Pregnancy Stretches in Bed: Benefit&Poses

Pregnancy Stretches in Bed: Benefit&Poses

Although some women also experience insomnia in the early stages of pregnancy, insomnia is most prevalent in late pregnancy. Some of the causes of insomnia include heartburn and morning sickness. A kicking baby in the later stages of pregnancy, along with constant urination and pre-labor anxiety, can act as an unwelcome internal alarm clock. Finding a sleeping position in any position gets harder as your uterus expands to make room for your baby. However, as we all know, getting enough rest is important during pregnancy, so it’s important to find ways to do so.

Doing these stretches is a great way to help if you are feeling tight or sore. Having said that, your doctor will need to examine you if you experience any aches or pains while pregnant.

Give yourself five minutes before bed to unwind, stretch, and concentrate on your breathing, which will benefit your baby.

Read more: Stretches to Do Before Bed: 7 Best Poses – Tips for Health Care

Why is Stretching Important During Pregnancy?

Pregnancy is a major life-changing event involving transformations in a woman’s body during this time. During this tender time in a woman’s life, following a healthy lifestyle can make life a little easier. Along with healthy eating practices, including pregnancy-safe exercises in your daily schedule can help you maintain your fitness while you’re expecting. Stretching is one such activity that is excellent for pregnant women. Stretching, especially during pregnancy, is not only a treat for your body but also has many wonderful advantages.

Stretching during pregnancy offers a host of benefits to a mother and the baby, such as:

  • Stretching done daily can help alleviate pain during pregnancy and improve your mobility, which can mean a smoother and more comfortable pregnancy.
  • With the advancement in your pregnancy, your body posture shifts to redistribute the weight of your growing baby’s belly and breasts, resulting in tightness in the lower back, neck and chest. Back pain is very common in pregnant women, because of the growing fetus and hormonal changes. Stretching helps to eradicate pain associated with such changes in the body.
  • Pregnancy exercises such as stretches in the third trimester are also helpful since they loosen up the joints and make the mother slightly more comfortable during childbirth.
  • Stretching can help new mothers cope with changes in the body due to pregnancy and deal with pain in many parts of the body.
  • Also, stretching exercises help you keep your weight in check and not gain too much weight during pregnancy.
  • Stretching has advantages for your baby that are similar to those of other exercises. Doing stretching and other pregnancy exercises increase your heartbeat, and thus the fetus in the womb gets more blood which results in a healthy baby in the womb.
Pregnancy Stretches in Bed: Benefit&Poses

6 Recommended Pregnancy Stretch Poses in Bed

Before practicing any type of stretch, check with your doctor to make sure it’s safe for you and the baby. Once you’ve received the thumbs-up, make sure you’re performing the pose correctly by adhering to the tips below. Always pay attention to your body; if a pose hurts or feels too demanding, break it down and try a different variation. You don’t want to risk getting injured or pushing yourself too far past your natural flexibility—so take it slow.

Related: When to Start Using Exercise Ball in Pregnancy: Best Time&Usage – Tips for Health Care

Standing Forward Fold

Regardless of whether or not you can touch your toes, this pose will give you a nice stretch in the hamstrings, hips and calves, and help increase circulation before you get into bed.

Starting on your mat, space your feet about hip-width apart. As you exhale, gradually hinge your body downward. You can hold on with your toes, knees, or calves, or if you have blocks nearby, you can use those instead. You can also try hanging down like a ragdoll with each elbow in the opposite hand and rocking back and forth.

Hold this position while taking eight to ten deep breaths in and out. With each breath, you can raise yourself slightly if you’d like, or you can just stay still.

Chest and Shoulder Opener

Spread your elbows and lace your fingers behind your head. When you feel your ribcage expanding, raise your chest while sitting tall and leaning back slightly. Exhale as you draw your elbows down toward your knees and relax. Perform five times, increasing to ten.

increases lung capacity, enhances posture, stretches the chest and shoulders, and awakens and alerts you.

Gentle Pelvic Tilts

Take a deep breath in through your nose while seated cross-legged with your knees bent, lift your chest, extend your neck, and arch your back. Exhale through your mouth as you gently tuck your pelvis under and perform a Kegel exercise, rounding your spine. Five repetitions at first, then up to ten, starting from the starting position.

increases blood flow throughout your body and gently tones your deep abdominal muscles, which will help with digestion.

Figure-four Pose

If the pigeon pose feels uncomfortable, try a figure-four position to stretch your hips, lower back and glutes.

The feet should be flat on the ground, knees should be bent. Lie on your back. As you inhale, lift your right leg and, with your left hand, grab your right foot and gently place it on top of your left knee. You can stay here or clasp your hands behind your knee for a deeper stretch.

It should be noted that once you are 20 weeks pregnant or more, you shouldn’t lie flat on your back for prolonged periods of time. Even though you won’t be in this position for very long, it might still feel awkward. If so, you might want to try performing this pose while seated. Hold for between five and ten breaths on each side.

Pregnancy Stretches in Bed: Benefit&Poses

Cat-cow Pose

Your neck and back, which can get stiff while you sleep, can be stretched and warmed up in this stretch pose.

Begin by getting down on all fours, placing your hands firmly on the mat, keeping your knees about hip-width apart, and curling your toes under.

During an inhalation, lower your belly, lift your tailbone, and strike the cow pose. Be careful not to look too high, as doing so could cause your belly to become too stretched. As you exhale, round your spine, tuck your chin to your chest and draw your pubic bone forward. Repeat 5–10 times, fully inhaling and exhaling.

Lower-Leg Mobility

Pull your abs in and extend your legs out in front of you. Ten ankle rolls counterclockwise, followed by a change. Next, flex your feet, pointing your toes toward your knees. Repeat 10 times.

improves circulation in the legs and aids in maintaining flexibility and strength.

Final Thoughts

Taking the first step is the most important thing, just like with any real goal or fitness objective. Putting it off will only prevent you from enjoying the benefits.

Start tonight without any equipment. Try these stretches while pregnant with just you and your bed. You’ll appreciate it in the future. You’ll sleep soundly that night.


What Happens If You Stretch While Pregnant?

Your ligaments and muscles are both at risk of injury when you overstretch. Ligaments hold your joints together and when they get stretched this causes your joints to become unstable. Unstable joints can rub against one another and prematurely develop osteoarthritis by wearing out the joint capsule.

When Should I Start Stretching for Birth?

Your midwife or doctor may offer to perform a stretch and sweep when you have reached full term (38 weeks) to try to start labor. In an effort to avoid an untimely delivery, which could endanger the unborn child, some hospitals and physicians only advise the procedure if you are 40 to 41 weeks pregnant.

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