Everyone is always concerned with baby and their positioning while they are in an ergonomic baby carrier, and justifiably so. However, as parents we always forget about ourselves. What about our position, our posture? All too often we are slumped over, just trying to get through the day. Parenting can be hard and is definitely time consuming, so is it any wonder we forget to pay ourselves some attention. Did you know that by doing a few simple exercises you will not only improve your posture but your energy and mood! It’s true, and easy! Below are a few exercises that will leave you feeling tall, strong, and ready to tackle parenthood again.
Wall Angels
These are just as they sound. Think of “snow angels” performed leaning against a wall with arms bent. The best way to do this is to stand with you back against the wall, walk your feet out 1.5-2ft. and place arms against the wall in a “stick-em-up” position. To make sure you back is flat against the wall you may have to tilt your pelvis towards you head slightly. Now move your hands up an down slowly, while wrists and elbows keep contact with the wall. This exercise works on the shoulders, chest, and back to avoid slouching. Repeat exercise 10 times, working your way up to 20 times.
Pelvic Tilts
Lying on the ground, in a “sit up” position, place your hands on your lower abdomen. Without using your legs, tilt you pelvis towards your head, and hold for 3 seconds. When you are in this position the lower back should be pushed into the ground and your lower abdominals will be contracted. Release the contraction and move back to a neutral position and rest for 3 seconds. Repeat the whole 6 second exercise 10 times, working your way up to 20 times.
Upper Body Hang
Stand with feet shoulder width apart and knees slightly bent. Slowly bend forward and fold hands into elbows. While in this position do your best to let the whole upper body hang without tension (mainly focusing on your head and arms). This can be a great end of the day exercise to let all the tension go. Hold this position for 30-60 seconds, and then come back up to standing. When standing back up make sure to squeeze your butt cheeks together and roll up one spinal vertebra at a time.
Some people find the best times to perform these exercises are in the morning and some find right before bed creates a good wind-down from the day. Try both and find out which one works best for you.
Now that you know ways to strengthen your posture, pay attention to your positioning while wearing your Ergobaby. Shoulders should be back, chest should be out, and belly button pulled in.
Let me leave you with this: Don’t forget about you! A stronger parent leads to a stronger child.
Please use caution when attempting any of the carries, exercise or activities highlighted on this blog. Please use common sense and caution when using a Carrier or Wrap. You should consult a physician before starting any diet or exercise program. For more information, see our Disclaimer. For some of the exercises, it is important for your baby to have good head control, modify or skip exercises as needed to keep things safe for you and your baby.
Dr. Dara Lynne DaCunha is a chiropractor, doula, and mother of two who practices in Arizona. She focuses on pregnancy, post-pregnancy, and infant care. She is known for her treatment protocol that solidifies nursing relationships. Her blog is focused on the 4th trimester and a mother’s healing body.
