Hip Release - We love this one for helping to keep the pelvis well aligned and reduce lower back pain. Try this with a cushion under the back knee. Simply drop the tailbone a little first and transfer the weight towards the front leg (no further than the foot). Add the arm lift for added benefit and reclaim some rib space!
Child's Pose - This is a lovely release not only for the back and posterior pelvis but also for the pelvic floor muscles. You need to adjust your position as your pregnancy progresses for comfort e.g. this can be done on the elbows and with the tail bone higher and further from the heels. You will also need to take the knees further apart as your bump grows.
Chest Opener - Simply love this one for releasing the muscles of the chest, front of shoulders and the spine. Begin lying on the side, head on a cushion with one hand stretched out on top of the other. Sweep the top arm towards the ceiling and behind the body towards the floor, keeping it straight. Stop when you feel the stretch and return, repeat for however long it feels good. Repeat on the opposite side.
Give these releases a try several times per week and feel the benefits that regular stretching of your muscles can bring to your ever changing body during pregnancy.
Enjoy,
Debbie x
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