Pregnancy puts a lot of strain on the joints and soft tissues of the body. Your weight increases as the baby grows, your posture changes to allow for this to happen and prepare you for labour and there are major changes to your hormone levels. Exercise and stretching can have many benefits to overcome any aches that all these changes can bring about but there is also some danger of overstretching.
Am I more flexible during pregnancy?
In some ways yes. During pregnancy, the levels of a hormone called relaxin increase. The function of relaxin is to loosen or relax the ligament of the pelvis and soften and widen the cervix in preparation for birth. However it doesn’t just affect the ligaments of the pelvic but the ligaments in your entire body. Ligaments are tough fibrous structures that hold two bones together in our joints. When we have increased relaxin, the ligaments allow our joints to move slightly further than they would if we were not pregnant.
Isn’t increased flexibility a good thing?
Good flexibility is a great thing however, the increased ability of your joints to move in pregnancy can allow you to overstretch in activities like yoga or sustained stretching routines. For this reason, stretching too enthusiastically can be harmful, as it may cause injury.
How can I avoid overstretching?
To avoid any potential problems, have a look at the tips below:
- Warm up. A gentle warm up before you begin is essential as stretching cold muscles can cause injury. The warm up may consist of a few minutes of walking, squats or knee raises making sure you are moving all the parts of your body you are going to stretch.
- Pre-pregnancy level: During pregnancy you should not be aiming to improve your flexibility just maintaining it. Try not to go deeper into poses than you could before pregnancy and then you know you are working in a safe zone. If you are new to stretching then gentle and slow should be the aim.
- Don’t bounce. Bouncing while you’re stretching can result in a pulled muscle. Instead, focus on holding each stretch for 20 to 30 seconds, getting as far as feels comfortable and holding at that spot.
- Listen to your body. If it feels uncomfortable then ease off on the stretch and limit yourself to a range of motion that feels good, never painful. Don’t overdo it.
Strengthening exercises: Strengthening the abdominal and glute muscles can help manage the postural changes that occur, and when you are stronger you can hold your body back from moving into over stretched positions.
Are there any stretches I should avoid during pregnancy?
It’s safest to avoid stretches that involve deep backbends. In pregnancy our lower back and pelvic posture changes and moves more into an anterior tilt. This will naturally put more strain on your lower back. If you also stretch deeply into a back bent this can overload the joints and start to cause discomfort.
Also be sure to avoid lying flat on your back for extended periods of time after the first trimester.
Still not sure what movements are safe?
If you are still unsure what stretching exercises you should be doing why not book an appointment with one of our specialised physiotherapists who will be able to guide you through a safe exercises routine that aligns with your goals. We also offer on-line pre and post natal pilates classes which would be ideal for any pregnancy. If you would like to book an appointment or any further advice please do not hesitate to contact us on 01223914140 or email us on enquiries@vnineryroadstudios.co.uk
