Stretching is wonderful for so many reasons. I popped this series into the pre-pregnancy category (which again, can be for ANYONE! not exclusive to the planning mamas to be), because I would like to bring awareness to the muscle groups that tend to stiffen throughout pregnancy and beyond.
Between an expanding pelvis, carrying, cradling and feeding, I selected exercises to give these areas relief, awareness and care!
Having these exercises in your pocket beforehand, can help you navigate the aches and pains more gracefully as (or if!) they creep up. 
The exercises can be done in a circuit format and will take roughly 20-30 min!
Briefly, stretching helps improve blood flow while allowing your muscles to move through their full range of motion (ROM). This allows your body to move most effectively in your day to day and, can help correct some pesky habits that may have created non-optimal posture.
Keep in mind that, while stretching can cause some mild discomfort, it shouldn’t be unbearable (which I know full well is a sliding scale and dependent on each person). Be sure to listen to your body and your own limits!
All exercises begin with an engagement of your core- the central, innermost, or most essential part of of your personal training journey. Make sure that you are familiar with how to engage and protect your spine before jumping in to more complex movements.
**Disclaimer**
You should consult your physician or healthcare provider before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or healthcare professional advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare provider. Do not disregard or delay obtaining medical or health related advice from your healthcare professional because of something you may have read in this program. The use of any information provided in this program is solely at your own risk.
Scalene/ Trapezius Stretch
Hold 2X’s: 30 Seconds Right, 30 Seconds Left
SET UP: Engaging your neutral position, start seated on the floor with legs extended out in front of you. Bring your right arm on the top of your head covering your left ear with your right hand. Place your left hand underneath your glutes to “anchor” that shoulder downward.
DO IT UP: Apply gentle pressure with your right hand, bring your right ear as close as possible to your right shoulder. Hold the position when you feel the stretch, and breathe long and slow breaths into this tension.
REPEAT on the LEFT side without resting between sets.
LEVEL UP: Try slightly and slowly rotating your head under this gentle pressure on the second round. You may find a deeper stretch or point of tension while either looking upward or downward.
**Whether you are carrying babies or groceries, this upper back/ neck area is the mecca for holding tension and stress. This can (and perhaps should) be done everyday!**
Pectoralis Stretch
Hold 2X’s: 30 Seconds Right, 30 Seconds Left
SET UP: Engaging your neutral position, start standing facing a wall and press your right hand against it with fingers rotated outward (at 3 o’clock).
DO IT UP: Slowly rotate your body away from your right arm to stretch your right pectoral muscle (chest). Hold the position when you feel the stretch, and breathe long and slow breaths into this tension.
LEVEL UP: At the peak of your personal stretch, slowly bend your knees to change the angle of the stretch on your shoulder.
"Cobra" Back Extension
10 Repetitions
SET UP: Engaging your neutral position, start lying in prone position with your hands pressed into the floor at shoulder level.
DO IT UP: Anchoring your hips to the floor, press through your hands to raise your upper body. Attempt to fully extend your elbows to apply a stretch to your abdominal muscles. Take 3 deep breaths at your peak stretch and slowly come down to initial position to complete one rep.
LEVEL UP: Place yoga blocks underneath your hands if you need greater ROM to feel the abdominal stretch.
Child's Pose
1 Minute
SET UP: Start kneeling with your hips stacked over your ankles. Open your knees slightly to allow space for your torso. Walk your hands forward beyond your knees, as far as you can reach out in front of you on the floor, resting your upper body over your lap.
DO IT UP: Hold the position for 1 minute and breathe long and deep breaths into your lower back.
LEVEL UP: From child’s pose with arms extended, walk your hands as far as you can to the right, while keeping your left hip anchored to breathe and release your left oblique area. Repeat on the other side.
Piriformis Stretches
Option 1: Double Crossed Piriformis Stretch
1 Minute Each Side
SET UP: Engaging your neutral position, start seated on the ground, crossing your right leg over your left. Bend both knees so that your knees are stacked right over left and your feet (flexed) are on either side of your hips.
DO IT UP: Stay in this position and breathe if this is already stretching your glutes/ piriformis muscles. To intensify, lean your upper body forward to rest your torso over your legs, while anchoring your sits bones to the ground. Hold and breathe for 1 minute before changing sides.
LEVEL UP: From the same set up, side bend to the right for 30 seconds bringing your right elbow to the floor next to your right hip and arching your left arm up overhead. Repeat to the other side.
Option 2: Seated Piriformis Stretch
1 Minute Each Side
SET UP: Engaging your neutral position, start sitting on a chair and cross your right ankle over your left knee.
DO IT UP: Strongly flex the right foot, anchor your sits bones and maintaining a neutral spine, lean forward as far as you can.
LEVEL UP: From the same set up, lie your torso completely over your right leg and allow your body weight to apply extra pressure on your piriformis/ glutes.
Quadricep Stretches
Option 1: Seated 4th Position Quadricep Stretch
Hold 2X’s: 30 Seconds Right, 30 Seconds Left
SET UP: Start seated on the floor in a dancer’s 4th position (send bent left leg behind your body, internally rotated, and bent right leg in front of your body externally rotated: right toe connected to your left knee).
DO IT UP: Strongly flex the back foot, engage your neutral position and slowly swing your upper body over your right front leg, then to the right side, and then slowly settle toward the back.
**If your quads are screaming, stay propped up on your hands or elbows. Squeeze your glutes to feel a stretch in that left quadricep and hold the position for 30-45 seconds. REPEAT on the OTHER SIDE.
LEVEL UP: Remove your hands or elbows and completely lie down on your back while keeping your knee anchored to the ground.
Option 2: Active Front Lunge
1 Full Series Each Side
SET UP: Engaging your neutral position, start by doing a right leg lunge with the back leg extended straight. Front knee aligned with toes and stacked over your ankle (never bent beyond your toes.)
DO IT UP:
10 X’s Press your front right foot into the floor and straighten your leg, then return to the lunge.
Hold 10 seconds at the bottom of this lunge (front leg bent at 90 degrees). From there,
10 X’s Bend the back knee to lightly touch the knee to the floor and extend.
**Try not to move the level of your hips up and down when you’re bending the back knee, staying low and at one level will increase the stretch to your quad/hip.
Bring your left knee to the floor and hold this stretch for 30 seconds, squeeze your glutes and close your ribcage.
REPEAT on the LEFT SIDE.
LEVEL UP: After the series above, grab the back left foot with your left hand and gently pull your heel towards your glutes for a deeper quadricep stretch.
90 Degree Hamstring Stretch
3-6 Minutes
SET UP: Engaging your neutral position, start by placing your right foot on top of a chair directly in front of your body. Chose a chair or surface that corresponds to your current ROM.
DO IT UP:
Bend at the waist, aiming to lie your upper body on top of your extended leg, going as far as your hamstring will allow without rounding your back. (Support your weight with your hands on the chair if needed)
Hold for 30 sec-1 minute with your toes pointed upward.
Hold for 30 sec-1 minute with your foot/leg internally rotated (toe inward, heel outward).
Hold for 30 sec-1 minute with your foot/leg externally rotated (toe outward, heel inward).
REPEAT this on the LEFT side.
LEVEL UP: Rest your torso on your front leg and increase the angle of the stretch by placing your heel on a higher surface. Be sure to keep your hips level and square.
Integrating a stretch routine into your day or week will truly help, believe me!
( I had the most insane restless legs and relied heavily on hamstring and calf stretches!).. I will definitely pepper these tips into a stretch routine while pregnant in future posts!
Carve out 20 min for yourself, grab a mat, stretch it out and leave me some feedback!
