MOMMY MONDAY: Warm-up, Cooldown and Stretching Tips & Reminders

For some women, unfortunately, exercising is NOT an option. Fortunately, ALL women can do non-abrasive stretches as well as dynamic soft movements to keep the body engaged.

Here are a few key things to keep in min:

1.Dynamic stretches move the joints through range of motion as part of a specific warm-up.

2.Allowing a minimum of 10 to 15 minutes for stretching; a comprehensive training session may require 30 to 40 minutes.

3.Do 1 or 2 sets of 5 to 10 repetitions (for each stretch exercise you perform)

4.If a particular stretch causes discomfort, try an alternative. Stretching show NEVER be painful. (I always say on a scale of 1-10, it should be at a 2 or a 3)



5.Include one stretch for each major muscle group.

6.If a particular muscle group is stiff, stretch it first and last.

7.If the muscle is contracting to support your weight it cannot lengthen; therefore all exercises that are designed to lengthen muscles should be done passively to a relaxed manner.

8.Stay within your normal range of motion when doing dynamic warm-up. Don’t over-stretch.

9.When doing stretches, do not use any resistance.

10.Ankles, legs and hands often swell during pregnancy. Try elevating feet and pumpkin ankles to reduce the swelling.



11.Watch yourself in a mirror to ensure proper form and alignment.

Until next time Mama’s, it is always better to do many short stretches throughout the day than to do none at all!

Health respect & happiness,
Beki