Exercises to support babywearing
If you plan to babywear, strengthening your body is essential to support the extra weight and maintain good posture; targeted conditioning of the core, upper back, glutes, and legs helps distribute load evenly, prevents strain, and reduces the risk of developing pain. Building the specific muscles needed for proper posture also improves endurance so you can carry your baby comfortably for longer periods and enjoy safer, more ergonomic babywearing.
Key posture foundations when babywearing:
Keep a neutral spine with ribs stacked over pelvis (avoid overarching or slumping)
Keep your shoulders relaxed and slightly back
Avoid leaning backward to “counterbalance” baby
Engage your core!
So what exercises should you do?
360 breathing: While seated, laying on your back, or on your hands and knees practice breathing with your entire abdomen. You should feel your belly, side ribs, and lower to mid back expand with each deep breath. Your shoulders should barely rise and fall. Set a timer for 1 minute and take slow deep breaths.
Core engagement: This can be done laying, sitting, or on hands and knees. On an exhale engage your core thinking about bringing your ribs to your pubic bone and the fronts of your hips together. It takes practice to do properly but once you get it you can use this engagement while baby is in the carrier to support your low back. Practice this frequently throughout the day!
Dead bug: While laying on your back bring your hips, knees, and arms to 90 degrees. Engage your core and lower the opposite arm and leg slowly to the floor. Keep your back flat on the floor throughout the entire exercise. You can modify this by leaving your feet on the floor (I highly recommend starting with this version). Start with 3 sets of 8-10 on each side.
Clamshells: From a side-lying position bend your knees to 90 degrees with your knees and feet stacked. Keep your feet together while slowly lifting your top knee upwards. Do not allow your hips to roll during the lift. Imagine having a pole running through your hips and into the floor, keeping you from rolling your hips. Perform 3 sets of 10 reps. When this becomes too easy you can tie a resistance band around your knees.
Sumo squats: These are great for overall strength because when done properly you are engaging many muscle groups. Start with feet wider than shoulder width and turn your toes outward slightly. Now's the time to practice your core engagement! Engage your core, sink your hips backwards like sitting in a chair and squat down. To come back up, push up with your legs while maintaining your core engagement and squeeze your glutes at the top. Perform 3 sets of 10 reps. As this gets easier, hug a weight at your chest (babies work too!) or use a resistance band.
Bridge with ball
Start by lying on your back with your knees bent and feet resting on the ground. Next place a yoga block, pillow, or pilates ball between your knees. Follow your breathing and with an exhale engage your core while simultaneously squeezing your knees together squishing the object between your knees. Once you feel you’ve got the hang of coordinating breathing with your core contraction and ball squeeze then you may lift into a glute bridge. Don’t worry about how high you lift, whats more important is whether you are engaging your core muscles properly. Complete 3 sets of 10. If this feels easy try adding a weight (or baby) to your lower abdomen.
Rows: This exercise can be done many ways depending on the equipment you have available. If you dont have access to weights then a resistance band is an awesome alternative! Sit with your legs straight out in front of you and wrap the resistance band around your feet with the ends in each hand. Bend your elbows to 90 degrees and squeeze your shoulder blades together like you are trying to pinch something between them while pulling back on the band. Make sure you keep your elbows tucked inwards towards your body. Complete 3 sets of 10.
Chin tucks: This is a great exercise for strengthening the muscles of the front of the neck to keep your head upright in proper posture. I like to recommend doing this exercise anytime you're at a red light when driving or intentionally as part of your exercise routine. To perform, sit up tall with shoulders down and back then tuck your chin in like you are trying to achieve a “double chin”. Your head should not extend back. Hold for 10 seconds and repeat 10x.
If you have any questions about these exercises, babywearing, or pain you are experiencing please don’t hesitate to reach out for help!
