How to Use a Resistance Band when Pregnant

prenatal exercise

How to Use a Resistance Band when Pregnant

It is important you know how to safely use a resistance band when pregnant. Resistance bands exercises are a great piece of equipment that are versatile, take-up little space, lightweight, easy to use, and effective and allow you to work out in the comfort of your own home.

A resistance band can be tubular in shape or a flat piece of latex resistance band.

There are many different styles, lengths, brands and varying resistance levels.

I often use bands in our in-studio pregnancy exercise classes and they add variety to the entire workout. You can purchase these at many sports stores, online or even pharmacies.

Why are Resistance Band Exercises Popular?

1. Easy to transport or carry in bag.

2. Relatively inexpensive to buy.

3. Can be used at home of when travelling.

4. Resistance bands can used to strengthen all muscle groups.

5. They can be used for physical therapy, light strength training in pregnancy or heavy resistance training.

6. They can be used by both athletes and the general population.

7. They are used to increase motor function and strength.

8. Resistance band s are frequently used for muscle training and recovery after an injury.

14 Minute Prenatal Exercise Band Workout?

How Can Resistance Band Exercises Help You when Pregnant?

1. Better posture.

2. Improve balance.

3. Body awareness.

4. Improve co-ordination.

5. Increases your muscular endurance and strength.

6. Improve your flexibility.

7. Provides a low impact workout.

8. Resistance training for motor function impairments.

9. Training for postural impairments.

10. Resistance training for muscle performance impairments.

11. Prenatal stretching exercises for muscle length impairments.

12. Balance training for balance and gait impairments.

13. Functional and sport-specific training for functional limitations.

Do You Have a Latex Allergy?

If you have a latex allergy then you can buy special latex-free Resistance bands.

Assess Your Posture

1. Stand in front of a wall facing outwards.

2. Stand with feet hip-width apart.

3. Slowly move backwards until you are touching the wall.

4. Your shoulders, buttocks and the back of your head should be touching the wall.

How to Select the Best Resistance Band for you:

Your goal is to select the resistance band according to the resistance level that is most appropriate to you.

Resistance bands are generally coded according to their color as follows:
1. Yellow bands exert:

3 lbs. (1.3kg) of pressure when stretched to 100%
4.3 lbs. (2kg) when stretched to 200%

2. Red bands exert:

3.7 lbs. (1.7kg) of pressure when stretched to 100 percent
5.5 lbs. (2.5kg) when stretched to 200 percent

3. Green bands exert:

4.6 lbs. (2.1kg) of pressure when stretched to 100%
6.7 lbs. (3kg) when stretched to 200%

4. Blue bands exert:

5.8 lbs. (2.6kg) of pressure when stretched to 100%
8.6 lbs. (3.9kg) when stretched to 200%

5. Black bands exert:

7.3 lbs. (3.3kg) of pressure when stretched to 100%
10.2 lbs. (4.6kg) when stretched to 200%

There are additional colours available with greater resistances.

However, these are most often used in high resistance cases and not really applicable to pregnancy fitness.

How to Use a Resistance band during Pregnancy

Resistance bands are safe to use as long as you follow a few safety tips. securing the band is the first important task.

Depending on the exercise you are performing you can secure the band to a stationary point on the wall or a stable machine.

The important part is to ensure that you secure it to an immovable structure. Perform all exercises with correct technique and posture. Ensure you can stand with your back straight, shoulders and hips aligned. Engage your stomach muscles.

How to Hold a Resistance band

The next important step is to ensure you are gripping the band properly and securely so that it does not slip out of your hands.

The best technique is to place the resistance band across the area between your thumb and index finger.

The majority of my online workouts do not require equipment. But I also love using resistance bands so I have included some workouts if you have this equipment at home.