Flexible pregnant woman. Soothing exercises for pregnant women may sound like a strange concept. After all, exercise is supposed to get the heart pumping and the blood flowing, right? Fortunately, not all exercises require you to move at a marathon pace. The soothing exercises listed below are designed to ease tension and get your mind and body a bit more healthy — a perfect formula for pregnant women looking to de-stress after a day spent preparing the nursery, staring at food labels to check for the most baby-friendly ingredients, or just aching for a little relief from daily aches and pains.

A soothing exercise for the muscles: Stretching. Gentle stretches can help relieve back pain, alleviate muscle stiffness and improve range of motion (which helps ready your body for your child’s birth) — making them a simple, effective and incredibly soothing exercise for expecting moms. Just remember to stretch slowly, breath deeply and never overextend yourself. You’ll not only experience greater flexibility and less muscle stiffness, but you’ll feel soothed, calmer and better able to tackle any new surprises that come in that particular trimester! 

A soothing exercise that can be done anywhere: Controlled Breathing. Studies have shown that controlled breathing can result in a calm, meditative state and help you cope with everything from pain to fear. Controlled or patterned breathing requires slow inhaling and exhaling that follow the same rate and depth. Find a quiet spot, clear your mind, and practice this soothing exercise until you find a breathing rate that’s right for you. It’s a great exercise for pregnant women in need of some simple, soothing relaxation.

A low-impact exercises that soothes and provides excellent cardiovascular benefit: Swimming. This safe, low-impact exercise supports joints, strengthens back muscles, and improves heart health. The feeling of being suspended in water can also provide tension relief and an all-over soothing sensation. Consult with your obstetrician for proper swimming guidelines to ensure the optimum safety for you and your baby.

Burn calories while relaxing by taking a walk. Walking is more than just a way to get from point A to point B. Studies show that walking for 30 minutes a day can improve your mood, help you feel better, promote longevity, tone your major muscle groups, and combat stress — all key to a happier, healthier you during pregnancy. When beginning any new exercise regimen, it’s important to start slow. Walk at a pace that feels right for you, and then gradually increase your walking time without exceeding your comfort level. 

A soothing exercise for pregnant women that does it all: Yoga. The movements involved in yoga combine patterned breathing, stretching and slow body movements for an all-over workout that keeps you strong and limber. Yoga also alleviates stress, soothing your mind and body. Consider taking a prenatal yoga class, specifically geared to meet the needs of pregnant women.

Exercises for pregnant women need not spell discomfort or exhaustion. Use the above soothing exercises to promote good health and better overall well-being.

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Originally posted 2013-11-27 13:01:14.


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