Pilates Pregnancy Series – Band Arm Pulls
PILATES PREGNANCY SERIES
This series of six Pilates exercises will give Mums-to-be some options for staying active during pregnancy.
The Pilates Method is one of the most appropriate exercise modalities for pregnant women, offering endless options for mums-to-be to stay in condition, to address the changes that pregnancy brings, and to aid in preparing for labour and post natal recovery. This series of exercises are aimed at keeping you active day-to-day with movements that will help you feel your best throughout your pregnancy.
BAND ARM PULLS
Strong, stable shoulders and upper back
Following on from the Seated Ball stabilisation in last weeks article, it is ideal to stay seated on the ball and work on your overall stability and posture while doing these shoulder and arm exercises. However you could also do these seated anywhere or even standing.
This sequence is aimed at strengthening the back of the shoulder joint and the upper back, which take so much more load with a baby on board or a baby to nurse. You will be targeting some of the rotator cuff muscles firstly then adding in the upper back muscles with part 2.
As baby grows during pregnancy posture changes and places a lot more load and stress on the lower and upper back. Doing these exercises daily will really help target specific muscles that need to work to stay strong and reduce strain on the neck and shoulders. It also helps to unload your low back by keeping the upper back active. Not to mention once baby is born, how strong you need to be to constantly be holding, nursing and looking after that little bundle of joy.
Set up position: Seated or standing – our picture demonstrates the start position seated on the ball
- Press your feet into the floor to engage the leg muscles
- Make sure your posture is upright
- Eyeline forward
- Shoulders relaxed
- Hold an exercise band between both hands – PALMS UP, elbows near your sides
The movement:
- Arm Pulls 1 – Exhale to open your hands apart, pivoting at the elbows. Keep your shoulders wide and stable, and aim to rotate the upper arm from the muscles at the very back of your shoulder joint. Do a set of 6-10
- Arm Pulls 2 – Add an extension of the arms in the wide position. Exhale to open your hands-inhale to stretch arms out to the sides-exhale to return elbows in to sides – inhale return to start. Do 6-10
These Arm Pulls will do wonders for your upper body stability and strength and help avoid possible shoulder or neck issues that come with the release of hormones like relaxin into the ligaments and from the added weight and pull of a growing baby. Try to do them every day and you will see and feel the difference.
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
