How To Strengthen Your Back After Baby Carrying

Hey guys! In this blog post, I want to talk to you parents out there who baby-wear your kids. You may have times when your upper back gets tired. While baby carrying, your back rounds and your shoulders pull forward, which pulls on your lower back. In order to combat this problem, I have three amazing exercises that will help to strengthen those weakened areas, and they’re really easy to do. So let’s get started!


1. Sea Turtles (0:21)

The first exercise is just going to be on the floor. You don’t need anything except your own body. Go ahead and lay down on your mat. Put your feet together and lift your legs up. Make sure you squeeze your butt. This helps to strengthen your lower back. Your arms are going to reach forward. Look straight down so the top of the head reaches forward and your spine’s in a line. Next, just draw your arms back and squeeze. Try to get your pinkies to touch the thighs. Inhale forward, exhale back. As you reach back, really draw the shoulder blades together and reach the fingers down. Make sure you keep your shoulders away from your ears. These are called sea turtles. I’ll do 15 to 20 repetitions.


2. High Rows (0:57)

The second exercise is just a resistance band high row. Grab your bands, step back. Then, bring your shoulders back and down your spine. Make sure you are looking straight ahead. Draw your elbows back and squeeze your shoulder blades together. With this exercise, we’re trying to open up the chest, work the middle and the upper back or your rhomboids. Inhale forward, exhale back. Again, 15 to 20 repetitions for this one.


3. Bent Over Reverse Fly (1:21)

Then the last exercise is just a bent over reverse fly. For this, you need a pair of weights. Tip forward so you bend from the hips and make a flat back. You’re looking straight down, so your spine’s in alignment. Next, you’re going to open the arms big and wide. Breathe out. Squeeze between the shoulder blades and slow on the return. Exhale to the top, inhale to the bottom. Here, you’re going to work upper back, your lower back, and your core. Push the hips all the way back. You’re going to do 15 to 20 repetitions here.

I hope you guys found this helpful, if you did fell free to share it with your friends and family!


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