Running for Two: Stretching

Written by Christina // May 30, 2011 // Pregnant Running // 1 Comment // 585 views

Running For Two is a series on LV Running Scene specifically for women who are pregnant and still running. Christina is currently running through her pregnancy and encourages women to continue running during and after their pregnancy. In this series she will cover issues such as fighting nausea during the first trimester, active wear, racing while pregnant, hydration during runs, braving the cold weather, cross training and stretching.

Whether I’ve talked about it in this series of articles, or it becomes the topic of conversation, I believe in the importance of stretching. As a yoga instructor, I have the privilege of understanding the benefits AND seeing them in action. Not only is yoga wonderful on it’s own to increase flexibility, calm the mind and deepen body awareness, but it’s the perfect complement to a running program. Back in the ‘80’s a woman by the name of Beryl Bender Birch began teaching runners from the New York Runners Club, where she eventually became the wellness director. Not only was yoga a great remedy for rehabbing injuries, but it was a key to preventing injury.

Yoga can be simply defined as a more mindful approach to stretching, but regardless of your terminology, stretching in an important element that should be incorporated after all physical activities, whether pregnant or not. Tight hamstrings, sore ankles and hunched over shoulders eventually take away from good running form and could place you on the rehab list. Now, back to my beautiful pregnant ladies.

Staying active is tough when you’re belly is nearing the size of a large watermelon. Let’s face it, getting out of bed can be a challenge. While your body is making special accommodations for the little bun you may be plagued with back pain, shoulder stiffness and a nasty case of sciatic pain. Weight gain can put unwanted stress on your lower body making movement a little more difficult. It sounds tempting to take a dip in a hot tub, but that’s out of the question for now.

If you spend most of your day sitting at a desk, get up every once in a while and take a walk around the office (or walk outside during your lunch break). Getting the blood moving will warm your muscles keeping them a little more limber. After your stroll head back to your desk for these simple stretches or give them a try after your run or other cross-training activity:

Place your hands on the desk (or other surface such as a chair or kitchen table) shoulder-width apart and stand with your feet wider than shoulder-width. Press your hips back and drop your head. Your torso should be close to parallel with the floor giving you a great shoulder stretch, as well as a nice stretch in your hamstrings.
Turn to the side so your right hip is facing your desk; turn your right toes out. Extend both arms, parallel with the floor and reach the right arm out until it can be comfortably placed on the desk. Extend your left arm up to the ceiling. Repeat on the left side. This is a great stretch for your lower back as well as your inner thighs.
Sit in a chair. Place your right ankle on top of your left leg. While holding on to your right shin with both hands, slowly fold forward. Repeat on the left side. GREAT release if you’re experiencing any sciatic pain.

Don’t forget to breathe through these stretches. And ladies, remember, your body has been releasing a chemical called relaxin which is responsible for ‘relax’ing your muscles to get you ready for the labor process. Overstretching is a great possibility during this time, so please be careful.

Happy stretching!

This is going to be my last article until post-baby. My c-section date is June 2nd…I hope to crank out an article two weeks post-baby. :)

Thanks for your continued support. I absolutely love sharing my experiences and tips to the ladies of LV Running Scene.

Christina “Muffin” Roberts, wife and mother, is running through her second pregnancy. Disappointed with the lack of information on pregnancy and running available today, she wanted to write about her experiences in hopes of sharing what she’s learned and to encourage fellow pregnant runners to keep on running.
Christina blogs at http://muffinmadness35.blogspot.com/.