Tuesday, February 28, 2012

Pre and Postnatal Posture Part One

What do you spend most of your day doing?  Sitting at a computer?  Driving?  Holding your child?  Chances are you spend a big chunk of your day with your spine in kyphosis.  In other words, rounding your upper back and jutting your chin forward as you lean over your lap top or steering wheel.  

Due to postural changes during pregnancy, this kyphosis often becomes excessive.  Enter baby, the kyphosis almost always becomes excessive.  Holding, carrying and feeding baby required hours spend in a hunched over position and a lot of that time you are also carrying an every growing load i.e. baby. 

The result? headaches, neck pain, back pain, sleeplessness and well....poor posture.  We all look and feel more attractive and more energized when we stand tall.

One of my favourite exercises for preventing and managing excessive kyphosis is the low row.  I like to use a resistance band because it can be used almost anywhere. 

Once you have the green light from your healthcare provider, begin with 1-2 sets of 10 reps 2-3 days a week.  Progress to 1-3 sets of 10-20 reps 2-3 days a week.  Stand with a staggered athletic stance.  Relax your jaw and neck.  As you exhale, squeeze your shoulder blades together.  Choose a good quality band so that the resistance is challenging enough to achieve results.  Fit 4 Two uses Ripcords because they have great tension and a lifetime warranty. They are for sale in the Fit 4 Two Shop 

Questions or comments welcome.

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