| We all know how difficult it is to stay in shape and | | | | unwanted tension/strain. |
| find time to exercise - but most especially for | | | | Reps: |
| women with babies or small kids. There's the | | | | 3 sets of 10-15 reps on each side |
| sleep-deprivation factor, no time and priority changes. | | | | Muscle Focus: |
| So what are the fitness options for busy Moms? | | | | - Drawing your shoulder blades down activating your |
| The fact is, the more you can take of yourself and | | | | upper back muscles, engaging abs at all times. |
| the better you feel, the stronger you will be | | | | Keeping your abs strong and being aware of |
| physically and emotionally to take on the day with | | | | contracting them is very important as they play an |
| the "little ones" and all of life's challenges. | | | | important role in stabilizing and protecting the back. |
| Below are some quick, but effective, exercises - | | | | - Translating this in to functional activities such as |
| specifically designed for the busy Mom - for the back | | | | picking the baby up out of the crib will really save |
| and shoulders to keep you strong and prevent future | | | | your back. |
| injuries that may occur with poor lifting biomechanics | | | | Spine extension with pulses |
| and poor posture. The heavy weight of not just the | | | | Over time in pregnancy our posture completely |
| baby, but also all the fun gadgets you're expected to | | | | changes due to the increased weight of the baby |
| lug around. It's no surprise that our bodies need a | | | | bringing our body forward and causing the spine to |
| little help to get through the day. | | | | round forward with the shoulders. This causes the |
| Rotator Cuff Strengthener | | | | back muscles to become very stretched out and |
| For this workout you will need a light theraband. The | | | | weak. |
| beauty about this piece of equipment is that it's small | | | | Seated up right with legs in front of body shoulder |
| enough to carry in your bag or your stroller. Now you | | | | width apart, hands over your head. Hinge forward |
| have no excuses - you can do these exercises on | | | | from the hips leading with the sternum, biceps are by |
| the go, at the park or when you have a few | | | | your ears. Hold this position and slightly pulse the |
| moments to spare. | | | | arms behind the body mobilizing the shoulders and |
| You can do this exercise either seated or standing; | | | | working the upper back. Return back to an upright |
| hold the elbows close to the waist with palms facing | | | | position to repeat the movement again. |
| the sky holding the theraband. Pulling the hands away | | | | Reps: |
| from each other externally rotating the shoulders | | | | 3 sets of 10 Pulses |
| Reps: | | | | Muscle Focus: |
| 3 sets of 10-15 reps | | | | Upper back and hamstring flexibility. This exercise will |
| Muscle focus: | | | | strengthen the mid upper back and open up the tight |
| Rotator cuff muscles are the small muscles that | | | | thoracic area of the spine, correcting bad habits that |
| stabilize the shoulder joint. If these get weak from | | | | the body formed through pregnancy. |
| over use you could end up with bicep tendonitis or | | | | Butterfly ab curls |
| other potential injuries. This is very common with | | | | Keeping you abs strong is essential for keeping your |
| Moms as everything is usually done with one hand | | | | whole body strong and restoring poor posture left |
| while holding the "little one" in the other. | | | | over from pregnancy. |
| Tricep push-up extension | | | | Lying on the floor with heals of feet together and |
| This is the one time in your life you are going to | | | | knees bent to the side in a frog like position. Arms |
| need arm strength, the biceps are going to get over | | | | are straight over you head, circle arms around and lift |
| worked from the motion of picking up the baby so | | | | the head neck shoulders off the floor exhaling pulling |
| it's important to balance these out and keep the | | | | in the abs hold for 5 seconds and return back to |
| triceps strong as not to put unwanted strain on | | | | starting position. |
| them. | | | | Reps: |
| Hands are directly under your shoulders and knees | | | | 3 sets of 10 reps |
| are on the ground in a modified push-up. The pelvis is | | | | Muscle Focus: |
| slightly pressed forward creating work in the | | | | As you exhale and bring the head neck and shoulders |
| abdominals that stabilize the spine. Place the | | | | off the floor think of pulling your abdominals in up and |
| theraband under the right hand on the floor and | | | | back to the spine. Moms, this is a time you can |
| extend opposite arm in a tricep extension. Whilst | | | | practice doing your kegal on the contraction working |
| extending the working arm be careful to keep the | | | | the pelvic floor. |
| wrist in line with the hand not to create any | | | | |