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Lower back weakness in mothers
Pregnancy puts a great deal of pressure on our lower back. After delivery of my second baby, my lower back had really taken a hit and I was standing up like a grandma clutching my back. The muscles in the lower back region lose strength because of pregnancy strain as well as long hours of sitting while breastfeeding.
But all is not just because you had a baby. If you are a swamped mother who has zero time for exercise and self care, here is a 5 minute workout that you can engage in any part of the day to do the bare minimum and take care of your back.
1. The cat stretch and camel hump- This classical yoga pose works as a warm up and helps ease your back into the workout. It reduces soreness and makes the back more flexible. Stand on all fours and raise your neck high while your back dip downwards as you stretch like a cat. Go from the stretching pose to arching your back upwards in the form of a camel hump and hold the position for five breaths. Alternate for 8 repetitions.
2. Child's pose - Bend your hips and knees with your shins on the floor and stretch your arms forward while your forehead rests on the floor. Hold the pose for 5 breaths. Now move your arms to one side so that the side muscles of your trunk are stretched and you feel a burn. Hold for 5 breaths and switch sides for 4 reps.
3. The lying knee hug- To work on your gluteal (butt) muscles do this pose. Lie straight on your back and bend your right knee and bring it towards your chest to hug it. While your right knee is drawn to your chest, your left leg will be lifted in the air at 30 degree angle. Alternate between the legs for 8 repetitions.
4. Plank position with leg raises. Hold the plank position and alternately raise your legs to 30 degrees.
5. Lunges- Start in standing position, step forward with one foot and the knee should be aligned right above the ankle. The the knee should be forming a 90 degree angle and the thigh is parallel to the floor. Hold position for 5 breaths and step back to neutral position. Repeat with other leg for a total of 8 repetitions.
6. The bird dog pose- Start on all fours and stretch alternate arm and leg out. For instance, in this pose, if your right arm is stretched out in front, then your left leg is extended backwards. Hold for 3 breaths and switch. Repeat 8 times.