Exercises For Busy Moms: 4 Quick, But Effective Exercises To Keep Busy Moms Strong
We all know how difficult it is to stay in shape and find time to exercise - but most especially for women with babies or small children. There is also sleep deprivation to consider, lack of time, and of course priority changes are inevitable. So… what are the fitness options for busy Moms?
The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the "little ones" and all of life's other challenges.
Below are some quick, but effective, exercises. They are specifically designed for the busy Mom: exercises for the back and shoulders to keep you strong. We also want to prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weight of not just the baby, but also all the fun gadgets you're expected to lug around are contributing factors that we need to take into consideration. It's no surprise that our bodies need a little help to get through the day.
Rotator Cuff Strengthener
For this workout you will need a light Theraband ©. The beauty about this piece of equipment is that it's small enough to carry in your bag or your stroller. Now you have no excuses - you can do these exercises on the go, at the park, or when you have a few moments to spare at home.
You can do this exercise either seated or standing. Start by holding the elbows close to the waist with your palms facing the sky, hold the Theraband ©. Now start pulling the hands away from each other while externally rotating the shoulders.
Reps: 3 sets of 10-15 reps
Muscle Focus: Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from overuse you could end up with bicep tendonitis or other equally serious injuries. This is very common with Moms as everything is usually done with one hand while holding the baby or infant in the other.
Triceps push-up extension
This is the one time in your life you are going to need arm strength. The biceps are bound to get over worked from the motion of picking up the baby so it's important to balance these out and keep the triceps strong as not to put unwanted strain on them.
Hands are placed directly under your shoulders and knees are on the ground in a modified push-up position. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine. Place the Theraband © under the right hand on the floor and extend opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.
Reps: 3 sets of 10-15 reps on each side
Muscle Focus: Drawing your shoulder blades down and activating your upper back muscles. DON’T FORGET to engage the abs at all times. Keeping your abs strong and having an awareness of contracting them is very important as they play an important role in stabilizing and protecting the back. Translating this into functional activities such as picking the baby up out of the crib will prove enormously helpful.
Spine extension with pulses
During pregnancy, our posture completely changes due to the increased weight of the baby. This causes your pelvis to naturally gravitate forward, creating more pressure onto the lower aspect of your spine. There is also the tendency to round the shoulders forward. This again causes the back muscles to become very stretched out and weak.
Seated upright with legs in front of body shoulder width apart, place your hands over your head. Hinge forward from the hips leading with the sternum, biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.
Reps: 3 sets of 10 Pulses
Muscle Focus: Upper back and hamstring flexibility. This exercise will strengthen the mid upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly abdominal curls
Keeping you abs strong is essential for keeping your whole body strong and restoring postural changes that occurred during pregnancy.
Start by lying on your back on the floor with heels of your feet together and knees bent to the side in a frog like position. Arms are straight over you head, circle arms around and lift the head neck and shoulders off the floor. DO NOT use your hands to help lift, it should be your abdominals doing all the work!!! While exhaling, pull in the abs and hold for 5 seconds and then return to starting position.
Reps: 3 sets of 10 reps
Muscle Focus: As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.
DO NOT continue with any exercise if you experience pain in your joints or muscles. Call and make an appointment with Dr. Serné.
Dr. Crysta Serné a Chiropractor and Sports Therapist at Vitality Clinic. Should you wish to book and appointment, please email reception@vitalityclinic.ca or call 604.687.7678.
