Sample Arm-Specific Exercises
Exercises that work your arms, back, and shoulders can help you in your everyday life. Many are simple and require only a few repetitions to be effective.
Stretches
Arm Raise
While seated or standing, inhale and bring your arms over your head, keeping your elbows slightly bent. As you raise your arms, feel your spine loosen and lengthen. As you reach the peak, slowly straighten your elbows with your palms toward the ceiling (see FIGURE 9-1). Hold this pose for a few seconds and release slowly as you exhale.
To steady yourself, try clasping your hands above your head. If your fingers or wrists feel stiff after doing this exercise, shake them very gently to release tension. Repeat this movement often to help release tension.
FIGURE 9-1
Arm Raise
Lat Stretch
Sit on the floor with a prop or blanket between your legs, supporting your weight. Rest backward toward your heels comfortably. Raise your right arm over your head, and bend it down toward your spine, behind your head. Stretch your fingers downward without straining. Allow the left arm to come up and hold your right elbow (see FIGURE 9-2).
Without pulling, gently stretch the right arm toward the ceiling. Hold this pose for a count of five. This movement should not be bouncy or jerky, as this can hurt your arms. Repeat with your left arm. You may repeat this movement as often as you like.
FIGURE 9-2
Lat Stretch
Kneeling Shoulder Stretch
Kneel on a soft surface on the floor facing a wall (use a towel if you need to), about a foot away from the wall. Spread your knees as far apart as you need to in order to allow your growing belly to rest comfortably on the floor. Turn your feet in toward the center, and drop the lower part of your pelvis, relaxing your pelvic floor as you do (see FIGURE 9-3). Raise your arms over your head with your palms facing the wall.
Place your hands as high above your head on the wall as you can go without straining or causing yourself pain (see FIGURE 9-4). Consciously think of elongating your spine and relaxing backward onto your feet. Hold this stretch for ten seconds or more. Then release your arms slowly to your side and let your weight rest farther back on your feet.
FIGURE 9-3
Kneeling Shoulder Stretch
FIGURE 9-4
Let your head gently lean forward and feel the stretch between your shoulder blades and in your upper arms.
Wall Pushups
Facing the wall, place your hands palm down on the wall, walk your feet backward, away from the wall (see FIGURE 5-1). Slowly bend your elbows, bringing your upper body closer to the wall (see FIGURE 5-2). Do about ten repetitions of the exercise. Remember to keep your spine in the proper alignment while doing this exercise.
Seated Pectoral Stretch
While tailor sitting on the floor or on a birth ball, place your hands on your lower back above your buttocks. Concentrate on pulling your shoulder blades together and continue breathing. Do this exercise ten times.
Posture Retraining
Place your back against the wall; slowly walk your feet forward until they are 6 to 8 inches in front of you. Press your glutes, shoulder blades, and the back of your head into the wall (see FIGURE 5-3). Slowly raise your arms at a 90-degree angle, bent elbow to the wall, and press them to the wall as well. Slowly raise your arms, keeping them on the wall, above your head (see FIGURE 5-4).
Chest Stretch
Stand with your feet hip-width apart. Take a step forward on either foot. As you inhale, extend your arms to your sides, the palms should be facing forward (see FIGURE 6-3). Gently stretch back until you feel tension in your chest. If the intensity is too much or you are on bed rest, try doing this exercise in a chair or in your bed. Do several repetitions to help stretch the chest area.
Alert
Doing arm exercises several times a week or having the movements incorporated into another form of exercise, such as aerobics, will enable you to receive the full benefits of the exercises you do.
Curls and Presses
Biceps Curl
Stand with soft knees shoulder-width apart. Pull in your abdominal muscles and lift your chest. Remember to keep your spine elongated. Tuck your elbows into your sides, forearms facing upward. Close your fists and slowly raise your fist to your chest. You can do this one arm at a time or two at a time. You should use your body as resistance at first. Do this exercise ten times on each side to work your biceps. As you get stronger, you can add hand weights or dumbbells to increase resistance.
Fact
The average full-term baby will weigh about 7½ pounds at birth. While this sounds like a very little weight to have to carry around, the truth is that carrying around 7-plus pounds for more than about 30 minutes will cause your arms and back to ache and become very sore. Strong muscles will help alleviate this problem.
Bicep Curls
Stand with your feet shoulder-width apart and pointing forward so that you have a solid base. Take a weight and place it in your left hand (see FIGURE 9-5). Keep your left elbow close to your side, with your arm bent parallel to the floor. Slowly raise the weight to about shoulder level (see FIGURE 9-6). Slowly lower the weight to the starting position.
Do not go too quickly or use jerky movements. If you find yourself struggling or straining, use less weight. Repeat this exercise for eight to ten repetitions. Repeat on the opposite side. You can also do this in a seated position or without weights.
FIGURE 9-5
Bicep Curls
FIGURE 9-6
Avoid jerky movements as they can hurt you or cause you to let go of the weight.
Exercise with Flex Bands
Flex bands are great for use with arm exercises. They allow you to exercise the arms without necessarily straining more. This is particularly true in the latter months of your pregnancy when some movements may be more difficult due to your increasing abdominal growth and the shift in your center of gravity.
Single Arm Lifts
Stand with one foot slightly forward, and your feet about shoulder-width apart. Stand on your flex band with your right foot, while grasping the other end of the band with your right hand (see FIGURE 8-1). Palm down, slowly raise the right arm to shoulder level. Hold this pose for up to five seconds and slowly lower the right arm. Repeat this motion ten times. Then switch to your left arm for another ten repetitions.
Double Arm Lifts
Stand in the middle of your flex band. Hold one end of the band in each hand, while your arms hang by your sides. Relax and bend your knees slightly, while maintaining your spine in an upright position. Slowly, and together, raise both hands to your sides, palms upward, until you reach shoulder level. Be careful to use only your arms and not your shoulders in this exercise. The goal is to strengthen your arms to help you gain strength for tasks such as lifting your new baby. Do this exercise for ten repetitions.
Side Arm Stretches
Stand with your feet shoulder-width apart. Take the flex band in both hands, with your palms facing upward. Your arms and elbows should be tucked into your sides (see FIGURE 9-7). Hold the right hand steady as you move your left forearm and hand slowly away from your body (see FIGURE 9-8). When you reach your limit, slowly bring your left hand back to its starting position. Repeat this exercise ten times. Switch to exercising your right hand, while your left hand remains steady. Do another set of ten repetitions on that side.
FIGURE 9-7
Side Arm Stretches
FIGURE 9-8
Remember to follow your natural range of motion to avoid hurting yourself.
