3 Moves to Stretch Away Stress

Stretch Away Stress!
Achy, sore, tired...Back pain can take over your whole body. New mothers know this better than anyone. Breastfeeding, changing diapers, lifting and carrying the baby/car seat/stroller/heavy diaper bag, and changes in breast size all attribute to back pain. Use these stretches to counteract the stresses on your back.
While these stretches are featured in the Fall 2005 issue of Fit Pregnancy, you don't have to be a mom to suffer from back pain and benefit from these stretches.


1. Chest, Calf, & Hip Stretch: stretches chest, shoulders, front of hips, and calves
l Stand with feet hip-width apart.
l Then take a step back with our right foot, toes pointed straight ahead, right heel down.
l Clasp your hands together with fingers interlaced behind your lower back, lifting your chest as you breathe deeply through your nose.
l Keeping your shoulders relaxed (down and away from your ears), lengthen your torso as you bend your left leg and lean forward slightly. Be sure to keep your knee in line with your ankle, and keep your right heel down. Keep your buttocks tight and abs drawn in.
lSwitch sides and repeat.

2. Chest Opener: stretches front of torso; strengthens neck and back muscles, improving posture.
lStand with feet hp-width apart and lace your hands behind your head, elbows wide. Breathe deeply in through your nose and out with your mouth. Gently press your head into your hands.
lStraighten arms, palms up, and lean back slightly, keeping your thighs and buttocks firm.

3. Lower-Back Stretch: strengthens entire back and gently tones muscles
lStand with feet hip-width apart, knees bent, hands on thighs, fingers pointing in.
lLean forward from hops and point your tailbone back to straighten spine, abs drawn in.
lInhale, then exhale as you round your back like a cat, drawing your abs in and bringing your chin toward your chest.

Note: All of you who know me or have trained with me probably know that I'm a fan of Fit Pregnancy. Visit www.fitpregnancy.com. A subscription makes a great present.