Provided there is no contraindication, the practice of moderate exercise during pregnancy is beneficial to the health of the mother and the fetus. However, sometimes we forget certain postural exercises that can help us feel better. Today we are going to recommend some head movement exercises during pregnancy.
These are simple exercises that will help relax tensions, acting on the neck and cervical muscles. Remember that the limit of each exercise is the appearance of pain or discomfort and that each exercise should be performed slowly and smoothly, without forcing.
The initial position to perform these lateralization, rotation, flexion and head extension exercises It can be sitting or standing, provided we are relaxed and choosing the most comfortable option, which may depend on the time of pregnancy in which we are.
Head lateralization exercises
In initial position, standing or sitting, facing forward, we start inspiring. While we gently expel the air, we tip the right side of the head towards the right man, gently. We breathe in and return to the initial position slowly expelling the air.
Then we repeat the exercise to the left side. The complete movement can be repeated five times (five inclinations to each side, alternating).
Head rotation
In initial position, standing or sitting, facing forward, we start inspiring. While we gently expel the air, we turn our head to the right side, without tilting it, holding the position for a few seconds. We inspire again and return to the starting position by expelling the air.
We repeat the exercise to the left side. The entire exercise can be repeated five times (five rotations to each side, alternating right-left).
Flexion and extension of the head
In the initial position, standing or sitting, facing forward, we start inspiring while lowering our shoulders. We expel the air while bringing the chin to the chest. Breathe several times, expelling the air slowly. We breathe in and exhale while returning to the starting position, slowly raising our shoulders.
During exhalation we slowly raise our head to return to the initial position. We can perform the entire exercise five times.
We recommend a soft music that relaxes you to practice these exercises, which will be combined with others dedicated to other parts of the body, and about which we will soon return.
We hope these head exercises during pregnancy help you feel better, more relaxed and with elasticity in the neck muscles, which sometimes seize due to tensions and static postural habits of our day to day.
