One of the daily movements you do as a mom is pick babies and lots of other baby related “stuff” – often heavy – up from the floor…often multiply times a day.
If done incorrectly, especially in those early days and months post birth, that can lead to back ache/pain, increasing your diastasis recti (aka abdominal separation) and further weakening your core system.
Yes in this video (click on the photo above or HERE) I’m picking up my toddlers (aged 2 and 3) because I don’t have a baby about, but the tips I am giving you here apply to everything that you pick up from the floor – especially when it is heavy and/or wriggles!
These tips will help you to perform the daily function of picking up your baby while minimising the stress on your back and core so that you can heal as quickly as possible post birth.
- do not bend at the hips (picture on left) this puts excess pressure on the back and is more likely to result in injury. Plus the “load” is heavier from this position.
- Kneel on one knee (my preference and done in the right video) or squat low.
- Do not thrust your hips/belly forward as you come up as this increases the intro-abdominal pressure on your linea alba.
- Exhale (breath out) and activate your deep core muscles (zip up the internal corset) and lift the pelvic floor. Then pick up the weight.
- Hold the “weight/load” as close to your body for as much of the lift as possible so that your back can fully support the load.
- Exhale again as you stand. Put the weight through the front heel and drive up.
Include functional exercises like squats and prisoner lunges into your workout routines to get stronger in these movements. I post lots of example workouts that include these moves on my instagram page (@thefitmomsplan)
Start practicing this movement to pick up things during pregnancy so that you protect your core as it expands and you get used to this type of movement.
The Fit New Moms Plan will help you to increase your strength (and tone) gradually and progressively post birth. Even if you are not a newbie mom the Plan is perfect for all moms looking to restart their fitness regimes post baby.
For more information on diastasis recti click here to read my blog post on 10 facts all moms should know about DR.