It is extremely common for expecting mothers to experience hip, back and neck pain, particularly in their 3rd trimester. Many of my pregnant clients find these stretches help ease some of their discomfort, often allowing them to continue training. However, in the final months of gestation, be kind to yourself! Accept that you have to slow down and take special care of your constantly adapting body. If you find that workouts are not possible, don’t fret! You will have plenty of time to get back to your usual routine once your newborn adjusts to the world.
These pregnancy-safe stretches are all done from a standing position! I do have more suggestions if you have specific questions, please reach out firstname.lastname@example.org
Cold muscles are not good to stretch! Be sure to do a light warm up of high knee marches, a short walk or even have a hot shower or bath to loosen your body up before attempting these movements.
Don’t bounce! Hold each stretch for 20-60 seconds, easing yourself deeper into the movement for a comfortable ‘pull’ in the muscle.
If you feel pain, you’re stretching too far.
Don’t overdue it! Your body is excreting relaxin, and this hormone may increase overall flexibility. This could put you at risk to over-stretch and pull a muscle. Not good! Be cautious and stretch safely.
Upright Pregnancy Stretches:
Back/Posterior Delt Stretch
Rotator Cuff Stretches
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Over a decade in the fitness industry has provided Coach Julie Germaine with valuable experience. This fitness cover model has been featured in hundreds of magazines and worked with many multinational corporate sponsors. Julie has successfully helped thousands of clients lose weight and keep it off using her methods. Since 2005, she has been devoted to changing lives through incredible weightloss transformations. A crowned 2x International Pro Champion herself, Julie once specialized in physique consulting for bikini & fitness models, providing contest prep internationally to hundreds of winning amateur & pro athletes. Recently, Julie has begun her own family and became pre & postnatal certified to help women enjoy healthy, active pregnancies. Learn more about Julie's online training programs and subscribe to her emails for fitness tips that are suited to your unique goals.