EXERCISE OF THE WEEK: Resistance Band I, T, Y’s
One of the groups I find my patients (and I) need the most work on is the upper back muscles. These muscles are especially important to strengthen during pregnancy and motherhood because of the changes in your posture and the endless amounts of bending forward and lifting/carrying you will be doing as a mom.
During pregnancy, your expanding abdomen and breasts cause a forward pull on your upper back increasing the rounding of your upper back. As a new mom, the frequent feeding, rocking, holding encourage this rounded posture. As the baby grows, the playing, lifting, carrying also put a strain on the upper back and shoulders in this forward position.
The upper back musculature help to encourage more extension in the thoracic spine to combat this rounding position as help to support the upper back and shoulders during lifting and carrying.
Instructions: Place a resistance band (knotted or with a door stop) in your door at shoulder height. Initiate the movement by squeezing the shoulder blades together as you pull the band down to the sides of your hips with both hands and palms facing forward. Return slowly to the starting position. Squeeze the shoulder blades together as you pull the band out to the sides with straight arms and palms facing forward. Return slowly to the starting position. Squeeze the shoulder blades together as you pull the band over your head making a Y with your arms with thumbs pointing toward the ceiling. Slowly return to the starting position. Repeat 5-10x then rest. Do 2-3 rounds.
If you would like help working on your posture or upper back strength during pregnancy or motherhood, reach out to Life Changes Physical Therapy today! We can help you improve your posture and prevent the upper back and shoulder pain that go along with these postural changes and demands of motherhood.