4 Pregnancy Stretches for Restless Leg Syndrome

Waking up in the middle of the night with a cramp and legs that just won’t stop aching can be a real challenge pregnant. This common ailment is called restless leg syndrome and can be controlled. Years ago my husband suffered from restless legs and I would stretch his legs before bed. Little did I know I would be suffering from the very thing years later. My sleep is important to me and I am sure it is to you too. So, here are 4 stretches for restless leg syndrome.

Before I show you the goods, I want to warn you. Please do not overstretch your legs. Your body is going through a state where a hormone called relaxin is being released and its meant to open your hips and get you ready for delivery. Therefore, your ligaments are already getting looser. Even though it may not feel like it.

I also feel it is important to say, I do these stretches at night before going to bed. This way you get the most benefits from it.

4 Restless leg stretches

1) Spine stretch forward

A classic Pilates exercise, this is a great place to start. Place your legs just mat width distance nice and straight. Sit tall on your sit bones and round forward keeping your bottom on the floor. Sometimes I will grab a ball, put my hands on it and use it to guide my movements forward.

Use your breath! Exhale while rounding forward. This will help guide you into the stretch.

2) One leg stretch

While in the same position as spine stretch forward, bend one leg and lean toward the straight leg. Do this action while keeping the sit bones even on the floor. Once you have leaned over for your stretch, point and flex your foot. This will get the calf. Bonus: I often roll my ankles to prevent swelling another super common condition in pregnancy.

3) Piriformis Stretch

Bring your legs together about hip-width apart. Cross one leg over the other bending it so the ankle is on the knee of the opposite leg. Then gently bend the straight leg until you feel a stretch. The stretch will be around the bum area and outside hip. This stretch is great if you are experiencing sciatic pain as well. Make sure to stretch the opposite leg.

4) Pigeon

This is a classic yoga stretch. Bend one leg so your heel comes toward your groin. Swing the opposite leg back behind you so the knee is on the ground and toes are facing the floor. Gently rock from side to side.

I urge people to rock because we are all tight in different areas. Finding the best spot for you is key.

There you have it! The exact stretches I do before bed to prevent restless leg syndrome.

I sure hope these help you and of course as you get bigger these may become more challenging. If anything, simple leg stretches with a roll of the leg and ankle cold be all you need.

Good luck Mama!

Stephanie