| When you think of a typical pregnancy exercise | | | | program. But, most people don't realize HOW to |
| program, stretching and warming up are easily | | | | stretch. |
| forgotten. But they are a MUST for any safe and | | | | Just going through the motions can be more |
| effective workout. | | | | dangerous than not doing it at all. Follow these ten |
| Aside from just feeling good, stretching helps to | | | | tips to round out your workout. |
| keep your pregnant body healthy in a number of | | | | 1. Warm up with 5-8 minutes of cardiovascular |
| ways: | | | | exercise - that is, an activity like jogging, biking or |
| 1. Prevents injuries by pulling your body gently | | | | walking that will get your heart rate up and your |
| back into balance. | | | | blood pumping. Then begin your stretching routine. |
| 2. Increases circulation - more blood flow to the | | | | 2. Stretch only those muscles that are tight. |
| muscles means a healthier muscle. | | | | 3. Don't stretch muscles that are already loose - if |
| 3. Gives you more energy! Along with greater | | | | you don't "feel the stretch", you may not need to |
| blood flow comes more oxygen which keeps us | | | | do it. |
| from feeling sleepy during the day. | | | | 4. Avoid over-stretching. During pregnancy your |
| 4. Eases the aches and pains of pregnancy by | | | | joints are especially loose and prone to injury. |
| loosening the tight muscles that cause low back | | | | 5. Stretching should NOT hurt. Stretching a tight |
| pain, headaches and other common complaints. | | | | muscle should feel good, back off if there is any |
| 5. Enhances your workout by increasing your | | | | pain. |
| range of motion. | | | | 6. Hold stretches for 20-30 seconds each. |
| 6. Improves your posture which helps you look | | | | 7. Never bounce while you stretch. |
| and feel better as your body continues to change. | | | | 8. Stay relaxed and breathe deeply to help |
| Keep in mind that being gumby is not the goal - | | | | lengthen your muscles. |
| being too flexible can be just as dangerous as not | | | | 9. Do not lock out your joints, keep elbows and |
| being flexible enough. So, it's important to stretch | | | | knees slightly bent to reduce stress on them. |
| only those muscles that are tight and to combine | | | | 10. Stretch after your exercise session too, to |
| your stretching with a good pregnancy strength | | | | help your body cool down and prevent injury. |
| training program. | | | | There you have it, the basics of stretching! Follow |
| Top Ten Tips for Stretching Success | | | | these simple guidelines and reap the benefits of |
| Stretching is essential to any pregnancy exercise | | | | stretching during pregnancy. |