Exercise to strengthen back muscles
lakshva
Posts: 44 Member
I'm a new mom with a 1 month old. Hoping to be cleared for exercise by next week.
I can sense that my back muscles are at their weakest now. Picking up baby from crib itself seems like a challenge at times. I want to start working on them before it gets worst. Any exercises you can list that targets back muscles?
I can sense that my back muscles are at their weakest now. Picking up baby from crib itself seems like a challenge at times. I want to start working on them before it gets worst. Any exercises you can list that targets back muscles?
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Replies
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You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html1 -
Planks for now.
Anything more is probably going to increase your injury risk
Start with floor planks
Lay flat on the floor in the "superman" pose.
Bring tension slowly into your body starting with your toes and working up your legs through your glutes, core and arms(keep your neck relaxed and neutral(looking straight ahead or slightly up as if you were standing and looking towards the sunset/horizon).
Practice 1-5 reps
Then progress to high plank. as you bring tension into your shoulders and arms bring your arms under your shoulder blades and press up/down to bring your arms to full extension... this will look a lot like the top of a pushup. IF you can't manage to get up, you may leave your knees and feet on the floor(pressing them into the floor as you drive up) while maintaining a straight line from head to knees/head to toes. Hold 5-10 breaths/counts/heartbeats. Lower slowly(don't drop) relaxing only when your body is fully supported by the floor. Once you feel comfortable holding for a longer period go to 30-60 seconds. Once you get to 30-45 seconds you can practice the low plank
From high plank after a 3 count lower until your arms are bent at about 90 degrees. Hold for 5 seconds initially. Recover by raising back up to full, and then recover out as before.5 -
rainbowbow wrote: »You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html
?? The link is to an ad for a paid program by someone with zero education who works for a supplement company.
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rainbowbow wrote: »You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html
?? The link is to an ad for a paid program by someone with zero education who works for a supplement company.
Well, it used to be free before bodybuilding.com decided to be jerkoffs.
Regardless, this program is an excellent program for post partum women. it is progressive, periodized, focuses on core stabilization (dead bugs/bird dog/bridge/vaccuums, etc. many of which are specific "physical therapy" exercises used to heal distasis recti and other core atrophy from birth), focuses on slowly increasing walking/total activity (including things to do WITH your baby), etc. The program itself is well thought out and excellent for new moms, atleast in my opinion.
Not only is Jamie an amazing fitness model with over 15 years experience in the field, a certified personal trainer and certified corrective exercise specialist, she also has some of the most well-known exercise programs like her "Live Fit Trainer". She created this post-pregnancy program after dealing with her own pregnancy and rehabilitating her pretty extreme distasis recti. I mean, i don't see how she has "zero education" and "works for a supplement company" just because she's been one of the original bodybuilding.com partners...0 -
Also, correct me if i'm wrong. Don't you get access to literally ALL the bodybuilding.com workout programs/exercise library with your monthly subscription? There's several hundred...0
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Google post csection workouts they focus on slowly building core exercises very simple then grow week by week. And walk walk walk it utilizes your back muscles obliques and core. When bending to pick up baby you should use your leg muscles to pick up not the back, or you will injure yourself. Legs always shoulder length apart and tummy tucked in to protect your back.1
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rainbowbow wrote: »rainbowbow wrote: »You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html
?? The link is to an ad for a paid program by someone with zero education who works for a supplement company.
Well, it used to be free before bodybuilding.com decided to be jerkoffs.
Hmm, what century would that have been?
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Wheelhouse15 wrote: »rainbowbow wrote: »rainbowbow wrote: »You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html
?? The link is to an ad for a paid program by someone with zero education who works for a supplement company.
Well, it used to be free before bodybuilding.com decided to be jerkoffs.
Hmm, what century would that have been?
the free part was only a month ago the jerkoff part... was there ever a time? No, probably not 2 -
rainbowbow wrote: »Wheelhouse15 wrote: »rainbowbow wrote: »rainbowbow wrote: »You need to work on stabilizing the core in it's entirety.
Here's a great routine to start incorporating as soon as you get the all clear from your doctor:
https://www.bodybuilding.com/fun/jamie-eason-post-pregnancy-trainer.html
?? The link is to an ad for a paid program by someone with zero education who works for a supplement company.
Well, it used to be free before bodybuilding.com decided to be jerkoffs.
Hmm, what century would that have been? the free part was only a month ago the jerkoff part... was there ever a time? No, probably not
Yeah, I tried to link a friend to their programs, which I used to look at all the time for free, and now you have a pay wall to go through. I wasn't sure when that started.
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Was it a natural birth or c section?
If the latter it rules a lot out until week 8.
Congratulations
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I'm a new mom with a 1 month old. Hoping to be cleared for exercise by next week.
I can sense that my back muscles are at their weakest now. Picking up baby from crib itself seems like a challenge at times. I want to start working on them before it gets worst. Any exercises you can list that targets back muscles?
I would suggest Yoga to be honest and / or maybe some traditional Pilates. By "traditional" I mean what Mr. Pilates intended with Strength & Core Stabilization and not these frankensteined programs combining various other things and claiming to elongate muscles (can't elongate muscles).
Yoga will really help in helping to rebuild strength, balance, and mobility which are things that need improvement after carrying a baby for 9-months and dealing with all of those changes. My wife just had our 2nd baby and I'm friends with others that are new mothers as well and Yoga has definitely made a difference in their recovery.5 -
JAYxMSxPES wrote: »I'm a new mom with a 1 month old. Hoping to be cleared for exercise by next week.
I can sense that my back muscles are at their weakest now. Picking up baby from crib itself seems like a challenge at times. I want to start working on them before it gets worst. Any exercises you can list that targets back muscles?
I would suggest Yoga to be honest and / or maybe some traditional Pilates. By "traditional" I mean what Mr. Pilates intended with Strength & Core Stabilization and not these frankensteined programs combining various other things and claiming to elongate muscles (can't elongate muscles).
Yoga will really help in helping to rebuild strength, balance, and mobility which are things that need improvement after carrying a baby for 9-months and dealing with all of those changes. My wife just had our 2nd baby and I'm friends with others that are new mothers as well and Yoga has definitely made a difference in their recovery.
I would suggest that yoga might be too much at this point.1 -
stanmann571 wrote: »JAYxMSxPES wrote: »I'm a new mom with a 1 month old. Hoping to be cleared for exercise by next week.
I can sense that my back muscles are at their weakest now. Picking up baby from crib itself seems like a challenge at times. I want to start working on them before it gets worst. Any exercises you can list that targets back muscles?
I would suggest Yoga to be honest and / or maybe some traditional Pilates. By "traditional" I mean what Mr. Pilates intended with Strength & Core Stabilization and not these frankensteined programs combining various other things and claiming to elongate muscles (can't elongate muscles).
Yoga will really help in helping to rebuild strength, balance, and mobility which are things that need improvement after carrying a baby for 9-months and dealing with all of those changes. My wife just had our 2nd baby and I'm friends with others that are new mothers as well and Yoga has definitely made a difference in their recovery.
I would suggest that yoga might be too much at this point.
It's possible but her 6-week follow-up with her OB should be coming up if it didn't already happen. Once she's cleared for exercise she should be fine for some basic exercise. There are post-partum programs out there, can probably find free stuff on YouTube.1 -
Just a thought but if you a nursing a one month old you probably spend a lot of time hunched over. Have you tried some stretching to loosen tight muscles?0
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RuNaRoUnDaFiEld wrote: »Was it a natural birth or c section?
If the latter it rules a lot out until week 8.
Congratulations
Mine was C-section. 6- week visit is just coming up in couple of days0 -
Just a thought but if you a nursing a one month old you probably spend a lot of time hunched over. Have you tried some stretching to loosen tight muscles?
Nursing position is something my lactation consultant told to work on to reduce impact of back. I haven't done any kind of exercises till now.0
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