There are many benefits of glute stretches for pregnant women. It helps in gaining strength in the lower back, which is often stressed due to the growing fetus. Doing these stretches also helps in avoiding lower back injuries during the pregnancy months…
Back pain is one of the most common complaints during pregnancy, as about 80% women complain of it. For some it is mild discomfort, while for others the pain can be debilitating, which can hamper day-to-day activities. This is when exercises come into picture. Contrary to popular belief, exercises are important during pregnancy as well, especially back and glute stretches.
During pregnancy, there is a lot of pressure exerted on the back, due to the weight, which pulls down in front. This affects the postural balance and causes back and knee pain. To avoid these problems from arising, stretching the gluteal muscles proves to be beneficial. Doing these stretches helps in reducing the pressure off the back and knees. There is another benefit of doing the glute stretches. It helps in tightening of the gluteal tissue and muscles, which have loosened because of the hormonal changes during pregnancy. The third benefit of doing the glute stretches regularly is that they help in easy childbirth.
Glute Exercises for Pregnant Women
We have just seen the benefits of doing the glute stretches during pregnancy. Without wasting any more time, we will now turn to see which are the stretches, that can be practiced.
Stretch #1
This glute stretch is commonly known as wall push up and calf stretch. Stand about a feet to two feet distance away from the wall. Place your hands on the wall a little above waist height, but below shoulder level. Gradually lean forward, as you bend your elbows and your body tilts. Make sure your heels are touching the floor and you will feel a stretch on the gluteal and calf muscles. Slowly come back to the starting position and repeat. While doing this stretch, it is important that you have a firm stand and not use socks or shoes, as they can cause the legs to slip.
Stretch #2
The next stretch should only be done during the first trimester, as it is done lying down on the floor. The lower back and the gluteal muscles are stretched by this glute exercise. It will lengthen the lower back muscles and help in improving the posture. To do this exercise, lie on the back with legs bent at the knee and feet placed on the floor with a little more than hip width distance between the feet. Use a towel to loop around the ball of the right foot. Slowly bring the knee closer to the chest using the towel, but ensure that the foot is flexed. Hold for a couple of counts and release.
Stretch #3
This is one of the glute and calf stretches for pregnant women. Sit on an exercise mat on the floor with legs extended out straight in front of you. Place your hands behind you, use them as support to lean on. Bend the right leg and place the foot on the floor. Now slowly lift the left leg and place the ankle of the left foot on the right knee. Stay in this position for a couple of counts before you release and repeat the same on the other leg.
Stretch #4
This stretch works not only the back, but also the hamstring muscles. It helps in shifting weight and pressure off the pelvis and in turn of the spine. Sit down such that your weight is equally distributed on all our fours. Curl the toes under and push your hips towards the ceiling to form an inverted V with your body. Gradually push your heels towards the floor and continue to look back. Hold the position for a couple of seconds and then come into a table top position before you come out of it.
These were some of the glute stretches a woman can practice during pregnancy. It is advisable that to consult an obstetrician and gynecologist before practicing these stretches. Also, these stretches should be practiced under medical supervision only.
