Three simple routines to help you get going in the morning, stay stress-free during the day and relax at night in every trimester
Do these two exercises right after you roll out of bed.
1. Spine Aligner
Stand tall with your back against a wall. Touch the wall with your heels, hips, shoulders and head, then pull your belly in and up while taking 3 slow breaths (1 exhale and inhale equals 1 breath). Release, taking 2 breaths. Repeat 3 times.
Place your hands on a wall, feet hip-width apart. Take a few steps back and lean forward from your hips, keeping your chest lifted and your knees slightly bent. Inhale, then exhale, rounding your back like a cat. Hold for a few seconds, then reverse the motion by inhaling and drawing your chest forward and your shoulder blades back. Repeat 3 times.
These two exercises help relieve muscle tension.
3. Runner's Stretch
Stand behind a chair with your fingertips resting lightly on the chair back. With your feet about hip-width apart and your right foot forward, bend your right knee until it's over your right heel, and press your hips forward until you feel a stretch in your left calf. Try to keep your left heel on the floor. Increase the stretch by gently pressing your hips toward the chair. Hold for 3 to 5 breaths; then switch legs.
4. Chest Opener
Sit on a chair with your feet flat on the floor. Place your hands lightly on your belly and lengthen your neck. Roll your shoulders backward in a circular motion 5 times, then squeeze your shoulder blades together as you place your arms behind the chair, elbows pointing backward. Hold for 3 deep breaths, allowing your chest to expand.
Finish your day with these two relaxing yoga moves.
5. Side Stretch
Kneel on your left knee with your right leg stretched out to the side and the arch of your right foot aligned with your left knee. With your right hand palm up on your right thigh, raise your left arm until your elbow is close to your left ear. Inhale and slide your right hand down your thigh as you stretch, then exhale and lean gently to your right. Hold for 2 to 3 breaths, then inhale and return to the starting position. Switch legs and repeat on the other side.
6. Child's Pose
Get down on all fours, either on a mat on the floor or on your bed. If necessary, put a pillow or rolled towel behind your knees. Lean forward, extend your arms in front of you and rest your forehead on the floor or a pillow. Keep your spine long and your neck relaxed. Hold for as long as you like.
Find out more about this workout and benefits, click here.