Third Trimester Pregnancy Stretch Routine

Great stretches to relieve backaches, leg pain and sciatica in the final weeks of pregnancy.

In this video, Physiotherapist Alina Kennedy goes through some of her favourite pregnancy-safe stretches for the 3rd trimester.

Follow along at home. You won’t need any equipment!

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Pregnancy Back Pain Relief: The Best Exercises and Stretches to Relieve Backache During Pregnancy. This 15-min routine will fix and relieve back pain in pregnancy. It’s a great daily routine not only to stop but prevent back pain in pregnancy as it includes stretches and back strengthening exercises.

Daily Pregnancy Pelvic Floor Exercises Printable and Guide: https://landing.mailerlite.com/webforms/landing/n1q6t1

*Check with your doctor before starting this or any exercise routine. Don’t do anything that feels unsafe. You are responsible for your own safety. Full disclaimer at the bottom.

Freebies:
—- “THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR”
https://www.pregnancyandchildhoodnutrition.com/labor-e-book

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—-Pregnancy Meal Plan
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FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR: http://bit.ly/2mjlsF5

—- “THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP”
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Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.

Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.

If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy!

Copyright Jessica Pumple 2020. All rights reserved.

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Back stretches with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. Your questions are most welcome – show more for tips & guidelines for these back stretches.

Are you suffering from back stiffness or seeking to avoid lower back injury?

Back stretches routine shows you how to ease back stiffness and increase lower back flexibility. Six gentle and effective back stretches are demonstrated on the mat. These back stretches can readily be performed at home or in the gym.

The back stretches in this video are designed as general information for healthy adults and not specific treatment for lower back conditions. Speak with your health practitioner before commencing new back stretches. Cease any back exercise that causes you any physical discomfort.

Back Stretches Contents

Read on now for guidelines, tips and techniques for each of the 6 back stretches demonstrated in this video. Regular back stretches can help to reduce the risk of lower back injury with general activity or exercise.

1. Knee to Chest Stretch

Knee to chest exercise is directed at increasing flexibility in the lower back and the hips.
• Commence lying flat on a mat or a firm mattress and use a neck support if required.
• Raise your left thigh towards your chest and hold around the front of your left shin.
• Keep your right leg flat on the mat or positioned with your foot flat and your knee slightly bent.
• Repeat this back stretch on your right leg by raising your right knee towards your chest.
• Aim to maintain this stretch for up to 20-30 seconds at a time and repeat 2-3 times each leg.

2. Lumbar Rotations

Lumbar rotations promote movement and relieve stiffness in the lower back.
• Commence lying on your back with your knees bent and feet flat.
• Position your arms and shoulders to rest comfortably on the supporting surface just out to the sides of your body.
• Exhale as you roll both knees towards the supporting surface on one side of your body.
• Repeat this action to the other side of your body.
• Keep both of your shoulders flat on the supporting surface throughout this exercise.
• Maintain relaxed breathing throughout lumbar rotation back stretches.
• Repeat up to 10 lumbar rotations in a row.

3. Pelvic Tilts

Pelvic tilts are gentle movements of the pelvis and lower back. Pelvic tilts can provide relief from lower back and pelvic stiffness.
• Start lying flat on your back with your knees bent and your feet flat on the ground.
• Gently tilt and your pelvis backwards as you flatten out the curve in your lower back.
• Tilt your pelvis forwards to return to your starting position.
• Avoid excessive arching of the lower back
• Repeat up to 10 pelvic tilts in a row.

4. Kneeling Back Stretch

Kneeling back stretch can increase the flexibility of the lower back, buttocks and hips. When extending the arms in front of the body during this stretch, the middle back muscles are stretched too. Kneeling back stretch is readily modified for sore shoulders by keeping the arms by the sides.
• Position your knees under your hips and your hands under your shoulders.
• Reach your arms out along the supporting surface in front of your body.
• Move your buttocks backwards to your heels.
• Keep your chin tucked throughout the stretch.
• Maintained this stretch for up to 20-30 seconds as comfortable.

5. Back Extension Stretch

Back extensions can help to maintain flexibility on the lower back
• Start lying face down on the supporting surface. Position your hands or forearms flat beneath your shoulders.
• Raise your upper body slightly by pushing through your hands or forearms.
• Lower your upper body back down to your supporting surface.
• Keep your chin tucked though out this exercise to avoid neck strain.
• Repeat up to 10 back extensions in a row.

6. Cat Curl Stretch

Cat curl stretch promotes the flexibility of the middle and lower back.
• Start kneeling by positioning your knees under your hips and your hands directly below your shoulders. Kneel on a pillow or cushion if you are prone to knee pain.
• Arch your middle back upwards towards ceiling as if being drawn up by a string.
• Return your body back to starting position.
• Avoid arching your back too far downward to protect your lower back.
• Repeat up to 4-5 cat curl stretches in a row.

Summary

These 6 back stretches can be performed on a daily basis to help maintain the flexibility of the lower and middle back. You may choose to perform back stretches when you first wake up if you are prone to morning back stiffness. Always listen to your body and perform those exercises that feel comfortable and pain free during and after exercise. Cease any back stretches that may cause any physical discomfort.
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Learn how to stop pain with simple yoga stretches you can do at home or on the go.
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5 Easy Yoga Poses for Fast Low Back Pain Relief, Best At Home Stretches with Lindsey

Learn 5 of the best low back pain stretches you can do at home for quick relief! Lindsey Lashley Samper teaches you how to do each pose and offers modifications to help you feel the most pain relief.

Lindsey Samper teaches Yoga classes and does personal training in Austin, Texas.

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Back Pain Relief Exercises & Stretches – How To Relieve Back Pain At Home

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Glue Massage Techniques for Lower Back Pain – Learn How To Give Massage

Robert Gardner teaches you how to do massage therapy to relieve lower back pain.

Robert Gardner is a licensed massage therapist practicing in Austin Texas. He teaches Thai Massage and is available for massage therapy sessions.

Download Robert’s FREE Thai Massage Workoutbook:

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