Strengthening upper back for all stages of pregnancy & fitness levels

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Band Pull-Apart (beginners, intermediates /Trimester 3)
WHAT TO DO
1. Stand with your feet about hip-width apart with your knees soft.
2. Hold a band in your hands with your arms at chest level straight out in front of you,
keeping your wrists straight
3. Start by gently drawing your shoulder blades together as you pull the band apart with
straight arms. Extend your arms out to your sides as you pull the band to your chest.
4. Reverse the motion to return to the starting position.
WHAT TO AVOID
• Hyperextending your back.
• Lifting or flaring your rib cage.
• Shrugging your shoulders up to your ears.
Bentover Reverse Flys (intermediates/ Trimester 1,2) - use very light dumbbells (1-2lbs)
WHAT TO DO
1. Stand with your feet about hip-width apart with your knees soft.
2. Bent over keeping your shoulder blades squeezed together
3. Hold dumbbells in your hands with your arms at chest level straight out in front of you,keeping your wrists straight
4. Start by gently drawing your shoulder blades together as you lift the dumbbells
Extend your arms out to your sides and pause the movement at the top for a second
5. Reverse the motion to return to the starting position.
WHAT TO AVOID
• Hyperextending your back.
• Rounding your back.
• Bending over too much so you feel pressure in your belly
• Shrugging your shoulders up to your ears.