Mobility Work in Pregnancy and the Postpartum

Posted byashleepedlowPosted inUncategorized

Mobility work and some stretching can be beneficial during pregnancy and in the postpartum period depending on how you are feeling in different areas of your body. Because relaxin increases joint laxity throughout pregnancy and the effects linger into the postpartum it’s important that if you are stretching to be aware of your body. It can be easy to overstretch. This is why mobility is often promoted more heavily in pregnancy and postpartum.

Mobility exercises move you through a full range of motion and can help loosen up tight muscles or prep the body for workouts (whether that is structured exercise or other physical activities).

Below you will find some mobility exercises and some stretches. Take what you feel you need and leave what you feel you don’t. When it comes to mobility and stretching everyone will need something a little different. Hold stretches for 30 seconds or move through mobility exercises for about 30 seconds.

Open Book: This is a create thoracic spine mobility exercise. Laying on your side stretch your top arm out in front of you and then move slowly thought the entire range of motion shown above. Then return to the start position. When you move your arm backwards thing about rotating from your upper and mid back while trying to keep your shoulders stacked on top of each other. Everyone’s range of motion for this exercise will vary.
Cat Cow: One of the more well known mobility exercises which is also used often in Yoga is the Cat Cow. This exercise can be used again for spinal mobility specifically in the thoracic area, but you can target the low bad as well if you are focusing on that. This is one of the most beneficial mobility exercises for me personally. I use this exercise before every single lift session no matter what I’m training. As someone who has struggles with low back pain over the years it certainly makes a difference for me.
Hip Flexor Stretch: If you spend a lot of time sitting you probably have experienced hip flexor tightness at one time or another. This stretch can be beneficial to help give those hip flexors a stretch when it is done properly. Beginning in a lunge position make sure that you tuck your tailbone under before you lean into the lunge. This puts you in the most optimal position for stretching the hip flexor and is often missed by many people. So think tuck your butt under then move.
Hip Flexor with Lat Stretch: This stretch can add a combo movement or allows you to add a bit of mobility as well. Taking your hip flexor stretch position as described above reach over your head to also stretch through the lats and the side of the body. You can hold this stretch for 30 seconds or you can move in and out of the reach if you prefer to keep more mobility in the exercise.
Glute Stretch: This stretch you will sometimes also called the Figure 4 stretch (because your legs end up looking like a 4) but no matter what it’s call it is a beneficial glute stretch. Laying on your back cross one ankle above the opposite knee and then reaching through your legs put in towards your body. If you struggle to be on your back you can also perform this stretch from a seated position by crossing the ankle above the knee and pressing down slightly on the knee of the crossed leg.
Half Happy Baby: This is a great mobility exercise to help loosen up through the hips and lower body. Keeping your ankle directly over your knee pull your foot down slightly. Hold this one for about 5 seconds and then switch sides repeating the same thing on the other side. You can do both legs at the same time although this tends to be less comfortable during pregnancy.

So if you find yourself feelings the need to incorporate mobility during pregnancy and the postpartum this is a great selection of some areas that might become tight or restricted. Remember that when stretching during pregnancy and in the early postpartum your ligaments are more relaxed than normal so focus on avoiding over-stretching. If you are looking for more guidance with regards to mobility and stretching during pregnancy and the postpartum period you can contact me directly. Have a wonderful week!

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