Tip #2: Body Mechanics: Your How-To Guide for Movement
This might just be one of my FAVORITE topics because it can make a MASSIVE difference in preventing and alleviating aches/pains in pregnancy and postpartum. Let’s dive in!
After gaining an awareness of your body, the next step is learning how to properly move your body - aka body mechanics.
How does proper body mechanics prevent and alleviate pain?
Proper body mechanics is moving in the way that our bodies are designed to move so they can function optimally. This means from an anatomical perspective — our muscles, joints, and connective tissue will work their best if in the “ideal” alignment/position.
Just like your car functions optimally when the wheels are aligned properly (my dad would be so proud to hear me say this). This leads to less wear and tear on the car.
Similiarly, our bodies will have less stress/strain, so less aches and pains! Our GOAL!
What you will learn:
I will teach you THREE movements that will be key to perform when you go about your daily activities.
As with everything, our goal is NOT perfection, it’s progress and practice.
I will be the first to admit I do not always use perfect body mechanics, but I am ALWAYS aware and practicing…and that is what makes the difference!
Your HOW-TO Guide:
The Chin Tuck
How to do it: Think of someone about to hit you in the face with a pie, what do you do…a chin tuck! (Bet you won’t forget how to do it now)
Why is it important: It activates the deep neck flexors (muscles in your neck) to better support your head and neck.
When to do it: Any time you are looking down — looking down while holding your baby, looking at your phone, changing a diaper, going to pick up your toddler, etc
Helps prevent headaches and neck pain
2. The Shoulder Blade Squeeze
How: Think of trying to hold a pen between your shoulder blades. Pinch your shoulder blades down and back.
Why: Think of your shoulder blades and the surrounding muscles like the core for your upper body. The more you can use those muscles in the proper way, the better your arms will be able to function - think stronger.
When: Any time you are using your arms — holding/carrying your baby, carrying groceries, lifting that heavy car seat, picking up your toddler, etc
Helps prevent upper back, shoulder, elbow, and wrist pain
3. The Hip Hinge
How: When standing, bend or hinge from you hips, while keeping your back straight.
Why: If you can use the hip hinge when bending/squatting/lifting, you will be able to use your leg muscles (how your body was designed to move) instead of your back.
When: Any time you are bending/lifting - doing laundry, picking up your baby from the floor or crib, picking up the car seat, while changing diapers, etc
Helps prevent low back and hip pain…even knee pain
QUICK ANATOMY LESSON: The muscles in your back, while strong, are quite long and skinny and are designed to support your spine in an upright position. They aren’t necessarily designed to move your body into a new position and definitely not to lift something. But…those butt muscles (pun intended) and those quads (thigh muscles) - those are much bigger muscles designed to move your body into different positions like when lifting.
There you have it! If you can keep these 3 motions in mind as you go about your daily activities, you will definitely notice some positive changes.
If these are new motions for you, PRACTICE them so they become second nature. My goal for you is that you are aware of these motions, and try to incorporate them when and where you can!
So, here is the game plan for this week…..I invite you to:
Practice the chin tuck, shoulder blade squeeze, and hip hinge.
Incorporate these movements into your daily activities.
Care for your body while caring for your baby!
Leave a comment and let me know how it goes! Do you have more questions? Don’t hesitate to reach out!
As always, if you want more personalized guidance, don’t hesitate to schedule a
1:1 Virtual Wellness Consult!
Stay tuned for next week where I will teach you the importance of strength in pregnancy and postpartum. I will also share my favorite exercises to target some key muscle groups to prevent pain. You don’t want to miss it!