stretch it out!
:Stretching is easy to over look. But the benefits make it “Oh so important!”
You could be missing an important step in over all body function and performance. We put our bodies through a lot. Not enough sleep, an up and down diet, fast paced day and we expect it to function at full speed; balanced, active,
strong and agile. Our bodies’ take a lot of wear and tear, the least you can do is take some time to relieve some muscle tension.
When you're pregnant everything gets tight, those lower back muscles get shorter and tighter because of the weight pulling your pelvis forward. Gravity is also pulling on your chest so your upper back is strained as well. As your belly
grows your hips feel the strain too affecting all of your leg muscles. Then there are neck and shoulders where most of us keep our stress. The “cell phone neck hold” while you multi-task might have something to do with it.
And then when the baby comes, the little bundle of joy brings another set of other aches and pains. Nursing, holding the baby, and lifting awkward items constantly. So what is the answer? Not only should you stay active to keep these muscles strong and
stretch before and after you work out, do a few stretches when wake up and before you go to sleep.
Just a few simple stretches will help your body counteract the daily grind.
*TIP* Stretching “cold” is not recommended, meaning if you have just waken up or you have been stationary for a while do a quick warm up and then begin
Example. 10 arm circles each direction 10 knee raises 10 side bends, 10 squats.
Neck rolls: These are great throughout the day too! Turn your head side to side an exaggerated “no” then and exaggerated “yes” up and down keep your mouth closed and really feel the stretch. Next, neck circles; drop your chin down
and roll side to side. Then drop your head back and roll form side to side.
Arm/chest: Place your hand on a corner of a wall, extend your arm straight and walk forward feeling your chest open up, 3-4 times then switch arms.
Put your arms behind you clasp your hands and push out your chest, pulling arms upward.
Upper back/ hamstring: Place your hands on a counter top or table walk your feet back gently let your neck drop. With a flat back keeping your legs straight, hold position. You will look like a tabletop, arms out in front fully extended.
Calf stretch: sitting on the ground flex your foot, then point your toes. Wrap a band around your arch and pull toward you as you flex for a deeper stretch. Also using a step or curb press into it with your foot flexed and toes toward top of step.
Adding these to your routine will help alleviate tension and keep your body functioning smoothly.
Mel Gregory
a certified personal trainer who has found a passion for pregnancy and postpartum training. TightBodWithAPod.com
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