VIDEO 4. Stretching Exercises

Stretching exercises aim to increase normal joint movement by lengthening shortened soft tissues with therapeutic maneuvers. Applying stretching to muscles that shorten due to anatomical changes that occur during pregnancy is effective in reducing low back pain.

Hip Flexor Stretching Exercise:

This exercise is used to stretch the iliopsoas and rectus femoris muscles responsible for the flexion of the hip joint. The movement is started in a half-crawling position. The patient’s right leg is extended forward at a 90-degree angle at the hip and knee joint; the patient tilts the pelvis forward and feels the tension in the front of the hip and leg. After 30 seconds in this position, the patient repeats the exercise on the other side.

Lower back stretching exercise: (will be given in e manual)

The child’s pose, a yoga position, especially stretches the lower back muscles. This exercise begins in a quadripedal position, with the hips brought back and the patient sitting on the heels. The patient extends the hands as far forward as possible without causing discomfort. She places her forehead on the mat and keeps her chin down. In this position, the patient breathes deeply and contracts the abdominal muscles during exhalation.  When she feels relaxed, he rises forward with her hands.

Piriformis stretching exercise:

The piriformis muscle is one of the deep buttock muscles and can go into spasm during pregnancy, causing lower back pain. During the exercise, the patient sits on a chair and places one foot on the other knee in the shape of the number “4”. As the patient exhales, she slowly leans forward, keeping her back straight until she feels tension in her lower back and hips. After 30 seconds in this position, the patient returns to the starting position and repeats the movement on the other side.