How To Get The Best Pregnancy Sleep With These 5 Prenatal Yoga Stretches
Struggling to get good pregnancy sleep? Between the aches and pains, growing belly, heartburn and needing to pee throughout the night, getting a good night sleep can be hard to come by
The Best Pregnancy Sleep Yoga Stretches
You’ve probably heard many people say the lack of sleep during pregnancy is preparing you to have a baby, but I say get as much good quality sleep as you can, while you can!
These are six of the BEST pregnancy stretches to help relax your body for a restful sleep.
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Many women experience pain or discomfort in the lower back and hips during pregnancy which can keep you up at night.
Releasing tension and improving the alignment of your pelvis is important. You don’t need long and it’s a wonderful way to focus on yourself for a few minutes a day.
Stretching has the added benefit of not only helping with aches and pains but it can assist with labor, delivery and postpartum recovery.
What kind of stretches are safe during pregnancy?
- Stretches performed NOT on your back during the second & third trimester
- Stretches that don’t compress your belly
- Stretches that don’t twist your abdomen
- Hips, lower back and shoulder stretches
- Kneeling, seated or side lying stretches are best
Stretching is an important part of a healthy pregnancy and can seriously improve your comfort, birth and recovery.
During pregnancy you want to focus on safe prenatal stretching exercises that releases tension in your hips, back and pelvis.
It’s important during pregnancy not to overstretch, which can happen due to an increased amount of the hormone called relaxin in the body.
Relaxin makes your muscles and ligaments soften to make room for your growing baby and therefore you might find you can stretch further than when you were not pregnant.
Stretching too deeply in pregnancy could cause instability in your pelvis which you definitely don’t want!
I don’t say this to create fear of stretching, please don’t worry about it too much. Just be mindful not to push yourself to stretch too deeply. If you feel you are pushing ans struggling in the stretch, you’ve probably gone too far.
In general, the American College of Obstetricians and Gynecologists (ACOG) says it’s safe to continue regular exercise during pregnancy.
What stretches should I avoid during pregnancy?
- Full Sit Ups and Crunches
- Bearing Down (movements or exercise that places extreme pressure on your abdominal wall and pelvic floor).
- Any Ab Exercises That Cause “Coning” or “Doming” Of the Midsection.
These movements can put a lot of outward pressure against your already stretching abdominal connective tissue.
Benefits of Stretches During Pregnancy:
- Improved Posture and Lower Back Pain Relief
- Helps With Sciatica and Pelvic Pain
- Improves Pelvic Floor Function
- Helps With A Smooth Labor & Delivery
- Can Help With Postpartum Recovery
Poor pregnancy sleep can be a result of many things. Some of the common issues, which is definitely experienced myself are restless legs, heartburn, aching hips, needing to pee and so many more!
I hope this class brings you great relief and aids in you getting some wonderful pregnancy sleep.
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