DURING PREGNANCY YOU MUST MAINTAIN THE ELASTICITY OF YOUR MUSCLES
By: Mayra Martínez Advisor: Virginia Segura, physical therapist specialized in pregnancy, childbirth and postpartum Photos: iStock, Pixel
As your pregnancy progresses, you feel more “awkward” and it takes more work to move; therefore it is important that you stretch regularly to maintain your flexibility. Consult your doctor before beginning these exercises. In addition, you should perform them smoothly and reach only the position in which you feel comfortable. Hold still for 10 seconds, then slowly return to the starting position.
BACK OF THE THIGH
Lie on your back with your arms stretched out and one leg bent with your foot on the floor. Bring the other leg towards the head, with the pointed fingers; keep your leg straight and avoid bending your knee. This is how the hamstrings (back of the thigh) are stretched.
TRUNK
With your legs apart and your belly contracted, place one hand on your waist, put your other arm over your head, and rest your hand on the wall.
The tension is noticeable in the lateral part of the trunk. You can perform the stretch without supporting your upper hand, but be careful not to lower it so much that later
you will have to give a pull to return to the original position.
PECTORAL
Rest your right hand, at chest height, on a door, shelf, or column. Turn the trunk to the left side and hold for 10 seconds. Then do the same with the other arm (remember to turn your head). You will be doing well if you notice tension in the chest and arm.
Bibs
Lie face down on your knees, with your legs slightly apart; Place your arms parallel to the ground and your head between them. Curl the dorsal part of the back (as cats do). This stretch not only benefits the dorsal area of the spine, but also the cervical area.
TWINS
Lean on a firm piece of furniture, with one leg forward and the knee bent. The back leg (the one that performs the stretch) must remain with the knee fully stretched, but without lifting the heel off the ground at any time. Bring the trunk slightly forward to feel the stretch.
EYE, IF THESE STRETCHES HURT YOU, IT IS THAT YOU ARE NOT DOING WELL. FINISH THE ROUTINE WITH THIS EXERCISE: SITTING, WITH THE LEGS SEPARATED, PLACE YOUR ARMS BEHIND THE BACK ON THE CROSS. BREATHE DEEP