What are some of the best exercises I can do to strengthen my back in preparation for carrying a new baby?
Vicki C. emailed us at expert@sweetspot.ca; and our SweetMama fitness expert, Leah Epstein, answered;
It is important to strengthen all areas of your back – upper and middle, as well as your core – lower back and abdominals. Even shoulder strength comes into play and will benefit from certain exercises as well.
Too often women focus on just one area (or none at all), thus increasing the risk for strains, muscular imbalance, stiffness or injury. This can all be easily avoided by doing a few regular exercises and stretches each day. To gain some perspective, try some of the options we’ve outlined below.
Note: Before trying the following exercises, warm up by walking for seven to ten minutes. Your method – indoor or outdoor – is up to you.
Back Exercises
Arm Raises
- Will strengthen shoulders and upper back.
- Get down on all fours, making sure your back is flat as in the Cat Stretch (see below). Raise your right arm straight out in front of you, keeping it at shoulder level. Hold for five seconds. Lower and repeat for 10 to 15 repetitions. Switch arms and repeat.
- When this becomes easy, add a second and third set as needed. Holding a one- or two-pound dumbbell or wearing wrist weights will also add more challenge.
Overhead Pulldown
- Will strengthen middle and lower back.
- Stand with your knees relaxed and extend your arms up and over your head. Imagine that you're holding a barbell in your hands. Now pull your arms down, bending your elbows out to the sides until your hands are shoulder height.
- The "bar" should be behind your head. Return to the starting position. Complete three sets of 10 to 15 repetitions. When this becomes easy, perform holding a one- or two-pound dumbbell in each hand.
Upright Row
- to strengthen shoulders and upper back muscles
- Stand with your feet shoulder-width apart and your knees relaxed. Let your arms relax at your sides, palms facing back. Pull your elbows up and back until they are at shoulder height.
- Contract your muscles in order to resist the movement. Now lower to the starting position. Complete three sets of 10 to 15 repetitions. When this becomes easy, hold a one- or two-pound dumbbell in each hand.
Stretches
Cat Back Stretch
- Will stretch entire back.
- Get down on all fours and flatten your back so your spine is aligned from your neck to your tailbone. Now arch your back slowly, starting at the tailbone and stretching up through your shoulders. Hold for five seconds. Relax to the neutral position. Repeat five times.
Heel Sits
- Will stretch lower back and buttocks.
- Get down on your knees and bend over, stretching your hands out before you, palms flat on the floor. Slowly rock back onto your heels. (As your baby grows, move your knees wider apart to accommodate.) While sitting back, walk your fingers forward, increasing the stretch. Stretch one arm at a time for increased flexibility. Hold for 20 to 30 seconds; repeat two to three times.
Forward Bend
- Will stretch and strengthen your back.
- Sit in a chair with a hard seat and back. Keep your arms relaxed. Bend forward slowly, allowing your arms to hang down in front of you. Hold position for a count of five, then sit up slowly without arching your back. Repeat five times.
Trunk Twist
- Will stretch back and upper torso.
- Sit on the floor with your legs crossed, with your left hand holding your left foot and your right hand on the floor at your side for support. Slowly twist your upper torso toward the right. Look over your right shoulder. Do the same movement to the left side, switching your hands (right hand holding right foot) and looking over your shoulder.
Back Press
- Will strengthen the upper back and promote proper posture.
- Stand with your back against a wall with your feet about 10-12 inches from the wall. Press the lower part of your back against the wall. Hold for a count of 10. Release and repeat 10 times.
Leah Epstein is the founder of Equilibrium Lifestyle Management, a network of lifestyle managers that provides individuals with the tools to organize their life in a healthier, happier and more balanced way. ELM managers work with clients in their home, office, fitness centres and even in cottage country.
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