Postnatal exercise programs are synonymous with abdominal and pelvic floor reconditioning, emphasizing abs, abs, abs and kegel, kegel, kegel. Now, don’t get me wrong, these are two very important aspects of a safe, effective postnatal exercise program. Pregnancy and childbirth often leave women feeling like a deflated balloon through the mid-section and the pelvis, and well thought out abdominal and pelvic floor exercises can be extremely beneficial. However, they are only a part of the full picture, which must include exercises for the entire body. Without a full body exercise program, especially for women recovering from pregnancy, labor and childbirth, the door is left wide open for muscle imbalances, poor posture, discomfort, pain and that undesired “I still look pregnant” look.

Pregnancy and then the demands of caring for a child can create havoc on a woman’s body – particularly her posture. Two areas that often get overlooked and under-treated in a postnatal exercise program are the chest and the upper back. During pregnancy, due to a growing belly and growing breasts, the shoulders tend roll forward while the upper back rounds into a “slumped” position. The activities of childcare including nursing, changing diapers, rocking, picking up, and holding are all positions that encourage this forward, rounded position of the upper back, making it extremely difficult for new mothers to avoid.

Anatomically, this incorrect posture is called kyphosis. Often when kyphosis is present, the muscles of the chest are tight (pulling the shoulders and back forward) while the muscles of the upper back are weak (unable to pull the spine into an upright position). This incorrect positioning of the spine not only makes for not-so-pretty posture, it can also lead to incorrect body mechanics, upper back and neck pain, headaches, and shoulder injuries. So, in spite of a woman’s best efforts to “get her body back” with a lot of abdominal and pelvic floor exercises she will be missing out on an extremely vital aspect of her postnatal exercise program – an aspect that will enhance all those abdominal and pelvic floor exercises by helping her to open her chest and strengthen her spine.

Try these four simple chest opening and upper back strengthening exercises in addition to your other exercise routines.

1. Seated Chest Opener

Sit comfortably on a mat with your legs crossed and your shoulders placed directly over your hips.

1. Inhale: Interlace your fingers behind your back with your palms facing up.
2. Exhale: Gently pull your hands down toward the floor, while you lift your chest and face up toward the ceiling, allowing the shoulder blades to draw together and arms to roll back.
3. Hold this position for 5 big, full breath and then slowly release.
4. Repeat twice

TIPS: Think of only lifting your upper back, chest and face to the ceiling. Keep your abdominal muscles drawn in so that you do not over arch in your lower back.

2. Goal Post

Sit comfortably on a mat with your legs crossed and your shoulders placed directly over your hips. Hold your arms directly in front of you parallel to the floor, with your elbows bent at a 90 degrees angle and your palms facing in toward your face.

1. Inhale: No movement
2. Exhale: Using the back of your shoulders, open your arms to the sides until the elbows are in line with the shoulders, allowing your shoulder blades to pull together and your chest to widen (pictured).
3. Inhale: Return to the starting position
4. Repeat 10 times

TIPS: Think of only moving at the arms and shoulders. Do not open or “pop” your ribcage or arch in your lower back while moving your arms. Keep your abdominal muscles drawn in and your back strong to maintain a straight position while the arms move.

3. Swimming

Lie face down on a mat, with your arms extended out in front of you with your palms facing down. Gently draw your abdominal muscles in while you softly press your pubic bone down into the mat (this will help keep your lower back protected during the exercise).

1. Inhale: No movement
2. Exhale: Lift your right arm, head, neck and chest, and left leg off the mat while you firmly press your left arm down into the mat (pictured)
3. Inhale: Lower to the starting position
4. Exhale: Alternate sides and lift your left arm, head, neck and chest, and your right leg

TIPS: Think of lifting your arm from the back of your shoulder and your leg from your gluteal (bottom) muscle. Keep your elbows and knees very straight. Maintain a slight engagement of the abdominals through out the exercise. Keep your eyes on the mat (our toward the front of the mat) while you lift your spine.

4. Pressing Upper Back Extension

Lie face down on a mat, with one hand over the other, elbows out to the side and the forehead resting on the hands. Gently draw your abdominal muscles in while you softly press your pubic bone down into the mat (this will help keep your lower back protected during the exercise)

1. Inhale: No movement
2. Exhale: Lift your head, then neck and then chest sequentially off the mat while you press your elbows, forearms and hands down into the mat (pictured).
3. Inhale: Return to starting position
4. Repeat 10 times

TIPS: Keep your eyes on the mat (our toward the front of the mat) while you lift your spine. Do not lift too high, as this exercise is intended to engage the muscles of the upper back and shoulders. As you lift imagine your chest being very open and wide. Maintain a slight engagement of the abdominals through out the exercise.

I hope that you try these four simple, feel good and effective exercises today! You’ll notice an automatic difference in how open and aware you feel in your upper back and chest. And over time you’ll notice that you’re shoulders and upper back begin to realign and that you stand a little taller and straighter as you go through everyday life.

Do you have any shoulder opening or upper back strengthening exercises you’d like to share? I’d love to hear what your favorites are and what has worked for you. Let me know in the comment box below.

Also, if you know somebody in your life that would greatly benefit from performing these exercises, please share this post with them via email, Facebook or Twitter.

Thank you for reading!

In living life,

Leah