As a parent, your days are full of routines that require repetitive motion. Think of changing diapers, strategically placing strollers in and out of cars, holding your little one so they are in that perfect position to fall asleep. All potentially causing your shoulders to ache at the end of the or lead to injury or deficiencies in posture.
Don’t worry mommy! The Lotus Method is here to help you stay strong, safe and mobile for all things parent life may throw at you!
Are you feeling like….
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your shoulders are rounded or in pain?
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your mid back (thoracic spine) gets very tight/stiff?
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you might have limited full range of motion at the shoulder joint?
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you might be excessively loading on the neck, shoulders and low back?
Yes to any of the above? Or just want to learn more to possibly prevent any of the above? Then keep on reading!
It is important to determine which muscles need to be stretched (usually the chest and upper back) and which muscles are weak and need to be strengthened (usually the mid back muscles responsible for externally rotating the shoulder).
Here are the steps toward alleviating and mitigating shoulder pain: mobilize, stretch, and strengthen!
MOBILIZE:
You first want to mobilize the thoracic spine. The mid back can become very tight throughout repetitive motions or poor posture, which can lead to restriction or underdevelopment of muscles through the chest and upper back.
Fun Fact – diaphragmatic breathing will help the thoracic spine to not become stiff or immobile.
STRETCH:
Once you have mobilized you now want to stretch the tight chest and upper back muscles that are pulling your shoulders forward and out of proper alignment.
The Door Frame Series: 30-60 seconds each, 2-3 rounds
STRENGTHEN:
Now that you have mobilized and stretched the joints and muscles causing your stiffness and tightness you can now strengthen the muscles that are weak and under-active.
In order to get out of a rounded shoulder posture you need to active 3 out of the 4 rotator cuff muscles responsible for externally rotating the shoulder: supraspinatus, infraspinatus and teres minor.
15-20 reps, 2 rounds
Now let’s talk quality for a minute! All these exercises should be done with quality not quantity in mind. Be mindful of your movement, control it, breath through it. If you need to reset each time please do so! Remember you don’t want to build a house on an unstable foundation and your body no different!
BONUS
Do you crush your mobility, stretches and workout every session? Duh! Do you go back to your desk for hours and find yourself hunched over looking at the computer screen or rounded over your little one as you feed them? Maybe…probably…oops!
Good postural habits is a huge part of your health. It ensures your bones are aligned properly and the tension in your muscles and ligaments is properly distributed. Here are a couple of easy tips and tricks you can supplement along with all our great exercises described above.
