Kneeling Stretches
Some kneeling positions enable you to build up strength and stamina (to help you
carry your baby without getting tired), and kneeling stretches can prevent and ease low back pain. At the same time, kneeling exercises focus upon the birthing muscles, especially important if this is your first baby, as these muscles will not have been used before. Getting used to a kneeling position for your stretches is an important pan of preparing for labour, since many women prefer this position in childbirth.
Cat pose
The Cat Pose is traditionally used to loosen all the joints before going into classical yogic seated poses. A simpler version, called the "kitten roll" here, is included as a warm.up. Avoid sagging at the waist by holding your middle spine firmly in line, like a tabletop, as you move through the rolls.
* Kneel on your yoga mat with knees about hip.width apart, so that there is plenty of room for your baby. Place cushions under your knees, if you like. Sit back on your heels and, without lifting your buttocks, stretch your arms out in front, about shoulder.width apart. Crawl forward with your fingers while anchoring your buttocks on to your heels. Feel the stretch through your spine and breathe slowly into this stretch to loosen any tension in your back, hips or shoulders.
* For the "kitten roll", sit back on your heels before breathing in to bring your weight forward on to your elbows. Lift your shoulders as you breathe out to arch your spine and tuck your coccyx under before roiling back on to your heels. Repeat the roll several times, and as you do so, focus your attention on feeling the stretch at the back of your waist.
* For the "cat roll", bring your weight forward on to spread palms as you breathe in, so that your shoulders are directly above your wrists, your arms are straight but not locked at the elbow and your back is flat like a table top. This is the classic cat pose. Breathe out to arch and stretch your spine before sitting back on your heels,again, trying not to move your hands. Breathe in to repeat the rolling movement.
Hip and knee circles
These circles are practised while in the Cat Pose, They loosen tightness in the hip joints, can relieve cramps in the groin and increase the circulation of blood around the abdomen and pelvis.
* Place yourself in the Cat Pose, with your weight evenly distributed and your back and head held firmly in line. Raise your right knee from the floor, keeping it bent at a right angle, and move it around in small circles parallel to the floor so that you are rotating the hip joint. After circling clockwise and anti-clockwise, repeat this sequence of movements on the left side.
Shoulder and elbow circles
These circles are great for relieving tension in the neck and shoulders, stretching the pectoral muscles and opening the chest for deeper breathing. Both Hip and Knee Circles and this exercise provide the same benefits as swimming movements.
* Place yourself in the cat pose and then sit back on your heels. Keeping your weight evenly balanced, and your spine and head firmly in line, stretch your right arm out in front of you.
* Bend your right elbow and bring your arm up and back in a circle, turning your head and opening the right side of your chest and your right shoulder. Lift the elbow as high as you can before stretching the arm to the front again. Repeat on the left.
Tiger stretch and relax
This is one of the best ways to relieve lower backache and sciatica. This can sometimes become a problem as your pregnancy advances and the weight of your baby presses on the sciatic nerve as it emerges from the lower spine and carries on down your leg. You will need to balance firmly on strong wrists and hands as you raise your leg parallel to the floor.
* Place yourself in the Cat Pose with spine stretched and firm, especially at the waist. Slowly raise your right leg behind you until it is parallel to the floor, neither higher nor lower. Stretch right through your leg and into your toes, and kick away any tension or pressure.
* Let your leg sink limply to the floor and relax it completely. Maintain your balance and the strength in your spine, but drop your right hip. Shake your leg loosely from hip to toes to release cramps or pressure on the sciatic nerve. Then read just your position and do the same movements with the left leg.
Manual back stretch
As your baby grows it becomes ever more important to relax frequently and to ease away tiredness and tension. A partner or friend can work wonders, simply by gently helping your spine to stretch as you lie comfortably draped over a beanbag or pillows, either on your bed or on the floor. Your helper does not need to be an expert, just intuitive and happy to be guided by you to discover the position where you can relax and breathe most deeply.
* Your helper needs to be in a firm, comfortable position, where they do not strain their own back. He or she extends their hands so their fingers trace light pressure either side of your spine as you breathe out. They release pressure on each in breath. Your partner should avoid direct pressure on the spine and check what feels best for you. The aim is to reduce compression and create space and comfort through a gradual deepening of the breath.
by: Peter Gitundu
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