Newsflash: Babies Grow Fast.

One day my daughter is so small I can barely figure out how to hold her because she's so small…and the next I'm running away from her before she can throw sand at me! Each time my daughter has had a major growth spurt or strength increase, I feel the pain. Well, it's either me, my husband, or both of us actually, but usually, I get the brunt of it.  What does this have to do with pilates or staying in shape or anything?  Why am I whining about this?

Well, after the most recent growth of my daughter, I've had 3 days now of nagging lower back pain.  I decided to come up with a few pilates exercises that will help me move more properly even when I'm NOT doing pilates.  This is the beauty of pilates and the reason why the benefits are so life changing.  You don't just do them in a class or on a machine or on the floor of your livingroom.  You walk away from class standing a little taller, using your abs a little more in everything you do and you learn to do movement the right way.

Here are some common movements I do with my daughter and the pilates exercise that I do to counter balance any potential changes in her weight or strength.

Movement#1: Bend forward and Pick her up…

1. Basic On All 4's – Focus on pulling belly up to the spine into a neutral position.
2. Cat on all 4s – there
3. Quadruped Balance – Balances the body out using opposition – arm and opposite leg reach & hold, keep hips steady, keep lower belly engaged and pulled up from the ground.  Try not to arch your lower back

Movement #2:  Breastfeeding (even though I don't do this anymore…I wanted to add it because it can have a big effect on your posture!)

1. Swan Prep: On Belly, Press into Elbows and Lift Chest up into Back Extension.  Lift elbows by sides for a moment and then back down. Open legs a bit and press hips into ground if lower back is tight.
2. Breaststroke: On Belly.  Reach forward and circle arms out and back alongside body, lifting up chest a little higher as your hands reach alongside your body toward your feet.
3. Chair Back Extension: If you can't be on your belly comfortably, sit in chair, hands behind head. As you inhale lift chest and lean back slightly to open and stretch the chest.

Movement #3:  Lifting from a Seated Position

1. Footwork on Reformer. Engage Belly and then press with legs.  Belly, then legs.  If you don't have a reformer do squats with a ball behind you on a wall.  Try to keep pelvis neutral, but some believe a slight tuck of the tailbone does protect lower backs that are already strained.
2. Side Lying Leg Series. You've done this series on the reformer and in the mat class.  When on your side, don't collapse into the floor.  Lengthen your torso, keep your chest open.  I suggest doing this with your back up against a wall or sturdy piece of furniture.  It shows you what a neutral, supported position looks/feels like.   Belly always stays slightly depressed as you lengthen the sides of your torso.

Movement #4: Carrying (before bed, for any length of time, etc.)

1. Pelvic Clock:  This is more of a fundamental to help you find a neutral pelvis/spine position. Lay on your back and move your pelvis back and forth. Exhale as you press your low back into the floor and inhale as you lift your lower back off slightly arching your back.  Try this even when you are standing too.  Try to stand in neutral when you are carrying your child.  It's hard I know – you may be pushing your hips forward or even rolling your shoulders forward, but try to bring your body back to neutral.  Main thing here…don't hold your child on your hip. Please. Make sure she is at least centered across your body, so her weight is evenly distributed.
2. Shoulder Placement: Another pilates fundamental to look at.  After the pelvic clock, do some shoulder shrugs and some shoulder forward/backward movements. Find the mid point for all of these.  You don't want to have your shoulder blades squeezed the whole time, but you do want them slightly back and depressed down.  To help drop your shoulders, lift up your chest/breastbone slightly.  You do this naturally when you inhale.  The ribs rise.  Try to stay lifted even as you exhale.

Those are just a few reminders to keep you thinking about your posture, how you are performing every day activities, and how to get rid of (and maybe avoid) any strain associated with your growing child.

If nothing else, doing these very basic pilates moves will keep you mindful of your movement.  The danger is often just forgetting to think about what you are doing … since you might be rushing to get out the door or to the next activity or reaching to get your son or daughter before they run into trouble or fall. Pay attention to yourself too!

I can't promise a video of these this week, but if you'd like one, leave me a message and I'll do something fast!