As we spoke about last week there are a variety of mobility exercises that can help to increase your range of motion throughout pregnancy and allow for adequate strengthening of the impacted muscles and joints. Last week we looked at some upper body exercises which can view here. This week we are going to consider some lower body mobility exercises that can help improve mobility throughout pregnancy.
Hip Flexor Stretch
Begin in a lunge position with the front knee bent and the back knee on the floor. Emphasize and focus on tucking the butt under and keeping your knee straight ahead before leaning forward into the lunge.
Hamstring Stretch
Grab a band or a towel to get started (you will use this for this exercise as well as the next two as well). Lie down on your back and wrap the band/towel around your foot. Foot on the floor can be straight out or bent, chose what’s comfortable for you. Lift one leg straight in the air (straight or slightly bent) and use the band to stretch through the hamstring by pushing through the heel
Inner Thigh Stretch
With that leg still extended in the air drop the leg outwards to the side. The opposite leg can stay on the floor or lift off and can be extended straight out or bent. This can also be done so the resting leg is up the wall if you would like as well.
Outer Thigh Stretch
Keeping your hips on the ground now bring the leg across the body to the opposite site with the band still around your foot. You will feel this in your glute and outer thigh. You don’t need to go very far with this, ensure that you are keeping both hips flat on the ground when you do this one
Half Happy Baby Pose
Lying flat on your back lift one leg up while keeping the other one straight out (or slightly bent if that is more comfortable). With knee bent ensure that your ankle is stacked on top of your knee. Place hand on bottom of foot to help drive your knee down toward the floor
Mobility is a key component of a healthy and effective strength training program. Ensuring that you include mobility into your routine can maximize the effects of your strength training program which can help to improve stability in your joints overall. Remember that as pregnancy progresses your body will release relaxin and will increase stability in your joints. Strengthening them will help to reduce pain and discomfort. If you are looking for upper body mobility exercises you can check out last week’s post here to include a combination of upper and lower body exercises into your fitness routine.
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