| How to Prune Orchids Posted: 15 Aug 2020 05:00 PM PDT Orchids produce beautiful blooms, but they require pruning once the flowers fall off. You can easily trim dead stems and roots on your orchid to improve its overall health. You can also prune an orchid to promote flowering. Take good care of your orchid, and it may continue to grow and bloom for many years to come. [Edit]Trimming off Dead Stems and Roots - Sterilize your pruning shears before you trim your orchid. Dip your pruning shears in a cup of rubbing alcohol and let them soak in it for 30 seconds. Open and close the shears a few times to ensure that the alcohol gets all over the blades. Then, remove the shears from the alcohol and set them on a paper towel to dry.[1]
- Rubbing alcohol dries quickly, so it will only take a few minutes for them to dry.
- Wait for all of the flowers to fall off of a stem before pruning it. If your orchid is still blooming or if there are healthy flowers still on the stems, don't prune the orchid yet. Wait until the blooms fall off.[2]
- Cut the stem down to the level of the soil if it is brown. If your orchid has any stems that are brown or yellow and shriveled, they will not produce any more flowers, so pruning the stems is not recommended. Instead, cut these stems off completely. Use your sterilized pruning shears to cut the stems all the way down to the orchid's roots.[3]
- Cutting off the stems might seem drastic, but it will allow new, healthy stems to grow.
- Trim off any brown, soft roots that are protruding from the soil. Pull your orchid up and out of its pot and look at the roots to see if any of them appear to be dead. Dead roots will look brown and feel soft to the touch. Live roots will be white and firm. Cut across any of the roots that appear to be dead and then return the plant to its pot or repot it.[4]
- Trimming off dead roots will help to prevent root rot, which can kill your orchid.
[Edit]Pruning to Encourage Flowering - Sterilize your pruning shears before pruning your orchid. Dip your pruning shears in a cup filled with isopropyl alcohol or rubbing alcohol for 30 seconds. Open and close them a few times to ensure that the alcohol makes contact with all surfaces of the blades. Then, place the pruning shears on a paper towel to air dry completely.[5]
- Rubbing alcohol dries quickly, so the shears should be ready to use within a few minutes.
- Inspect the leaves of your orchid to ensure it's healthy enough to prune. If the base of the plant has glossy, green, firm leaves, then it is healthy enough for pruning. However, if the leaves are yellow, brown, dry, or limp, then the plant is not healthy enough for pruning. Give the plant a chance to get healthy before you prune it.[6]
- Make sure that you wait until all of the flowers have shriveled or fallen off before trimming to encourage new flowers to grow.
- Check to see if your orchid has any dormant eyes on the stems. Eyes on orchid stems look like small spikes covered with a thin layer of brown or beige plant matter. These eyes can become new stems or flower spikes later on. If you notice any eyes on your orchid, be sure to prune the plant above them.[7]
- The eyes on orchids look similar to eyes you might spot on a potato.
- Identify the second node below where the flowers bloomed. A node looks like a brown line running horizontally in a circle around the stem. Usually, the nodes are thicker than other areas of the stem. Nodes are where new flower spikes will emerge on the orchid when it's ready to bloom again.[8]
- If you spot an eye on a node, cut just above the node where the eye is located to preserve it.
- Cut above the nodes to encourage flowering. This is about the width of your pinky finger. Cut straight across the stem with the sterilized shears. Cutting too close to the node or too far away may affect the plant's ability to flower.[9]
- If there is an eye on the node, be careful not to cut the eye. Leave any brown or beige papery ski that's covering the eye intact as well.
- Watch for new flowers to develop in 8-12 weeks. The speed at which your orchid will flower again will depend on its overall health, climate, and care. However, in general you can expect new flowers to bloom about 8 to 12 weeks after you prune your orchid.[10]
- If no flowers bloom within 8 to 12 weeks, try lowering the ambient temperature where your orchid is located by . This may help to stimulate new growth.[11]
[Edit]Caring for the Orchid after Pruning - Repot the orchid after pruning if it has outgrown its pot. Repotting your orchid once every 2 years or whenever the roots are the same size as the pot is ideal. Choose a pot that is 2 sizes larger than the pot your orchid is currently in, such as a diameter pot if your orchid is currently in a pot. Add new potting soil and carefully transfer your orchid to the new pot.[12]
- Make sure that you use a specially formulated, well-draining orchid potting soil to repot your orchid.
- Keep the orchid in an east or west-facing window. This type of location will help to ensure that your orchid gets plenty of sunlight. Monitor the orchid closely to ensure that it is not getting too much sunlight, which may cause the leaves to turn brown or yellow. If the plant is getting too much sunlight, try a different location.[13]
- Water the orchid only when the soil feels dry. Orchids can rot and die if you water them too often, so always check the soil before you water it. Stick your finger into the soil to see if it feels moist. If it does, then you don't need to water the orchid. If the soil feels dry, water your orchid.[14]
- You can also use a pencil or wooden skewer to check the moisture level of the soil. Stick the pencil or skewer into the soil by about , then pull it out and look at it. If the wood is dark from moisture, don't water the orchid. If the wood is dry, water the orchid.
- Fertilize the orchid 3 out of 4 times when you water it. Purchase an orchid fertilizer and add it to your watering can as indicated by the manufacturer's instructions. Use the fertilizer infused water for 3 waterings, and then use plain water for the fourth watering to wash out any built-up salts in the soil. Then, repeat the cycle with 3 fertilizer-infused waterings followed by 1 plain water one.[15]
[Edit]Things You'll Need - Pruning shears or a razor blade
- Rubbing alcohol
- Paper towel
- Orchid potting medium
- New pot
[Edit]References [Edit]Quick Summary |
| How to Avoid Coronavirus Scams Posted: 15 Aug 2020 09:00 AM PDT The current coronavirus, or COVID-19, outbreak has caused a lot of fear and uncertainty in the world. Unfortunately, unscrupulous people are preying on the fear by trying to scam people during the crisis. They're using old methods like robocalls or phishing emails, but inserting coronavirus-specific twists like offering cures for the virus. These are all scams meant to get your money or information. Keep yourself informed and stay smart whenever you're dealing with unsolicited calls or emails. With a bit of caution, you can protect yourself and your family. [Edit]Identifying Common COVID-19 Scams - Reject any offers for COVID-19 cures. Some scammers might call or email you offering products like these for a high price. Hang up or don't reply to these solicitations. As of now, there are no cures for COVID-19, nor are there any supplements that can prevent or treat the virus. Anyone who offers to sell you one is trying to scam you.[1]
- A common product people are trying to sell are dietary or vitamin supplements that they claim kills the COVID-19 virus. Products like these are not effective and could be dangerous.
- Even if the products seem like a good price or bargain, it's still a scam. These products won't work and you'll be handing over your money.
- Not only are there currently no cures for COVID-19, but it may also be illegal to make these kinds of health claims. The FTC and FDA are currently investigating several companies claiming to have coronavirus cures.[2]
- The FDA has authorized an at-home testing kit that you can order online. You should only order this kit through the FDA or LabCorp, not a third party seller.[3]
- Refuse to give information to someone offering government checks. The US government recently approved relief checks for Americans to get through the crisis. Scammers are using this development to get people's information and money. They may call or email you asking for your Social Security number, bank account numbers, or other financial information that they could use to access your accounts. They might also ask you for a payment to release the money. These are both scams, so don't comply with anyone making these requests.[4]
- If the government does contact you about your payment, they will probably do it through the mail rather than with a phone call or email.
- The government will never ask you for personal information or money if they contact you about your payment. Anyone who does this is not a government representative.[5]
- Be suspicious of unsolicited remote job offers. With so many people out of work and looking for jobs, scammers are also baiting people with promises of remote work opportunities. The scammer will often ask you to pay for software to get yourself set up for remote work, then disappear with your money. You might find this offer tempting, especially if you're out of work, but unfamiliar people who contact you with job offers are probably not legitimate.[6]
- There are plenty of remote jobs available right now, but the business will probably not contact you. You'll have to submit an application just like any other job. A reputable business will also not ask you to pay for any equipment up front.
- Remote job scammers are also targeting businesses by offering to sell or set up software that will let employees work from home. If you're a business owner, investigate anyone that contacts you very carefully before agreeing to work with them. If you can't find any reliable information about the business, don't work with them.
- Research any charities before you donate to them. Unfortunately, some scammers are taking advantage of people's generosity and setting up fake charities to take people's money. Be extremely cautious if anyone approaches you looking for charitable donations. Don't rush into any decisions. Research the organization they claim to represent first and make sure it's legitimate. If this is a reputable organization, then feel free to donate if you want to.[7]
- Avoid ordering overpriced supplies from online sellers. With cleaning and medical supplies running out in stores across the country, some scammers are taking advantage of the situation by offering in-demand products online. These products are usually overpriced, and even worse, the offers could be entirely fake. Try to buy in-store if you can, which guarantees you'll get your supplies. Otherwise, only buy from reputable online sellers.[8]
- If you do need supplies, try to order them directly from retailers or manufacturers. Avoid third-party sites like eBay, where scammers might be listing fake products.
- If you do work with a third-party seller, investigate them first. Research the company or person online and use keywords like "scam" afterward to see if anything comes up. If all seem legitimate, then pay with a credit card and keep a record of the transaction. If there are any problems, you can cancel the charge.
- Check the domain registration information of a website selling in-demand supplies. Some scammers are setting up fake websites offering supplies like hand sanitizer, disinfectant wipes, masks, and toilet paper. If you come across a suspicious site offering supplies, you can check its legitimacy by looking up the date the site was registered, and the organization that registered it using any WhoIs service. Signs a website is a scam are that it was registered recently, and uses private registration, which masks the true owner of the site.
- You can also similarly check for publication date, which can be a clue to whether a site is legitimate. Right-click on the page and click "View page source" to see the source code. Then use the ctrl + F function and type in "Published." This brings you to the date the page was created. If the page was created during the COVID-19 outbreak, then it's probably a scam.[9]
- These scammers might lure you in with unexpectedly low prices or sales. This is part of the scam to attract people to the site.
- Whether or not a page's publication date is suspicious depends on when COVID-19 hit your area. Generally, any websites published or registered in 2020 could be suspicious, because that's when the virus really entered the news.
[Edit]Protecting Your Information - Hang up immediately on robocalls. Robocalls are always a common scam, but they're being used to scare people during the COVID-19 outbreak as well. Almost all robocalls, which only play a recording rather than an actual person, are not legitimate or important. At best they're spam, and at worst they're phishing attempts to get your personal information. If you do receive a robocall, simply hang up without saying anything or pressing any buttons to keep yourself safe.[10]
- Some robocalls can record your voice or keypad presses. That's why it's best to simply hang up without doing anything else.
- The government does not contact you with robocalls unless the message is purely information. They will never use a robocalls asking for money or information.[11]
- If you receive a lot of robocalls, you can put yourself on the National Do Not Call Registry here: https://www.consumer.ftc.gov/articles/0108-national-do-not-call-registry.
- Decline to provide personal information during suspicious phone calls. Scammers might also call you directly rather than using a robocall. These can be a little harder to spot because scammers are good at making themselves seem legitimate. Whether or not you spot the scam, never give personal information over the phone if someone calls you. If the person is insistent, simply hang up on them without further explanation.[12]
- Scammers might call you directly for all kinds of reasons. They might be offering COVID-19 supplies, jobs, security software, or claiming to be government officials with checks to give out. None of these offers are legitimate.
- If you get a call from someone claiming to represent your bank or another institution you do business with, be cautious. Don't give them any information. End the call and contact the bank's customer service number directly. They'll be able to help you if the call was legitimate.
- It might feel rude to hang up on someone, but this person is a scammer. They're relying on your manners to keep you on the phone so they can get more information.
- Delete suspicious emails before you open them. Some phishing emails can start recording your information as soon as you open them. If you receive any emails from business or people you don't recognize, it's best to just delete them. This is the safest option.[13]
- These emails will probably offer the same types of things that phone calls do. For instance, the subject line might say "COVID-19 CURE!!" There is no COVID-19 cure, so this is definitely not legitimate.
- Don't panic if you do open an unfamiliar email. Just delete it once you realize it's not legitimate.
- Avoid clicking links or attachments in emails you don't recognize. If you do open an email to investigate it further, be careful about where you click. Many phishing emails include links or attachments that can record your information or download a virus when you click. You'll be safe as long as you don't click anything, so just read the email and delete it afterward.[14]
- Usually, it's good to open an email if the subject line isn't immediately suspicious. An email from a nonprofit with "Coronavirus Update" isn't immediately suspicious, but if you open the email and it's trying to sell you remote working software, then it's probably a scam. Delete it without clicking any links.
- Phishing emails often contain some typos or grammar mistakes. Keep an eye out for issues like these.
- Investigate the address and images from supposedly reputable emails. Some phishing emails are very good copies of legitimate emails, which can make spotting them difficult. Someone might know that you're a customer at a certain bank and send you an email claiming to be from that bank. Be very careful and check the email address that sent you the email. If it's a different address from the one you normally see, then this is a scam.[15]
- Sometimes the suspicious email addresses are easy to spot. For instance, afjg555k68q@netscape.com is clearly a fake email address. But sometimes, only a letter or number is off. Read the address carefully to catch this discrepancy.
- The images on phishing emails are sometimes a little cloudier than on an official communication. This is because scammers copy and paste the images into their emails. Try comparing the images to an email that you know is legitimate.
- If you're ever in doubt, the best policy is to contact the organization's customer service line to check if an email was legitimate.
- Keep your antivirus software up-to-date. In the event you do click on any suspicious links, your computer's antivirus software can still find and eliminate any threats. As long as you keep it current and download all the latest updates, your computer can still protect itself from breaches.[16]
- It's a good idea to run full virus scans every few weeks even if you don't click anything suspicious. You can do this manually or set your software to run on a set schedule.
[Edit]Investigating Claims and Information - Monitor the US government's website on COVID-19 for the latest scams. Scammers are always changing their methods, which is how they stay ahead of the game. The US government is currently tracking scams related to the coronavirus and how to avoid them. Check government's COVID-19 webpage regularly for any new updates or scams you should be aware of.[17]
- Get your information from verified and reputable sources. Many scammers prey upon people who don't have the most accurate information available. Keep yourself informed by reading news from verified and reputable sources. This way, you'll be able to spot scams and stop scammers.[18]
- For example, if you regularly read the CDC website, you would know that there is not COVD-19 cure and would be able to spot a scam claiming that a supplement kills the virus.
- Reliable organizations for COVID-19 news are US federal and state government websites, the CDC, the World Health Organization, and medical groups like Mayo Clinic. Use these sources for your information.
- Fact-check stories and information before you share it. A lot of unreliable information spreads online because people share it on social media. This amplifies its effects. If you come across news or information on social media, fact-check it with a reputable source like the CDC. If you can't verify news, then don't share it.[19]
- Feel free to share news that you can confirm. It's good to spread quality information for people who need it.
- You could help combat the fake news problem by only sharing verified and reputable sources.
- Many scammers ask for payments in cash, gift cards, or wire transfers. Legitimate charities or businesses won't try to force you into using these payment methods.[20]
[Edit]Warnings - If you have any doubts about a product, offer, or charity, don't give up any money. Even if something feels legitimate but you're uncomfortable, be safe and turn it down.
[Edit]References [Edit]Quick Summary |
| How to Stretch when Pregnant Posted: 15 Aug 2020 01:00 AM PDT Stretching is an excellent way to relieve any tension and aches that might come along while you're pregnant. As your belly gets bigger, it may be hard to do the stretches you're used to doing, but some easy modifications can allow your belly some room while you stretch out the stiffness. Some light stretching typically won't hurt your baby, but always talk to your doctor about what stretches you can and can't do before you try to do them on your own. Aim to do at least 2 different stretches for each part of your body (your upper body, back, and lower body) each day to keep you feeling strong and relaxed. [Edit]Back, Hips, and Legs - Alternate between cat and cow pose to stretch your back and torso. Start face down on your hands and knees. To do the cat pose, rotate your pelvis toward the floor and tuck your butt. Push your spine towards the ceiling and lower your chin to your chest. Hold it for 3 seconds and then push your tailbone up towards the ceiling and lift your chin. Hold it for 3 more seconds before flipping the movement back into cat pose.[1]
- Make sure your hands are below your shoulders and your knees are under your hips.
- Think of the movement like making a convex curve with your back for cat pose and making a concave valley for cow pose.
- If it hurts to let your belly hang down, try to tighten your abs to give it some support. If you can't do this or if it's still not comfortable, avoid the stretch altogether.
- Pull one knee into your chest to stretch your lower back and hips. Lie down flat, lace your fingers together around your knee, and hug it into your chest. Be gentle and pull it in only as far as it will comfortably go without putting pressure on your belly. Hold the stretch for 10-20 seconds and do this 3-4 times before switching to the other leg.[2]
- This'll keep your pelvis nice and loose, which is especially important during the last trimester.
- If lying flat on your back is uncomfortable to you, try propping up your upper back with a few pillows. If it's still uncomfortable or if you feel pressure on your spine from the baby, skip it.
- Lie down on your back to do pelvic tilts. Lie down flat on a rug or yoga mat and bend your knees so that your feet are flat on the floor. Arch your lower back until you feel it come up off of the floor. Then tilt your pelvis upward to flatten your lower back as if you're pushing it down into the mat. Do 8 to 10 full reps, rest, and then do another 1 or 2 sets to feel some lower back relief.[3]
- For a challenge, try lifting each side of your pelvis up toward your ribcage.
- If you're in your 3rd trimester, sit in a chair to do this one because lying on your back could put too much pressure on your spine and intestines. The movement is the same, you'll just be tilting your pelvis forward and back instead of up and down.
- Do sumo-squats with slight twists to loosen up your shoulders and back. Stand with your feet twice as wide as hip-width apart and squat down so your thighs are almost parallel to the ground (or as far as you can go). Place your hands on your knees with your fingers facing in and your elbows pointing out. Twist your upper body slightly (very slightly!) to the left and drop your right shoulder towards the floor. Hold the stretch for 10 seconds and twist to the other side, dropping your left shoulder down toward the ground.[4]
- Apply a little pressure on your inner thigh with your right hand as you turn to the left and vice versa.
- You should feel the stretch in your inner thighs, back, and shoulders.
- Be careful not to twist from your abdomen or twist too much. Keep the turn super slight and rotate from your hips instead of your midsection so you're not putting pressure on your belly.
- If you're in your 3rd trimester and you feel lopsided when you squat down, place a chair nearby so you can steady yourself. If it's still uncomfortable or if you don't feel stable, skip the stretch altogether.
- Extend 1 leg while you tuck in the other and reach toward your toes. Sit on the ground or a yoga mat with your legs sprawled so they make a 90-degree angle. Tuck your right foot in so the sole is resting against your left upper or mid-thigh. Lean forward over your left leg as much as you comfortably can as if you're going to touch your toes. Hold the stretch for 20 seconds and then switch to the other side.[5]
- Don't worry about whether or not you can touch your toes. Even if you can only reach your knee or shin, you're still getting a great stretch in your hamstrings and lower back.
- If your belly is extra-large, move the sole of your tucked foot closer to your knee. That way, your shin won't be putting pressure on your belly.
- Stretch your hips and lower back with a wide-legged forward bend. Sit with your legs extended and to the sides to make a "v" shape. Lean your upper body forward as much as you can until you feel a gentle stretch in your hips, inner thighs, and lower back. Hold the stretch for 20-30 seconds, rest, and do it again 1-2 more times.[6]
- If you want to do this one standing up, position your feet twice as wide as hip-width apart and lower your upper body to the floor. Place your hands on a low stool or 2 blocks so your spine is parallel to the floor and your belly won't feel squished.
- Keep your feet flexed so they're pointed toward the ceiling. That way, you'll feel the stretch in your inner thighs and groin.
- Open up your hips with a seated butterfly stretch. Sit comfortably on a mat or rug with your knees bent and the soles of your feet pressed together. Put your elbows on your knees and push down to open them up as much as they'll comfortably go. If this feels too easy or you're not feeling a stretch, lean forward or flap your knees like butterfly wings.[7]
- This stretch can help induce labor, so it's a good one if you're in your 3rd trimester and about to pop!
- Relieve any cramps in your calves with an easy step-forward lunge pose. Start by standing upright with your feet hip-width apart. Step your left foot out in front of you and place your right foot slightly behind you. Keep your toes pointed in the same direction. Slightly bend your left knee and lunge forward while straightening your right knee (but don't lock it). Hold the stretch for 20 seconds and then switch legs.[8]
- If you need a little help keeping your balance, grab onto a chair, table, or wall.
- Sit in a chair with 1 leg loosely crossed and lean forward to stretch your glutes. Sit upright in a chair and cross your left leg over your right leg so your left ankle is sitting on top of your right knee. Place your left hand on your left knee and your right hand on your left ankle and slowly lean forward. Hold the stretch for 20-30 seconds and then switch your legs to do it again.[9]
- Think about leaning forward (not down) with your chest so your back doesn't round during the stretch.
- This will stretch the outside of your legs and glutes—perfect for relieving sciatica pain!
- If your belly is too big to lean forward while you're sitting down, lie down with your knees bent and your feet flat on the floor. Cross one ankle loosely over the knee of your other leg. Have your partner or a buddy grasp your knee and ankle (on your crossed leg) and push down slightly on your knee, away from your body until you feel a nice stretch.
[Edit]Shoulders, Neck, and Arms - Roll your shoulders to make forward and backward circles. Sit on the ground with upright posture and put your hands on your knees. Move your shoulders up, back, down, and around like you're drawing big circles with your shoulder blades. Go slow and spend at least 5 to 8 seconds on each circle to really feel the stretch. Do 10 circles and then switch directions so you're moving your shoulders forward first (then down, back, and around).[10]
- This move will help with any tightness or pain in your shoulders or upper back.
- Try to touch your ears to your shoulders to relieve neck pain. Sit or stand upright and lower your right ear down toward your right shoulder. Hold it for 3-4 seconds and see if you can go a little lower. If not, that's perfectly okay—just hold it and don't overstretch. After 20-30 seconds, bring your head upright and then push your left ear to your left shoulder. Do each side 2-3 times to whip a stiff neck back into shape![11]
- If you're not feeling much of a stretch, place your right hand on the side of your head near your left ear and push down to add some resistance.
- Feel free to do some neck rolls to transition from one position to the next and give your neck a more holistic stretch. Just go slow and remember to breathe!
- Apply pressure to the back of your head with your hands to ease neck pain. Interlace your fingers and place your hands on the back of your head near the base of your skull. Bring your elbows in towards each other as far as you can. Tuck your chin into your chest and apply a little pressure with your hands until you feel a nice stretch. Hold it for 20-30 seconds, rest, then do it 2 more times.[12]
- This will stretch the back of your neck and your upper trapezius muscles—it's a must if you tend to carry stress in your neck and upper back!
- To stretch the sides of your neck, slightly push your head to the side when your chin is tucked into your chest. Rotate your head a little and think about touching the right or left side of your chin to your chest.
- Hold a strap over your head to stretch your shoulders and torso. Sit on the floor with your legs crossed. Grab a strap or rolled towel so that your hands are the same width apart as your knees. Lift the strap up over your head and try to move it a little behind your head if you can. Hold it for 10 seconds and lower the strap down in front of you. Do 2 more reps so your shoulders feel nice and loose.[13]
- Push your ribcage out and upward as you're holding the strap over your head.
- For a challenge, lower the strap behind you to stretch your pecs and shoulder sockets.
- To stretch your sides, hold the strap directly over your head and lean to the right or left.
- Reach behind your back and touch or clasp your fingers together. Sit on the ground or stand upright and extend your right arm above your head so your upper arm is right next to your ear. Bend your elbow to bring your hand down as if you're patting yourself on the back. Relax your left arm at your side and then reach upward to try to touch or clasp the fingers on your right hand. Hold it for 20-30 seconds and then switch arms.[14]
- It's okay if you can't touch your fingers together—as long as you feel the stretch, you're doing great!
- As an alternative, hold a towel in the hand that's on top and grab onto it with your bottom hand behind your back.
- This move is great to loosen up your shoulders and triceps.
[Edit]Stretching Safely - Go slow and avoid bouncing motions to maintain proper form. Keep your movements slow and smooth so you're in control of the stretch. After you've set up for a stretch, ease into it so you can know your limits (i.e., when to stop and hold the pose).[15]
- Bouncing while stretching can add unnecessary pressure to your joints and ligaments, which are super sensitive right now due to the extra baby weight.
- Don't overdo it and take breaks when you need to. Plan to stretch for a maximum of 30 minutes at a time, 3 to 4 days a week. If you feel like you need to take a break for water or just to rest, do so. Now's not the time to overdo it—be gentle with yourself![16]
- If you're in the last half of your 3rd trimester, even just 15 minutes a day can be enough to loosen up your muscles.
- Don't feel pressure to stick to an exercise or stretching schedule when you're pregnant. Go by how you feel—if you're not feeling up for it some days, take it easy.
- Choose a cool, well-ventilated place to stretch so you don't overheat. While it's highly unlikely that you'll overheat from stretching, be sure to stretch in a cool, comfortable room that isn't too hot or humid. If you have air conditioning or some fans, turn those on while you stretch so you don't sweat too much. That way, you'll stay hydrated and energized.[17]
- The idea is to not raise your body temperature too much. A body temperature of over 102°F (38.9°C) for 10 minutes or more can cause dehydration and affect your baby.
- It's unlikely to overheat from stretching alone, especially since vigorous exercise only raises our body temperature by a few degrees. However, your growing baby's body temperature is a little higher, so it's best to stay as cool as possible.
- Steer clear of certain movements if you're in your 2nd or 3rd trimester. Avoid working your abdominals during your 2nd and 3rd trimester because it can affect how blood flows to your baby. You should especially avoid any twisting motions that engage your abdominals. Also, any stretch that has you lying face down on top of your belly is a no-go![18]
- Lying down flat on your back can also be uncomfortable, so skip it if you feel any intense pressure on your organs or spine.
- Working your abs while you're pregnant can also cause your abdominal muscles to separate, leaving behind a lumpy pooch and increasing the risk of lower back pain later on.
- If you're in your 3rd trimester and have trouble balancing the weight of your belly, don't do any stretches that involve bending forward because it increases the risk of falling on your belly.
- Try not to focus on being as flexible as you were before pregnancy and only stretch as far as you can go. As long as you're feeling the stretch, it's worth it!
- Consider joining a prenatal yoga class at your local gym or following videos online.
- Remember to breathe while you're stretching!
[Edit]Warnings - If you experience pain or contractions at any time while you're stretching, stop doing the stretch and try to relax.[19]
- Avoid any intense twisting motions that put excessive pressure on your abdomen, especially if you're in your 2nd or 3rd trimester.[20]
[Edit]References |
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