Pregnancy Middle Row Exercise

Commonly Used For: Pregnancy-Related Pain.

Video Transcription: I'm going to show you how to do a Middle Row Exercise, which is a good exercise to do during pregnancy to help keep those shoulders back. As our bellies get bigger, it tends to want to pull us forward, especially after the baby even, when you're holding that baby so much, and everything's getting pulled forward. This is a good exercise to open your chest up and get your shoulders back where they should be. So, the first way you can do it is just by squeezing your shoulder blades together. So, getting your arms bent at a 90-degree angle here on both sides, knees bent a little bit, and then you're just going to squeeze your shoulder blades together, like that. If that's easy for you, what you can do is use a TheraBand or any sort of exercise band that has a little bit of stretch and resistance to it [here's one at]. You can tie it around a railing or a banister, or tie a knot in it and close it in a door, and then, you're just going to do the same thing, just do those shoulder blade squeezes. If you don't have anything to tie it onto, like I don't right now, you can do it by sitting down. You can hook it onto your foot, wrap it around your hands, sitting up nice and tall, and then pull back. Same thing, letting those elbows slide along your sides, squeezing your shoulder blades together, trying to get your shoulder out of that forward slump position and into a nice, back position. So, that's your Middle Row Exercise.


WARNING! These exercise demonstration videos are designed to be educational. Please consult with your doctor before attempting to perform any of these exercises. If you experience any pain or discomfort, do not continue the exercise. STOP and consult your doctor!