Functional Fitness for New Moms
Working Baby into Your Exercise Routine
For 15 years I have worked in the fitness industry. My entire business is about pre and postnatal fitness. But it isn't until you are in the role of a mom that you realize how hard motherhood is on your body. Motherhood in itself can place great strain on the body. Ask any Physical Therapist or Chiropractor and they are likely to say that new moms are one of their most seen populations. Their ligaments are instable, the spine is more vulnerable to injury, and moms are not likely to spend a lot of time thinking about their body mechanics. It's ironic that when a woman is at her weakest and most out of alignment, she has to take on her most challenging physical role as a mother. Workouts for new moms should consider the changes that took place during pregnancy and labor, but they also should take in to account "maternal movement patterns". Moms need to learn good lifting, carrying and holding techniques in addition to a postnatal workout.
Feeding / Nursing
New moms will feed their baby every 1 – 3 hours for the first months of baby's life. Some of the biggest postural strains come from poor feeding positions. Some moms sit down anyplace, anywhere to feed their babies. Make sure to use a good chair with back support. A footrest can take strain off the back and increase blood flow. The most common feeding position is for mom to lay baby on her lap and literally hunch down to reach baby. The upper back rounds over and the shoulders roll forward. Instead, use a nursing pillow which brings baby up towards you. Depending on your size, you may even need additional pillows to raise baby so that you can feed in a neutral spine position. You are going to be in this position a lot so it's important that you use good posture whenever you can. If you talk on the phone while feeding / nursing, you will undoubtedly crook your neck to hold the phone. Instead, use a headset so you can maintain your neck in neutral alignment.
Holding Baby
Babies like to be held and moms do a lot of it! It seems natural to always hold baby on same side of body. Just think about the muscular imbalance that will be created if you hold a weight on one side of your body every day. Not to mention that mom usually juts her hip out as a baby rest. Muscles, ligaments and discs will all be strained by this asymmetrical posture. Mom should do her best to hold baby equally on both sides. It will feel awkward at first, kind of like writing with your non dominant hand. But it is possible and she will get used to it. When possible, hold baby in the center of your body using both arms. You will naturally hold baby with a shoulder rounded forward and stretched upper back muscles. This is a primary reason for the spasms that many moms experience in their shoulder girdle. Do your best to keep shoulders down and back and abdominals strong while holding baby. Hip holders are available to distribute weight of baby so you do not have to push hip out as a baby rest. Carpal tunnel is a common condition during and after pregnancy due to edema around the median nerve. Moms will often crook their wrist around baby to give baby more support as she moves about her day. This repeated wrist position can exacerbate or create pain in the wrist area. If you experience carpal tunnel syndrome, you must be hyper aware of the repetitive motions of baby care and adjust your wrists accordingly.
Baby Carriers
Baby carriers have been around for thousands of years. They used to be simple pieces of fabric that literally strapped baby to mom. Now, there are countless models available. There are slings, backpacks, frontpacks and wraps. All are wonderful at soothing baby and freeing mom's hands. They also have some advantage in terms of dispersing the load on the body. All can be very tough on the back! It is almost impossible to keep the chest from collapsing and the spine in neutral alignment. Consider that you are moving about your day, often sleep deprived with this weight load on your spine. Be very careful about your posture and your movement when using a baby carrier, particularly when doing twisting motions. Focus on lifting the chest and bracing the core (your abs) when using a baby carrier and always bringing shoulders back. The weight of baby can actually be very effective when doing scapular retractions, lunges or squats. Always make sure that baby is secure first and foremost! Look for baby carriers that have ergonomic design in mind and offer padded and adjustable straps to make the fit as good as possible.
Pushing a Stroller
Strollers are an excellent way of getting baby around so mom doesn't have to carry him everywhere. However, most moms don't think often enough about posture when pushing a stroller. One size does not fit all. The stroller should be tall enough that mom can walk with good form. You shouldn't need to bend down to hold handles and you should be able to take natural strides, even when running. If you look at common posture when pushing the stroller, you will see the head jutting forward, shoulders protracted and wrists in extension. Work on some postural awareness do a chin tuck to keep head evenly balanced over spine. Retract shoulders when pushing and lead with the chest. Lastly, push stroller with wrists in neutral alignment. If you push a double stroller, alternate the children's seats regularly. Otherwise, you will always be pushing a weight that is heavier on one side, again lead ing to further muscular imbalance.
Car Seat Carrier
I'm not sure when they were invented but many moms were grateful at the invention of the car seat that was also a baby carrier. Yes, it's convenient. However, even the lightest baby becomes a heavy unbalanced weight when in a car seat carrier. You see women all the time with their diaper bag on one shoulder and the car seat carrier dangling along side her laterally bent frame. You are not going to like these suggestions but your body will thank you. First, switch sides regularly. Second, the BEST way for your to carry it is like a laundry basket in the center of her body with both hands. I know you won't have hands to carry other items but it really is better for you! Its important to learn proper lifting techniques! For instance, center yourself in front of the car seat (if it's on the ground), bend at your legs and brace your core when you lift. When baby is in the car, you should climb in to the car, and with knees bent, lift baby out of the car. Most moms try to do it from standing along side the car and carry the sheer and awkward weight of the car seat in their back. It's easier to lift the car seat from an already elevated position than from the ground so you should place the seat on a table or chair rather than the floor.
Crib
Believe it or not, babies can sleep an average of 14 - 15 hours per day in their first year of life. Unfortunately for the parents, it's not in large sums of time. That means a lot of putting baby in and taking baby out of the crib. Think about the weight load on the spine when you (or your husband for that matter) holds baby away from the body and then lowers baby in the crib. And to make matters worse, you probably just nursed baby to sleep and will contort in any way so as not to wake baby up. There's really no easy way to do it, but there are better ways! First, lower the rail on the crib. Almost all cribs have rails that lower for this purpose but most parents don't do it as it is one more step. Then, align your body next to the crib so you won't have to twist to lower baby or pick up baby. Brace your core and try to keep her spine in alignment as you lower or pick up baby.
Recommendations for the postnatal client are becoming less stringent which is a good thing. Doctors and researchers are recognizing the benefits of exercise both during and after pregnancy. Be cautious that your interpretation of these guidelines is not to go right back to your old exercise routine. Much has changed in your body and just as much as changed in your life. Your postnatal exercise program should consider your recovery from pregnancy, childbirth and the new role of motherhood. Functional fitness is all about training movement and not muscles. If the anatomical and environmental changes are not taken in to account, your imbalance will last far past childbirth. Learn sound movement patterns like you would for any other sport and you too will be a winner!
