Pregnancy Stretches
When you’re pregnant, your entire body changes. Your internal organs shift to make more room for the baby, which makes it incredibly uncomfortable just to breathe normally. Everything makes you feel a need to rush to the bathroom, and the fire in your chest and throat only add to the discomfort. These unpleasant sensations are just some of the side effects that come with growing a precious baby. Fortunately, pregnancy need not be such an uncomfortable experience. This is a sacred time in your life and you want to enjoy it. You don’t want to let physical discomfort get in the way of embracing how special pregnancy can be, and the good news is, you don’t have to.
There are many effective tools you can use to help minimize the unpleasantness and maximize the joyfulness of pregnancy. One such tool is stretching. Stretching our muscles and tendons can relieve discomfort, ease tension, improve flexibility, and lessen both physical and emotional stress. In this chapter, you’ll discover some simple stretching and breathing techniques to help keep you comfortable while that special baby in your belly continues to grow.
Each of these exercises can be done throughout all three trimesters of pregnancy (and beyond, for that matter), but you don’t need to do every single one in order to gain the benefits. As your body slows down and you find yourself getting more tired as labor approaches, simply pick and choose which stretches you need, and perform them in the position that’s the most comfortable for you.
As with any physical exercise program, it’s a good idea to ask your doctor for the go-ahead before you begin. For each technique, you’ll find a description as well as a photo of our lovely model Colette Shorthouse taken at Johns Creek Yoga Studio in Johns Creek, Georgia. Read through each technique a couple of times before you try it, and let the photos guide you. These easy-to-learn, gentle exercises will help you gain some much-needed relief during this wonderful yet often uncomfortable time. All you’ll need for these simple stretches and breathing techniques is yourself and a small blanket. Fold up the blanket so it makes a little cushion, and sit so your bottom is on the blanket but your legs are not. This position helps the spine elongate to be as straight as possible. Just sitting in this position makes it a little easier to take fuller, deeper breaths.
Setting the Tone with Your Breath
A good way to begin your stretching routine is to set the tone with your breath. Sit with your legs in a modified crisscross position with one leg in front of the other, or if this is not comfortable, bend your knees and open up your legs to help your middle expand. Place one hand on your chest and one hand on your sweet belly. Breathe slow, easy, full breaths, in and out (Figure 1). Feel your belly and chest expand. When you’re not pregnant, you focus solely on the belly expanding with the breath, and the chest is kept rather still. But with a growing baby quickly taking up so much space inside that belly, you want to fill your stomach, your chest, and even your collarbones up with the air—expanding the lungs fully as you imagine that breath circulating throughout your body. Just be sure to keep your shoulders lowered. If your shoulders lift up, you will only increase the tension in your body, so keep those shoulders down and relaxed. Keep your breathing slow and gentle, bringing a calming, centering energy into your body with each breath. See yourself healthy, radiant, serene, and full of life.
Sunshine Breaths
Next, try this beautiful, easy breathing technique to help lift and lengthen your torso and spine. Starting with the arms down by your sides (Figure 2a), inhale and lift the arms up and overhead (Figure 2b), breathing through your nose as you do so. On the exhale, lower the arms back down (Figure 2c), open your mouth, and exhale through the mouth. This move naturally expands the belly, lungs, diaphragm, chest, and clavicle to give you 100 percent full breathing capacity.
Sunshine Breathing Visualization: As you inhale and lift your arms up and overhead, imagine that you are bringing in the sunlight and filling up your entire being with the radiant health, heat, and color of the sun. Fill your body with joy and expansion. As you exhale and bring your arms back down, keep the energy of the sunshine within you, but now mix it with the energy of the earth. Feel that rooting, grounding, available energy combining with these powerful forces of sun and earth. Do this several times. Let your baby feel the perfect blend of the energy they are now in as they grow within the womb, still floating in and out of the ethers and coming in and out of the earth, preparing themselves for life. Bring the sunshine to your child.
Angel Breathing
For the angel breathing technique, sit up straight and clasp your hands together underneath your chin (Figure 3a). Exhale all the air in your lungs completely before you proceed. Inhale and keep your hands clasped under the chin, but spread the elbows out wide and lift the chin up and back to point to the ceiling (Figure 3b). Exhale and bring the elbows back together (Figure 3c) as you slowly lower the chin. You will feel your lungs, chest, and neck all working together to bring beautiful relief from the tightness you may be experiencing. Do this for at least three full rounds.
Visualization: Concentrate on your energy being full and light, almost weightless. When you do this angel breath, notice how your entire body fills with oxygen and joy. Visualize a shining, pure, white or golden light filling your whole body. As you exhale, bring the energy back down to the center of your being. Open up your wings as you expand both the elbows and the lungs. Come back to earth as you close up and come down.
Kegels
Kegels are extremely important to do every day during your pregnancy to strengthen the muscles of the pelvic floor. Plus, the stronger your muscles are down there, the better chance you’ll have of delivering your baby without tearing the perineum (the tender skin between the genitals and the anus—yeah, super ouch).
Sit with your bottom and feet flat on the floor, your knees bent comfortably. Straighten your spine, and give that middle area some room to breathe. You can place your hands behind you, on your legs, or in prayer position. Do whatever is most comfortable for you. It’s easiest to do Kegels when you match the exercise to your breath. Inhale and gently acknowledge that area between the genitals and the anus/perineum, then tighten that area and gently pull it up toward the navel. On the exhale, relax this area. You can actually do Kegel exercises throughout the day in virtually any position, but it’s especially easy to get the hang of it from this seated position.
Kegels Visualization: The area of the body in which Kegel exercises are performed is also referred to as the mula banda in yoga. It is a very sacred energy space, and by locking it in and pulling it up, we are greatly increasing our energy in this area. This is the location of a magickal place, a place where earth combines with ethereal and brings energy up into the sacred parts of your being. Close your eyes and go deep within to this area and your baby just above this area. Bring the light into your body and into the birth sac. Bring in powerful earth energy, visualizing this energy as a red- or orange-colored light. Blend these powerful energies around your baby. Strengthening the energy in this area helps keep your muscles strong as your baby grows and will also help you push the baby out once it’s time for delivery, if you’re doing a vaginal birth. Focus your mind on the muscles in this area. Focus on the energy and feel it all moving inward and upward into your being.
The Cat and Cow for Stretching
the Spine and Torso
For the cat-cow stretch, get up on your hands and knees, placing your knees just under your hips and your hands just under your shoulders. Inhale and drop the pubic bone down toward the ground and lift your chin up to the ceiling, giving a nice arch to the spine. In yoga, this is known as cat pose (Figure 4a). Now exhale and round the back as high as you can as you look toward your navel. This is cow pose (Figure 4b). Flow between these two poses for at least five rounds. You can also do a standing version of the same stretch (Figure 5a and Figure 5b).
Cat-Cow Visualization: When you are inhaling and lifting the chin and the chest up into cat pose, this is the time when your entire heart space expands and lifts to the heavens. Open your heart in this position to the highest vibration of love you can imagine. When you exhale and look toward your growing belly in cow pose, take the love that you just inhaled and now exhale it right down to your little baby.
The Potter’s Squat
For this pose, squat as low as you are able. This photo shows a great starting point for this exercise (Figure 6), but as you gain practice, see if you can drop your bottom even lower to the ground. It helps to turn your toes out slightly. Keep your palms together for balance and centering. Hold this pose as long as you feel comfortable. It will relieve stress from many parts of the body.
Potter’s Squat Visualization: Try to sense the energy of the earth beneath you, and pull this energy up into your lower pelvic floor. Imagine a peaceful energy forming between your palms, then bring this energy into your heart. You might visualize it as a soft and serene lavender light. Let this energy radiate from your heart and swirl around your entire being, filling both you and your baby with strength and power.
Torso Stretch
For the torso stretch, bring one arm straight up by the ear and reach up to the ceiling with a nice inhale (Figure 7a). On the exhale, bring that arm directly over to the side. Keep the arm next to the ear and feel the sides of your body stretch (Figure 7b). Then change sides and repeat. This stretch opens up so much room for you and your growing baby to be able to breathe more comfortably. This is one of the best stretches to use during pregnancy; in fact, you might just want to use it all day long. You can vary this basic stretch by simply turning the head to look up, again continuing to keep the arm close to the ear.
Chest Stretch
For the chest stretch, sit in a chair and place your hands on the back of the chair. Move your chest forward as far as you can until your arms can straighten (Figure 8). You can also do this stretch standing, with your hands gripping the inside edges of a doorway. You’ll be amazed how good this feels.
Wrist Stretch
The joints become more lax during pregnancy, and you may be more prone to stress in the muscles and joints. This can increase your chances of experiencing symptoms common to carpal tunnel syndrome. This simple wrist stretch can help you avoid these issues.
Press both palms together, making sure that you get the base of the hands to touch as best you can. Let the elbows be straight out to the sides (Figure 9a). Push the palms of the hands against each other to stretch the wrist muscles as well as the palms themselves. Next, place both hands together but this time with the fingers pointing down and the knuckles of the hands facing each other (Figure 9b). See if you are able to drop your elbows below the straight plane to each side. If you can’t do it, keep working on it, but don’t push too hard.
Butterfly Stretch
For the butterfly stretch, sit with your bottom on the blanket’s edge, and gently bring your legs out and touch your feet together (Figure 10a). Don’t worry about bringing the feet too close to the body. Be gentle with your hips here. Put your feet together and gently bring your body forward into a nice, gentle butterfly stretch (Figure 10b).
Seated Forward Bend
For the seated forward bend, begin in butterfly stretch (Figure 10a). Then extend one leg straight out and bring your bent leg in a little bit closer to the body. Try to reach out to the extended foot. If your left hand is reaching out to your left foot, stretch your right arm up high to elongate the spine fully (Figure 11a). Next, reach with both hands to the extended foot (Figure 11b). This really helps to open the hips as well as the hamstrings. Hold each pose for at least five deep breaths. Change sides and repeat. Use a strap or towel around the extended foot if you are not able to comfortably reach the foot yourself (Figure 11c).
Next, try extending both legs out in front of you so that your feet are shoulder length apart. You can use a strap or towel to place around your feet if it is not comfortable to reach the feet and bend forward. Or if it is comfortable for you, try to reach your feet and then bend forward. Do not pull your body beyond its limits. This is a stretch to release tension from the lower back and to stretch the hamstrings. There is no need to overdo it. Be gentle.
The Straddle
For the straddle, gently bring the legs out wide to the sides (Figure 12a). Only go as far as you are able with your legs straight. If you bend your knees, it negates the stretch for the hamstrings. To stretch each side, you can reach out to your feet, you can place one elbow on the thigh, or you can grab your toes while you bring the other arm up and over the ear (Figure 12b). Do this on both sides.
Hip Stretch
As your pregnancy progresses, more and more hormones are released to help loosen the hips in preparation for childbirth, and the hips can become very achy. This stretch can help relieve a lot of the discomfort. Start by lying on your side. Place your arm in a bent position underneath you to keep your body balanced. Start on your left side with your left leg extended. Bend your right leg and bring the right foot flat on the floor in front of your left leg (Figure 13a). The key to increasing this stretch is to take the leg that is extended, in this case the left leg, and bend that knee to move the right leg in closer to your body, thus targeting that upper, outer thigh area (Figure 13b). The bent leg that just scooted in is what keeps the other foot from slipping. Switch sides and repeat the same process, this time lying on your right side with your right leg extended. Do this stretch often. You can even do it lying in bed on those nights when you just can’t seem to get comfortable.
Seated Lumbar Spinal Twist
Figure 14b: Seated Lumbar Spinal Twist
For the seated lumbar spinal twist, begin by bending your right knee. Bring your right arm behind you so that it’s in line with your spine. Your palm should be flat on the floor for support. Keep your back as straight as possible. Hug your right knee with your left arm and look over your right shoulder (Figure 14a and Figure 14b). Next, switch to the other side, bringing your left arm behind you so that it’s in line with your spine, your palm again placed flat on the floor. With your right hand, hug your right knee and gently look over your left shoulder (Figure 14c). This will help to open the spine and help any stagnant energy release from the lungs.
Gentle Spinal Twist on the Floor
For the spinal twist on the floor, lie flat on your back and extend the arms out to each side. Bend both knees and let them fall to one side. Bring your head to look in the opposite direction as the knees (Figure 15). As a variation, you can use one of your hands to help bring the knees over a little bit more. Do not overdo anything, though. Only do what is comfortable for you and allows you to still be able to breathe deeply with ease.
After-Stretch Cooldown
Seated on your bottom or on your heels in a kneeling position, take time to connect again with your baby after completing these stretches. Place your hands on your tummy and test various hand positions to see what feels best to you, what helps you to connect more with your baby. Think of the love that lives in your heart, and let that loving energy flow directly to your baby as you enjoy several long, slow, relaxing breaths.
End with a nice belly rub. This brings more relief than you may realize. During pregnancy, constipation is common, so much so that most prenatal vitamin supplements come with a stool softener. Rubbing your belly the right way can stimulate the digestive tract and aid digestion. Starting at the top of your belly, rub in a circular motion, going only clockwise. (Think of your head as twelve o’clock, your left side as three o’clock, your feet as six o’clock, and your right side as nine o’clock.) We go only in this direction because this follows the direction of the colon. Circle from top to left to bottom to right.
Lastly, be sure to lie down and relax if you have time to do so after stretching. In pregnancy, the best way to lie down is on your left side. This is the healthiest and easiest way to nourish both you and the baby. The reason we don’t want to lie flat on our backs after twenty weeks is because of the blood flow. There is a very large vein called the inferior vena cava that runs just to the right of the spine. As the uterus grows, it can impede the blood flow back to the heart. This means that less blood makes it back to your heart and the baby’s heart. When you lie down, try using a blanket as a pillow for your head, with a body pillow or regular pillow between your knees. Try to relax in that position for about five minutes to allow your muscles and your mind to absorb all the work you just did.
Other Ways to Get Active
In addition to stretching, you might want to try a few other light to moderate physical activities to help you stay in shape and feel great throughout your pregnancy. As always, check with your doctor first. Choose an activity that suits your needs, schedule, and interests. Love dancing? Consider signing up for dance instruction. Love the water? Sign up for a water aerobics class. Is communing with nature your thing? Try to take a short walk outside a few times a week, or daily if you can manage it. Can’t leave the house because you’re too busy watching children who have already been born and are currently running around like crazy? Try a simple yoga, stretch, or exercise DVD. The possibilities are endless, but the important thing is to pick something, get your doctor’s clearance, and then get moving. Your body and your baby will thank you.