2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16
Exercise during pregnancy is always a win-win situation, provided it suits our condition: here are 8 exercises that will make you more flexible.
You can do this exercise standing up, but also in a seated position, if your mobility is reduced.
When you are fully seated, bend your head and trunk slightly to one side. You should feel a stretch in your neck and shoulder. Hold the position for ten breaths. Repeat on the other side.
Then refocus. Still in a seated or standing position, pull your right arm closer to the opposite shoulder, using your left hand. Hold for 10 breaths, and repeat on the other side.
Then, cross your fingers behind your back and extend your elbows while advancing your chest. We lean the trunk slightly forward horizontally, while raising the hands towards the ceiling. If you are standing, remember to bend your knees slightly. Hold for 10 breaths.
Come back to center, and raise one arm in the air. Then, lean the trunk to one side, without exerting rotation of the shoulders or pelvis. You should feel a slight stretch in the side of your trunk. Hold for 10 breaths, and repeat on the other side.
Stand up, and lean your hands on the wall, or against the back of a chair. Then release one leg back, your weight then resting on the other leg. Lean forward to stretch the calf. Hold for ten breaths, then switch legs.
Now sit on the floor with your back straight, leg stretched forward. The knee of the other leg should be slightly bent. Then bend over to stretch the back of the thigh of the extended leg. Hold the stretch for 10 breaths, then repeat on the other side.
Still sitting on the floor with your back straight, bend your knees and bring your feet together in front of you, holding them with your hands. Gently drop your knees to the floor: you should feel a slight stretch inside your thighs. Hold for 10 breaths.
Finally, get on all fours: your hands should be flat on the ground, the same width as your shoulders. Same thing for your knees. Make the round back, likea cat, to stretch the back. Hold for 10 breaths.
Ideally, you should accompany this series of exercises with a gentle cardio session (walking, stationary bike, swimming, etc.)
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