A woman goes through a lot of pain before and after pregnancy and especially the back is one of the body parts that is affected the most. You put all the strain and pressure on your back and therefore it hurts a lot. If not taken proper care, the pain might just increase causing a lot of other problems. Sometimes, during surgery the back is given the anesthesia, which affects the spine and causes a lot of pain. It is therefore very important to make sure that you are physical fit and also that you work out properly especially taking care of your back and not straining it much. There are a lot of back exercises that you can do to have a healthy and a painless back. Yoga in such a situation helps a lot. But there are a lot of poses that you must avoid during the back problems caused by pregnancy.
Mentioned Below Are The 7 Upper Back Exercises During Pregnancy.
Pile is one of the exercises that you can do for you upper back during the time of the pregancny. Stand parallel to your back and take the support of a chair. Keep your hips at a distance and feet parallel. Bend your knees and turn on your sides to a 45 degrees angle. It will help your back relax and is also very good workout.
2. The Camel Position
This is another effective upper back exercise for the pregnant women. To this exercise you will have to bend down on your knees and arms and get into a camel position. Straighten your back and curve it by going down. It is a very effective exercise and is really good for the back.
3. Rotating Your Shoulders
Rotating your shoulders backwards and in front is a good way to relax the upper back. All the pregnant women can do this exercise as it does not really require any kind of physical strength. Just five minutes of rotation will help your back a lot by relaxing all the muscles.
4. Wall Push Ups
Wall push is a great workout for the back. To this workout you need to stand against the wall with your legs a foot apart from the wall. Take support of your hands and rest your palms on the wall. Bend forward towards the wall. You can feel your back relaxing and contracting. It is a great way to do the upper back exercise during pregnancy.
5. TRX Suspensions With The Resistance Bands
This is another great workout to do for your upper back. Using the TRX suspensions is a good form of workout and it will help your body and especially the upper back to contract and relax and it will also loosen your body muscles. You can sit comfortably on a chair and do this workout.
Plank is another great workout that you can do to strengthen your body and upper back. Get in the plank position and do this workout. Make sure to not stress yourself if you cannot do the planks. You can always get support from your one leg and lift the other. Get in the position and hold your breath for 2-3 seconds and relax. Repeat it for 4-5 times and not more than that.
7. Use The Dumbbells
Using the dumbbells is a good way to exercise at home. Take the light weight dumbbells and sit on a relaxing position. Hold them in your hands and keep your hands shoulder width apart. Bring your hands down on the sides and lift up again. It will help your upper back and will also relax the muscles.