not alone if you feel overwhelmed or exhausted. Just remember to listen to your body, prioritize your well-being, and celebrate all the amazing things your body is doing. Every step you take, no matter how small, is a step towards a healthier and happier pregnancy. You've got this!