Top Tips to be One Strong Mumma!
By Kelly Pace, Founder of Mums Fitness Classes Tots Squats and Coffee Pots
I have been a personal trainer since I was 21 but was always particularly interested in Women’s health. I started doing more advanced Pre and Postnatal qualifications once I was pregnant with my first child and set up a Mums fitness class when he was a few months old. I wanted it to be far more than an exercise class, I wanted it to be a place where people could make friends, be social with other women in the same boat but know they are exercising in a safe (yet often challenging) way suitable for women of all Postnatal levels. I didn’t think there was a class out there like this so I set it up myself and have been enjoying training many pre and Postnatal since.
Kelly’s advice on being strong
I have always been banging on about the importance of posture and how I like to get Mums to work functionally. In other words, if Women have to bend down, push buggies, pull toys, kneel to change nappies or dance around to entertain kids then being strong and supple is a must!
New Mums are prone to back pain. Now this is predominantly due to a weakened core but the extra weight from the growing baby at the front, bigger boobs, hunched feeding positions and carrying kids on one hip doesn’t help. Guilty? Yes, majority of us are.
If you are a super Mum working from home and perhaps spending long periods of time in front of laptops and screens then this can add to the back pain and tightness felt in the neck and shoulders. Also, may I add that better posture is not only going to help you feel and look better but also the core, pelvic floor and position of your spine and shoulders are crucial in helping the other to work well. They are all part of a
unit that help each other function.
For many people spending lots of time at a laptop, it is important to stop every now and then to give yourself a break from this position. Mentally, it is good to take a break too of course. It only needs to be a few simple moves and deep breaths to really help with injury prevention, posture and back mobility.
For example, a good one to try is to roll the shoulders up, back and down slowly and repeat 10 times.
Stretching the chest helps with posture so put the hands on the small of your back or clasp behind your back and open up the chest. When the shoulders hunch forwards and the head hangs low, the chest muscles are shortened and tightened so it is important to spend a few minutes here and there on this when you can.
Another simple move to try is to grab a broom handle or a big umbrella, or perhaps a hobby horse like I have here in the photo! Place it on your shoulders and have your hips facing forwards with feet shoulder width
apart. Gently rotate your upper body to one side and hold for 5-10 seconds and repeat on the other side. Do this 5 to 10 times each side.
I have loads of little realistic life hacks for Mums to help with posture and tight muscles so do contact me if you want to know more! I am very excited to be providing some Mums with some optional stretch and
exercise breaks at the upcoming mumming club event on Monday 9th September at The Anglers Teddington.