Seated row (band)
Sit tall on a chair, legs out. Loop a resistance band around your feet, hold both ends. Pull the band toward your low ribs, squeezing the shoulder blades. 10-12 reps × 2 sets. Counters the forward-rounded posture of late pregnancy and strengthens the upper back that holds you upright when the bump is heavy.
Huvudmuskel: upper backpullSvårighet: 1/5
Sekundära muskler
- shoulders
Teknikledtrådar
- ✓EXHALE on the PULL — never hold your breath under the band (BP-protective for pregnancy)
- ✓Elbows track close to the body — not out to the sides
- ✓Squeeze shoulder blades DOWN and BACK at the end of each pull
- ✓Sit tall — back stays neutral, no leaning to use momentum
Vanliga misstag
- ×Pulling with the biceps (curling) instead of the back
- ×Letting the shoulders hike up — keep them dropped
- ×Holding breath under tension — Valsalva is the #1 unconscious mistake on banded rows and is contraindicated in pregnancy
Kontraindikationer
Hoppa över eller anpassa rörelsen om du har:
- preeklampsi eller graviditetsinducerad hypertoni
- uttalad rektusdiastas (>2 cm)
Lokaliserad översättning pågår — engelsk fallback visas.