Heading out for a walk with the pram is such a great option for new mums to get active again. I loved walking after having babies because it got me outside in the fresh air, would often coincide with a baby nap (win-win!) and could actually be a pretty great workout (especially when a double pram + hills were involved!)
Pushing a pram might seem like a pretty straight forward activity but good pram-pushing technique can mean the difference between just feeling a bit sore and feeling the burn in all the right places. So next time you’re out with your bub/s pounding the pavement, remember these three tips:
When your hips are back, your head tends to go down and arms out straight. This places a lot of strain on your shoulders, neck and lower back. It also doesn’t give your gluteals (butt muscles) the best chance to work.
When you bring your hips closer to the pram, all of your muscles can work as a team. You can activate your deep abdominals more effectively to support your back and your butt will work much better. This will in turn reduce strain on your back and knees.
2. Keep your chest open and your shoulders down
It is is common to allow your shoulders to hunch as your arms reach out to push the pram. This often place excessive strain on your neck and shoulders, which can lead to pain and headaches in some people.
To correct your shoulders, just gently draw your shoulder blades down and in, open through the chest and lengthen the neck. This allows your scapular stability muscles to help you push and reduces the stress on your neck, upper back and shoulder joints.
3. Keep your elbows bent and your wrists straight
Wrist pain is common after having a baby and pushing the pram incorrectly will not help. If you can see creases along the back of your wrist or hand, your wrist is too extended and will be dealing with unnecessary strain.
To improve, aim for a straight (crease-free) wrist and think about pushing the pram from your core, not from your arms.
If you’re dealing with any niggly post-bub problems, give me a call! Often these injuries are better treated early and respond quickly to small changes!