Pregnancy Swimming: How to Stretch Out After Aquanatal Exercise?


This video will show you how to stretch out after your aquanatal workout. It's really important that you don't skip this bit. Stretching out afterwards will help you disperse lactic acid to prevent muscle soreness and injury.

Legs, Back and Shoulder Stretch

With the front leg straight and the toes curled upwards, you should feel a lovely stretch at the back of that leg. The other leg should be bent and you should sit down into the stretch and feel the thigh stretch too. The arms should be pushed forwards without interlocking the fingers and you should feel a lovely stretch in the back. Repeat on the other leg, this time taking the hands behind the back and stretching out the chest area. Just make sure you're not interlocking the fingers. Repeat on the other leg. 

Legs and Arms Stretch

Taking your arms above your head, pull down gently on one elbow. With the front leg bent, ensuring your knee doesn't go over your toes, keep the back leg straight and try to get your heel to the floor. You'll find this difficult due to the water contracting your muscles. Repeat on the other leg. 

Legs and Core Stretch

Take your leg back in the water, keeping the leg bent, and allow buoyancy to take your toes to the surface of the water, trying to keep the upper body as straight as possible. Feel that lovely stretch. You may need to hold on to the side to keep yourself balanced.Repeat on the other leg. 

Hips, Thighs and Arms Stretch

With legs apart, lean to one side, feeling the stretch on the inner thigh. Take one arm across the body, and with the other arm, pull close. To increase the stretch, turn the hand so the thumb is pointing down. Take care not to pull the arm at the elbow joint. Repeat on the other leg. That's your stretching routine completed.

Remember to stretch out after every session. If you're already thinking about your next aquanatal workout, I've created three routines based on your trimester and your energy levels.