Os exercícios de alongamento são muito benéficos na gravidez, já que ajudam a aliviar a dor nas costas, aumentam a circulação sanguínea, diminuindo o inchaço das pernas, e também são úteis para levar mais oxigênio para o bebê, ajudando-o a crescer mais saudável.
In addition, a stretching course also helps combat constipation and relieve gases, which are very common during pregnancy. Stretching also prevents muscle injury and pain and helps women prepare for work.
Here are 3 stretching exercises, which can be done at home, to relieve back pain during pregnancy:
Sitting with your legs apart, bend one leg by placing your foot in contact with the other thigh and tilt your body to one side, as shown in the image, feeling stretched everywhere for 30 seconds. Then change your leg and do the exercise on the other side.
Stay in the position shown in Figure 2 for 30 seconds to feel your back stretched.
With your knees resting on the ground, lean on a Pilates ball as you try to keep your back straight. You can stretch your arms over the ball and try to rest your chin on your chest at the same time. Stay in this position for 30 seconds.
When performing stretching exercises, the pregnant woman should breathe slowly and deeply, inhaling through her nose and exhaling through her mouth, slowly. Stretching exercises during pregnancy can be performed daily and repeated 2 to 3 times, with intervals of 30 seconds between each.
In addition to exercises that can be performed at home, the pregnant woman can also stretch in aquagym classes, which also help reduce joint stress and muscle discomfort. Aquagym is recommended two to three times a week, lasting between 40 minutes and one hour, with a mild to moderate intensity.
Pilates is also a good choice, as it helps to stretch and relax muscles, prepare perineum muscles for childbirth and postpartum, stimulate circulation, develop breathing techniques and correct posture.
Also know what exercises you shouldn’t do during pregnancy.