Good posture long after the bump has gone

For more than 38 weeks your body went through a dramatic transformation to grow a new life. Early on your waist seemed to disappear, then your belly started to stick out, and then your centre of gravity started to shift forward.

By the time you reached your third trimester, your pelvis tipped forward too, and your ribs migrated to the nether regions to make room for the little cherub. No doubt about it, over nine months your posture changed. And it doesn't just zing back into shape once the little one is born!

So why is correct posture so important?

When the body is 'out of whack' it has to work harder to maintain an upright stance. Muscles that aren't designed to support the body have to take up the slack and they become too tight. As well as putting extra strain on the joints, tight muscles decrease range of movement and pull the body out of alignment. And if that isn't enough, slack muscles tend to tire easily in the attempt to correct things and the body begins to sag. These changes also increase the pressure on the spine and can decrease blood flow.

What does it mean to have good posture?  And how on earth do you get it back long after the bump has gone?

For a start, when you look at yourself from front on, your spine should be nice and straight. This means that:

• your ears should be at the same height;

• your shoulders should be at the same height; and

• your hips should be at the same height. 

Many Mums just assume that this is the case and are surprised when they actually look in the mirror. Check it out for yourself, or even better get a friend to check it for you. While you’re at it, check out your posture from side-on as well. The middle of your ear should be directly above the middle of your shoulder, which should be directly above your hip, which should be above the front of ball of your ankles.

 

Top 3 tips for getting your posture back:

1. Practice good body alignment (as above).

2. Increase your core stability (yes, that means working on those abs and strengthening the back).

3. Balancing opposing muscle groups (ie. chest and back) through strength and stretch routines.

   Join me next time when we look at how to set up and maintain good posture for those everyday things you do as a Mum - lifting, holding and feeding your baby.