Final answer:
Flexibility exercises that are recommended for pregnant and postpartum women include stretching, yoga, water exercises, and pelvic floor exercises.
Step-by-step explanation:
Flexibility exercise is important for pregnant and postpartum women as it helps improve the range of motion, reduce the risk of injury, and promote overall well-being. Here are some recommendations:
- Stretching: Perform gentle stretching exercises that target major muscle groups, such as the legs, arms, and back. Hold each stretch for 15-30 seconds without bouncing.
- Yoga: Participate in prenatal or postnatal yoga classes specifically designed for pregnant and postpartum women. These classes focus on gentle stretching, relaxation, and breathing techniques.
- Water exercises: Engage in swimming or water aerobics to take advantage of the buoyancy of water and reduce strain on joints.
- Pelvic floor exercises: Strengthen the pelvic floor muscles by practicing Kegel exercises. These exercises can be done anywhere and help restore strength and control.