If there is no contraindication, perform spine stretches during pregnancy It can help reduce the risk of back pain, low back pain or sciatica, some of the most frequent discomforts during this stage.
This is usually because the back muscles are overloaded and contracted. The best thing to do to avoid it is to exercise regularly and try to adopt the appropriate postures. Let's look at some exercises that, combined with others, help us stay fit during pregnancy.
Starting position: sitting with your legs bent, resting on your hands, with your arms back. You have to inspire while raising your ribs, straightening your back and without lifting your shoulders. Then we exhale returning to the initial position.
Initial position: (next to a wall) sitting with the legs flexed with the spine and the head resting against the wall, hands holding the ankles. We inspire, and when we expel the air, we carry the pelvis forward, resting our whole back against the wall.
Initial position: (with a wide elastic band, the type used for pilates), sitting, legs together and stretched. We put the tape on the soles of the feet and hold the ends with the hands, keeping the arms stretched. We breathe in, and when we expel the air, we pull the ends of the tape, bringing the shoulders back and keeping the back straight.
Initial position: standing, with the legs slightly open, we raise one arm above the head and flex the trunk from the waist to the opposite side three times. Next, we slowly return to the vertical position and change arms, performing the three push-ups towards the other side.
Each exercise can be repeated four or five times, as long as we do not feel any discomfort, and combined with other exercises such as those of the head (preferably, those of the head first and then those of the back), to keep cervical pain at bay, or simply Walking, which brings so many benefits.
Thanks to these spine exercises during pregnancy We will be more flexible and we will find ourselves better to cope with the discomforts of pregnancy, especially in the last trimester, when the weight has increased considerably.
