Tip #4: Stretching for Pregnancy and Postpartum

I hope I’m not the first to tell you, but this is something worth remembering.

Stretching is just as IMPORTANT as strengthening. 

The REASON stretching is so important is that our muscles need to be at their optimal lengthened position, so they can work efficiently and effectively! 

Good news: stretching is supposed to feel GOOD. I find that most people are too aggressive when it comes to stretching, and end up more sore afterward. But, in reality, stretching should make you feel more relaxed. 

There are SO many different types of stretching and mobility exercises, but I am going to focus on static holds. 

Let’s take a quick peek at a few postural changes that occur during pregnancy and postpartum. As our bodies change, we often have overworked and tight muscles. But don’t you worry, I’ll teach you a few stretches you can do that will help. 

Pregnancy:

• Center of gravity shifts forward as the baby grows

  • Increase in curve of low back

  • Tightness in glutes/hip muscles

  • Tightness/cramping in calves

• Increased breast tissue

  • Shoulders can round forward (pec tightness)

  • Upper back rounds/stiff

  • Forward head position

Postpartum:

• Caring for the baby - holding, rocking, feeding baby, etc

  • Continued forward/rounded shoulders

  • Upper back stiffness

  • Tightness in pecs/chest

• Abdominals and pelvic floor muscles start healing

  • Low back tightness/pain

  • Glute/hip tightness

Is there anything we can do? 

OF COURSE! Physical therapy can help with many of these, and a key component is stretching! 

Be sure to check out the first 3 tips of the blog series: body awareness, body mechanics, and strengthening because those are key pieces of the puzzle as well.

Let’s look at a few SAFE and EFFECTIVE stretches!

***All these stretches below are safe and effective for both pregnant and postpartum mommas, and can be modified if needed. As always, consult your medical professional before starting any exercise program.***

Neck: Upper Trap Stretch

• Sit up tall, keep nose pointed forward

• Bring left ear to left shoulder

• Make sure your shoulders stay relaxed

• For more intense stretch, use left arm to assist in the stretch

• Switch sides

• Hold for 5 deep breaths each side

Upper Back: Open Book

• Start laying on your side with your head supported, knees bent, and arms outstretched

• Take a deep breath in as you rotate your top arm up and over

• Focus on rotating your upper back

• Exhale as you bring your arm back to the starting postion

• Repeat on other side

• Perform 5 rounds each side

Chest: Foam Roll Pec Stretch

• Place foam roller or rolled up towel down the length of your back with head supported and knees bent

• Let arms fall outstretched to either side

• Breathe deeply into your chest

• Keep shoulders relaxed

• *If unable to lay on your back, perform pec stretch in a doorway

• Hold for 5 deep breaths

Low Back: Child’s Pose

• Start on hands and knees, then sit your butt back on your heels

• You can reach your hands forward or relax them in front of you

• Feel your bottom grow heavy on your heels, as you breathe into your low back

• Tip: Move your knees wider if your hips are uncomfortable or if more space is needed for a pregnant belly (can also keep your hips higher)

• *BONUS* - you can walk your hands to the right, then to the left to feel a deeper stretch through the sides of your body

• Hold for 5 deep breaths

Hips: Figure 4 Stretch

• In a seated position, cross your right ankle over your left knee

• Sit up tall with your back straight

• Hinge at your hips as you lean forward until you feel a stretch in your butt

• Make sure not to round your back

• Repeat on other side

• Hold for 5 deep breaths on each side

Calves: Runner’s stretch

• Stand with one foot in front of the other (You will feel the stretch in the back leg.)

• Keep the back knee straight as you bring your hips forward

• Your back foot should stay flat on the floor

• *BONUS* - In the same position, try bending your knee slightly to feel a different stretch (this targets your other calf muscle)

• Hold for 5 deep breaths

Intensity of stretches:

You should feel a gentle pull, nothing intense or painful. The muscle needs to be relaxed enough in order to stretch and lengthen. If too much stretch is happening, the muscle will go into protective mode and won’t relax enough to stretch. 

Think of a 0-10 scale, 0 is no stretch, 10 feels like the muscle will tear, your stretch sensation should be a 3-4/10 mild stretching. 

How often?

In an ideal world, daily. Personally, I try to stretch at least 3 times a week, but if I find something is bothering me or feels extra tight, I’ll stretch daily, even multiple times a day. The more in tune you are with your body, the better you will know what it needs - even when it comes to stretching.

My hope is that after doing these stretches your body will feel better, and more relaxed! Hopefully, that will also be motivation to keep doing them. Use this as a guide and refer back to it if something starts to feel tighter than usual.

So, here is the game plan for this week…..I invite you to: 

1. Perform these 6 stretches: Upper Trap Stretch, Open Book, Foam Roll Pec Stretch, Child’s Pose, Figure 4 Stretch, and Runner’s Stretch at least 3x/week, if not more.

2. Be Proud that you made time for YOU to do these.

3. Care for your body while caring for your baby/baby bump!

Leave a comment and let me know how it goes!

If you need more guidance, please don’t hesitate to reach out. In a 1:1 Virtual Wellness Consult, I can guide you in a personalized stretching/exercise program or recommend modifications for your current program.

Stay tuned for next week for our 5th and final tip in our series. This one is all about breathing. I never really thought about breathing and its importance until I went through labor/delivery and even postpartum. Now, I know how important it is in all aspects of our lives and I can’t wait to share this.  You don’t want to miss it!