Tag: Pregnancy

Exercise Classification: Beginner

Equipment: Towel or longer towel/sheet (in third trimester)

• Description: 
• Sit on the floor in an inverted hurdler’s position.
• Place a towel around the foot of the extended (straight) leg with hands on each end of the towel and pull the toes toward the shin. Keep your knee straight as you do this.
• Repeat on opposite leg.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: chair, Theraband

Description: 

• Sit in a chair with back straight. 
• Extend on leg out straight and keep opposite leg with knee bent and foot on floor.
• Place band around the bottom of the foot of the extended leg. 
• Pull the toes toward the shin while keeping the knee straight. 
• Repeat on opposite leg.

MODIFICATION:

This can also be down with a long towel, belt, or sheet if you do not have a band.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

Description: 

• Sit on floor in an inverted hurdler’s position with hands on floor.
• Pull the toes of the extended (straight) leg toward the shin until a stretch in the calf muscle is felt.
• Repeat on opposite leg.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

First trimester or postpartum only.

Equipment: Foam roller or rolled towel

Description: 

• Place foam roller or rolled towel under back from shoulders to below hips. 
• Extend arms straight out from shoulders. 
• Drop your head back and slowly roll side-to-side, relaxing arms and neck as you roll.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Foam roller or rolled towel

Description: 

• In a side lying position, place a foam roller or rolled towel under your hip and bring upper leg in front of body for balance. 
• Support your body on your lower arm with the elbow bent. 
• Place upper arm hand on hip and roll over the roller or towel, moving up and down along hip and upper thigh.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Pillow

Description:

• Lie on one side with the knees bent with a pillow placed between legs, and the bottom arm under the head. 
• Slowly raise the top arm above the body and allow it to drop down behind you until you feel a pull in your chest.
• Follow your hand with your eyes as you stretch back (NOT SHOWN IN VIDEO).
• Hold the stretch for five seconds.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Towel

Description: 

• Sit on floor with legs in tailor position.

• Grasp the ends of a towel in each hand bring the towel behind your head.

• Squeeze the shoulder blades together by pulling the towel as you expand your chest.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

• Description: 
• Stand with the feet shoulder-width apart and knees soft. 
• Clasp the hands behind the back and pull up and back with the hands. 

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: chair

Description: 

• Sit in a chair with feet flat on the floor. 
• Slowly twist the body to one side, reaching for the back of the chair and hold for five seconds.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Pillows or wedge

Description: 

• Lay flat on your back if in your first trimester,or use pillows or a wedge to raise your upper body if in later trimesters.
• Place the right hand behind the head and extend the left arm out to the side in line with shoulder
• Bring your knees to bent knee position and then slowly lower both legs to one side.
• Repeat on opposite side.

© WKU {2022} All rights reserved.