First up: Cat and Cow stretch
Make sure your knees are directly under your hips and wrists under shoulders.
Exhale as you drop your hips and chin, lifting up through your mid back (cat stretch) and inhale as you lift your head and hips, allowing your mid back to drop through (cow).
Next: Spinal Balance
Still kneeling, wrists and knees in line with shoulders and knees (respectively), shift your hips to create a flat back (no arch, no curl). Make sure to keep your belly button pulled into your spine as you go through the following motions.
Start by lifting one arm at a time, hold and balance.
You can also do one leg at a time (make sure both hips stay facing the ground - no need to lift the foot any higher than hip height).
When you are ready to add the two together, lift opposite arm, opposite leg. Try to minimize the arch through the lower back, keeping your body as straight as possible. Variation: Fire Hydrant
For lack of a better name, in this pose you'll be on all fours, lifting one leg out to the side. Continue to keep the stomach pulled in, no arch in the lower back, focus on balance and toning the outer thigh. You can continue lifting up and down, or hold at the top and pulse.
Ball roll:
Move your hips around in a circle, try going fast, slow, small circles, large circles, switch directions, etc.
Only if your balance and coordination allow, sit up tall, engage the belly, and slowly lift one foot. Switch feet. Overtime, try and lift a little higher or hold a little longer.
Sit on the ball and roll out until your upper back and shoulders are resting on the ball. Place your hands on your hips and lower your hips toward the ground.
Finally, a few variations on the crunch. While you probably don't want to lay on your back for extended periods of time during your pregnancy, you can continue to crunch on the stability ball!
Stability ball crunch
Start sitting on the ball, and roll down slightly until the ball is supporting your lower back. Make sure to keep your ankles in line under your knees. Lift with the abs, up and down. If you feel too much strain, walk your feet out a little more so that the ball rolls a little higher into your mid-back.
No comments:
Post a Comment