Flexibility for Expecting Individuals
This blog post summarizes key insights from a recent workshop on flexibility for expecting individuals, offering a glimpse into practical tips and considerations for safe and effective stretching routines.
Pregnancy brings significant changes to a woman's body, impacting everything from posture to joint flexibility. Understanding these changes and adapting your flexibility training can help maintain comfort and health during this transformative period.
Changes during Pregnancy
During pregnancy, expect noticeable changes such as increased breast size, shifting posture, and abdominal stretching. These changes necessitate adjustments in your training routine to accommodate the growing fetus. Physiological changes include increased oxygen consumption and blood volume, leading to quicker fatigue and swelling of extremities. Nausea, frequent urination, and joint laxity are also common, requiring more frequent breaks and careful monitoring.
Hormones play a significant role in flexibility during pregnancy. Relaxin increases joint laxity to prepare for childbirth but also raises the risk of joint injuries. Estrogen and progesterone enhance tissue elasticity and muscle relaxation, further affecting your flexibility.
Benefits of Stretching While Pregnant
Stretching during pregnancy offers numerous benefits, including alleviating leg cramps and back pain, improving circulation, enhancing mood and sleep patterns, and reducing anxiety and stress. However, it's essential to be mindful of potential risks such as diastasis recti and pubic symphysis dysfunction. Avoid exercises that involve lying on your back for extended periods of time and train in a well-ventilated space to stay hydrated and avoid overheating.
Workshop Recording
If you're looking to see how I have safely navigated flexibility training during pregnancy and want to dive deeper into flexibility training during pregnancy, consider reaching out via email (info@bendyeducator.com) to purchase a copy of the workshop recording. This comprehensive session covers step-by-step guidance through conditioning warm-up and stretch routines, with special focus on adapting backbends and leg flexibility. Plus, you'll get to hear the detailed Q&A session addressing common concerns and challenges faced by expecting individuals.
Per the usual, always consult with your physician or OBGYN to determine the safest exercise program for your health.
Stretching While Pregnant - Scientific Articles
In the meantime, here are some insightful scientific articles to peruse regarding stretching and pregnancy.
Physical Activity and Exercise During Pregnancy and the Postpartum Period
Effects of physical exercise on blood pressure during pregnancy
A great resource from The Ehlers-Danlos Society on prenatal and postpartum musculoskeletal pain: https://youtu.be/skmCL-kfOfA?si=fQhW5ytAoFH11DJ_
Thank you for reading, and remember to stay active and safe during your pregnancy journey!
