Move of the Week: Band Pull Aparts

 

Hey Ladies! Feeling like your posture has taken a toll lately? You're not alone.

Your upper back takes quite a toll during pregnancy and life as a new Mom leading you to develop uneven muscles, rounded shoulders, and you may develop that infamous hunch back. Here’s a move you can try this week that will help improve your posture and sculpt a nice, strong upper back. 

During pregnancy, you’re front loaded with a growing belly and breasts and during postpartum, you’re breasts are still large (even heavier) and your shoulders are rolled forward from constantly cradling your baby and breastfeeding. This simple, joint-friendly, lightweight exercise is incredibly helpful in reducing neck, shoulder, and back pain while increasing upper back strength (specifically the deltoids, rhomboids, and trapezius muscles) and improving posture.

Instructions:

  • Stand shoulder-width apart, toes pointed forward, with a resistance band in your hands. Extend your arms out straight in front of your body at shoulder height.
  • Keep your ribs down and over your hips, engage your core, and slowly bring your arms out to your side. Squeeze your shoulder blades together as if you were trying to hold a pencil between them. Hold for 1 ct.
  • Slowly bring your arms back to start.
  • Go for 3 sets of 12-15 reps.

Tip: You can increase or reduce tension depending on where you grip the band. Try to challenge yourself with more tension (without compromising form). Avoid arching your low back or flaring your ribs so think about keeping your ribs down and over your hips. Remember to exhale and activate your pelvic floor and deep core muscles as you extend your arms to the side.

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