5 Stretching Exercises For Hip Pain During Pregnancy

5 Stretching Exercises For Hip Pain During Pregnancy

Hip pain is quite common during pregnancy which happens due to round ligament stretching, mainly to accommodate the slowly growing uterus. This round ligament basically supports the uterus and also connects the groin. Pregnant women can do a few exercises, basically in form of gentle stretches which helps in getting relief from pain, keeps the body flexible and helps her feel better. However, it should be done only after consultation with the Doctor. If after doing any one of the stretches, there is slight discomfort, the exercises should be discontinued immediately. Never, exert too much which can harm the baby. Exercises To Reduce Hip Pain When Pregnant.

Here Are Some Stretching Exercises To Get Rid Of Hip Pain During Pregnancy:

Sitting Stretch

This is a simple exercise which helps to get relief from all hip discomfort during pregnancy. Start by sitting comfortably on the floor. Knees should be apart and feet should be together which is very much like a butterfly position. Now, gently start to pull your feet towards the body. Pull as much as you can but without any discomfort. Now, lean a bit forward till you can feel a mild stretching feeling in the groin or hip area. Try to stay in this position for at least 5 seconds. Sit straight. You can do this stretch 15 times or as much as you can comfortably tolerate.

Sitting Stretch

Chest Stretch

Start the exercise by standing between two walls or by standing in a doorway. You need to be in a lunge position. Your left foot will be in front of your right. There should be hip width distance. You need to keep your forearms and hands on walls or on either side of door, at chest height and by keeping your elbows a bit bent. You need to inhale and then slowly exhale. Contract the upper back muscles gently. You should lift your chest up and then gradually out as you bring the shoulder blades together. This is when you will feel a good stretch just across the upper and middle chest.

Chest Stretch

Kneeling Stretch

A simple knee stretch offers a lot of relief to pregnant women, if it is done in the right way and regularly. You need to position yourself with your knees and hands on the ground. As you keep your backside in air, you can slowly lower your head gently towards the floor. You have to be very careful as you lower your head and should never be too quick. This might increase the ligament pain if done wrongly or can also pull a muscle. Do it slowly and in total control of your body so that you do not hurt yourself. You can repeat this stretch for better results.

Kneeling Stretch

Hamstring Stretch

This is done in the seated position. Sit straight on floor. Your right leg will be completely straight and should be in front of you. Your left leg should be bent. You need to slowly bring the sole of your foot towards the groin. This will keep you comfortable and you can sit on both hips. Now, keep a towel just around the right heel. You can hold one end of the towel in each hand. Keep your arms extended towards the foot as you keep your elbows relaxed. Tension should be on towel, as you gently lean forward from the hips. You get the feeling of stretch on the inner part of right thigh. You can press gently through the right heel. This means you desire to strengthen the spine. You can hold for sometime and then slowly release. The entire process can be repeated with your other leg. This exercise helps in reducing lower back pain and hip pain.

Hamstring Stretch

Calf Stretch – Standing

Stand as you face the wall as your toes are pointed forward. Place your right foot, at least two feet away from the wall. Your left foot should be close enough to the wall. Your hips and shoulders should be in a square formation. You need to place your forearms and hands on wall. Your elbows should be about shoulder height and they need to be at least shoulder width apart. As you are in this position, you need to bend your left knee. Move it a bit forward till this is over the left ankle. You can now press your hips forward. You will feel a good stretch in the right calf. Your right heel will be on the floor. You need to hold on to this position and then gently release. You should now switch your legs and repeat with other leg.

Calf Stretch - Standing

However, women should be careful and understand her body well as she exercises. If there is discomfort, she should stop immediately.