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fit for delivery

Labor-prep exercises to train you for the big day

By Dana Sullivan


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Hold a dumbbell weight (3–5 pounds) in your left hand, arm hanging toward the floor, palm facing backward (A). Bend your left elbow up and back while pulling your shoulder blades together; bring the elbow back far enough to feel a stretch in your chest muscles without rotating your torso (B). Return to the starting position, complete 8–10 reps, switch sides and repeat. Do 2 sets on each side. Strengthens the upper-back and shoulder muscles, which will help you keep your chest open and make breathing easier during labor.

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Dana Sullivan is a frequent contributor to Fit Pregnancy. She is the mother of Liam, 4, and Julia, 2.


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