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Pregnancy Stretches For a Plane Ride

Feeling like you need to leave the city and go someplace exotic with your partner before your little bundle of love arrives? Well before you do book your baby moon here are some things to consider to ensure a more enjoyable flight.

  1. Wear loose, comfortable clothing and shoes. If you are already prone to swelling of your feet, ankles and calves consider wearing compression socks to help with your circulation.
  2. Ask to be upgraded to first or business class so that you have ample room to stretch, but if that is not an option, don't fret! Communicate with the flight staff and tell them you are pregnant (if you are not yet showing or even if you are, people do not like to assume these days) and would like to be seated in an aisle seat.
  3. DRINK plenty of water during your flight. Flying causes dehydration so make sure you drink up!
  4. Walk around for about two to four minutes every hour to keep your blood circulating.

Once you've completed your strut up and down the aisle hold on to head of your seat and stretch out your calves, quads and shoulders. Here's how: Calf stretch: While holding on to the head of your seat, place your feet in a staggered stance, one foot in front of the other, hip or shoulder width apart. Lift your toes of your forward leg off the ground and lean forward. Your front leg is fully extended with your toes pointed towards you. Hold this stretch for 30 seconds and breath into it. Breathing into your stretches allows for your body and muscles to relax deeper. Switch legs, and repeat two times. Quad stretch: While holding on to the head of your seat with one hand, your free hand is resting comfortably on your hip. Bend one knee and reach the heel of the bent leg towards your butt. Alternate legs. Make sure you are breathing the entire time you are doing these butt kicks, inhaling deeply and exhaling slowly watching your belly expand, and come down to its natural pregnant state.  Shoulder rolls: Standing or sitting roll your shoulders in both directions, 10 times backward and 10 times forwards. Repeat two times through.  At the end of your stretches, while seated close your eyes and breath in deeply, slowly exhale out through your nose, counting to eight. Repeat five times. You will instantly feel more relaxed. Have a safe and happy trip!

Joanna Castro

Joanna Castro, NCSF,believes that training is a fun and effective way to stay healthy. She encourages her clients at Body Space Fitness in New York City to prioritize their health and their happiness every day. Joanna, certified as a Personal Trainer through National Council on Strength and Fitness, specializes in total body integration, and holds certifications in Kettlebell Athletics (Level 1), and Pre- and Post-Natal. She is currently attending Lehmen College to obtain her B.S. in Exercise Science.

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