upper limb theraband sequence during pregnancy

Using a theraband is a simple and effective way to incorporate some resistance into your Pilates workouts during pregnancy.  Even women experiencing pelvic girdle pain during pregnancy who can be somewhat limited with exercise choice can enjoy modified Pilates.

In this seated position many upper limb toning exercises can be incorporated into a Pilates session.  Try using a block or soft Pilates ball between the knees to encourage adductor activation, thereby activating the anterior oblique sling, which when active can provide valuable force closure around the pubis symhysis.  Try  ‘plough and offering, with the theraband around the back at shoulder blade level, both great scapula stabilisation exercises adapted from the reformer.  With the theraband here, add in a spine twist, focus on growing tall with the rotation.  This rotation also ties in activation of the obliques, nicely – the other muscular component (ext. oblique specifically) of the anterior oblique sling. From here, it’s easy to use the band to challenge scap stability and posterior deltoid with resisted horizontal abduction.  Play around with thoracic rotation with the bow and arrow variation, incorporating theraband as shown.  You can modify the load applied by starting the movement with the band under more or less tension as desired. Finish off with a mermaid to stretch out through the lats and trunk.

It’s vital to maintain upper body strength and train postural endurance during pregnancy to keep mums in good stead for the physical demands of motherhood!

To learn more about APPI's Ante/Post Natal exercises attend our popular course, APPI Ante/ Post-Natal Pilates. Gain more confidence in appropriate Pilates exercise prescription for pregnant and postnatal women who you encounter in the clinical setting.