• Kendra Fitzgerald

Posture Focus: Picking up your kids

Updated: Feb 18

๐Ÿฎ๐Ÿฌ๐Ÿฌ ๐˜๐—ถ๐—บ๐—ฒ๐˜€ ๐—ฎ ๐—ฑ๐—ฎ๐˜†. ๐Ÿ˜ฑ Thatโ€™s how many times we guess youโ€™re probably picking up a kid (or two..or kid + something else heavy!) โ €โ €โ €โ €โ €โ €โ €โ €โ € Keep your back in check with these modifications! (Not to mention, this really helps you get the disappearing mom butt back!) โ €โ €โ €โ €โ €โ €โ €โ €โ € Here are some things to look out for:

โŒ ๐—›๐—ถ๐—ฝ๐˜€ ๐˜๐˜‚๐—ฐ๐—ธ๐—ฒ๐—ฑ ๐˜‚๐—ป๐—ฑ๐—ฒ๐—ฟ + ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐—ฒ๐—ฑ ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ๐—ฒ๐—ฟ๐˜€ + ๐—ป๐—ฒ๐—ฐ๐—ธ ๐—ฝ๐˜‚๐˜€๐—ต๐—ฒ๐—ฑ ๐—ณ๐—ผ๐—ฟ๐˜„๐—ฎ๐—ฟ๐—ฑ- this creates the rounded back curve you see in this pic โ€“ and guess where the pressure of that cute kid goes in this scenario? Yep, you guessed it, right into your lower back. OUCH!! โŒ ๐—•๐˜‚๐˜๐˜ ๐—ฐ๐—น๐—ฒ๐—ป๐—ฐ๐—ต๐—ฒ๐—ฑ- this is a pretty common pattern for mamas. Our pelvic floor and core get weak so we end up clenching our glutes to find support. This position just reinforces the glutes taking over for the muscles that should be working. โ €โ €โ €โ €โ €โ €โ €โ €โ € And some tweaks!:

โœ… ๐—›๐—ฒ๐—ฎ๐—ฑ, ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ๐—ฒ๐—ฟ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—ต๐—ถ๐—ฝ๐˜€ ๐—ถ๐—ป ๐—ฎ๐—น๐—ถ๐—ด๐—ป๐—บ๐—ฒ๐—ป๐˜ โ€“ this helps you engage your core better! โœ… ๐—ง๐—ฎ๐—ถ๐—น๐—ฏ๐—ผ๐—ป๐—ฒ ๐—ฏ๐—ฎ๐—ฐ๐—ธ ๐—ฎ๐—ป๐—ฑ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฒ๐—น๐˜€ so you can use your glutes WITH your pelvic floor. Inhale as you bend down, ๐—ฒ๐˜…๐—ต๐—ฎ๐—น๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—พ๐˜‚๐—ฒ๐—ฒ๐˜‡๐—ฒ + ๐—น๐—ถ๐—ณ๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—ฒ๐—น๐˜ƒ๐—ถ๐—ฐ ๐—ณ๐—น๐—ผ๐—ผ๐—ฟ as you pick them up. โ €โ €โ €โ €โ €โ €โ €โ €โ € The best way to know youโ€™re doing it right? Have someone take a video of you picking up your kids and watch it in slow motion. Take screenshots, post in your stories and then tag us in them. ๐Ÿ˜‰

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