Pregnancy exercise is still a bit of a minefield, and I’m excited but exhausted by the idea of getting fit again. After not much exercise this year I’m ready to get fit and at 19 weeks pregnant, I’ve called in the amazing Luke from Opus to help me get in shape and get fit for the arrival. Exercise routines can be overwhelming at the best of times, so we’ll be sharing just one easy exercise that’s safe during pregnancy each week. We’ve decided to kick proceedings off with this Arm Opener which is safe to do during pregnancy. 

Key set-up points :

  • Ensure head is supported to avoid placing stress on the neckEnsure shoulders, hips, knees ankles are all stacked on top of each other ( especially watch that the bottom shoulder doesn’t hike up)
  • Key movement technique points:
  • Ensure the rotation is initiated from the upper back, with the arm and head following
  • Pause at the end of the movement before returning to the start position
  • Aim to avoid the shoulder hiking up as your arm moves backwards

What it’s good for:

  • Keeping the thoracic spine ( upper back) mobile.
  • Stretching the muscles of the chest and front of the shoulder.

Both the above are among the most common issues/complaints that tend to surface during pregnancy. A stiff thoracic spine often also has a knock on effect of placing undue stored on the neck and lower back)






Trainer: Luke Meessmann
Opus Fitness

NB: Please contact your GP or health practitioner before starting any new fitness regime.