I recently became a father for the first time, noticed a few things that caused me pain and discomfort that could have easily became an injury.

 

A lot of this made common sense with the strain of carrying baby all the time,  I have been fortunate to be able carry our Grace and spend much time with her, some dads just don’t have that choice with their work schedules.

 

The big areas of stress are shoulders and back, it is a given if you exercise regularly the new lack of sleep will affect the frequency and intensity or you’re exercise regime, do not feel guilty about this it’s all part of the positive sacrifice of having a family.

 

I’m a person who would stretch consistently for 30 minutes 6 days a week along with resistance work three times a week, that was reduced to twice a week of resistance training and a virtually a non existent stretching routine.

 

What you must be mindful of I noticed myself doing this was pushing my pelvis forward thus creating an excessive lumbar spine extension or excessive lumbar curve in my lower back. Through my lack of stretching in particular my hips my back became very sore.

 

Another issue you will get carrying baby in front, is protraction and internal rotation of the shoulder girdle, simply meaning a forward rounding shoulder posture with shoulders turning inwards.

This will test your shoulder endurance and rotator cuff strength to the max.

 

I was fortunate with my shoulders as I have always implemented consistent  rotator cuff exercises and functional shoulder exercises into my program along with our clients.

 

Here’s a few things you can do to reduce the risk

 

  1. Don’t neglect your daily stretching take 10 minutes of your day and stretch those hips if nothing else. Don’t believe the media hype that stretching doesn’t work, it’s rubbish we have worked with injuries for decades.  
  2. Always switch sides frequently carrying baby, otherwise this will lead to S.I joint pain in the side of lower back from tipping to the same side.
  3. Pre baby make sure you’re rotator cuff muscles have strength and endurance.
  4. when transferring baby to shoulder bend your knees slightly, as your lifting quickly extend your hips or straighten your legs. This way your power is coming from the legs not back.  

 

 

Get in touch with us we have developed a specific training program to help you enjoy baby rather than dealing with injury and pain !!