Introducing my first proper guest blogger, Chiropractor Dr Brianna Greay! You can see my very first guest blog here which features my teacher self from January.
Dr Brianna Greay is a Chiropractor at Helena Valley Chiropractic with a particular focus on pregnancy and postpartum care. She is passionate about supporting and empowering parents, especially during pregnancy and postpartum, to reconnect and feel confident in themselves and their body through chiropractic care and movement.
Over to you Dr Bri!
We all know the benefits of doing regular exercise, but when #mumlife feels overwhelmingly busy, our focus on our own health and physical exercise is the first thing that gets put to the side.
We spend a majority of our day putting our body under a lot of different physical demands, such as looking down for long periods (at our baby feeding, at our phones, at our computers for work or study, under the couch for the day’s new lost/hidden item), picking up toddlers in a hurry, being trapped under a sleeping baby in an awkward position, lifting heavy shopping bags or school bags; as well as carrying a huge amount of mental load that goes with daily parenting.
Without regular physical activity, and some care for ourselves, this can leave us feeling tired, achy, fatigued, anxious, and easily irritable, which in turn adds to the overwhelm.
So, what can we do on those “stuck in the trenches” days to get some movement and mobility in our day, and reduce some of that achy tension?
Here are 5 of my favourite mobility exercises that can be easily done at home, in about 5 minutes, and can be done a couple of times a day.
They should all be performed slowly, and not cause any discomfort other than a mild stretch.
It is always important to check with your health care provider first to ensure that these exercises are appropriate for you.
Chin tucks
These are great for reducing the stress and strain put on the back of our necks from long periods looking down.
While standing or seated, with your neck in a neutral position, gently tuck your chin back towards your ears while keeping your neck and the top of your head still. (Practicing in the mirror may be beneficial). Make sure your shoulders don’t creep up towards your ears. Repeat 5-6 times. I have shared a video of these here.
Book openers
This exercise helps target tension in your midback, and feels great especially after holding babies for feeds and carrying kids on our hips.
Lay on the floor on one side, with your ankles, hips and shoulders in one line, and a pillow under your head if you need it. Bring your hands out in front of you so that they are in line with your shoulders. Breathe in, then as you breathe out, lift your top arm up and over towards the floor behind you WITHOUT twisting your lower back. You may feel a gentle stretch through the front of the shoulder, but it should not be painful – if it is, do not lower the arm as far next time. Breathe in here, then come back to the start as you breathe out. Repeat 10 times each side. I have shared a video here which also includes an alternative option on hands and knees.
Midback extension
Another good midback mobility exercise is extension (bending back) over a foam roller.
Lie on the floor with your knees bent and a foam roller positioned across your back just below your shoulder blades. Put your hands behind your head to support your neck. Breathe in, and as you breathe out, slowly lower your shoulders back over the foam roller, until you feel a gentle stretch or massage. Breathe in, then breathe out again on the way back up. Repeat 3-4 times. You can also move the foam roller further up your midback after each breath if you need.
- You can use a rolled up towel / yoga mat, or medium size partially deflated ball.
- You can also do this sitting in a chair with a rolled up towel or jumper between you and the black of the chair.
- If you are in the 2nd or 3rd trimester of pregnancy, it may be more comfortable with the seated version.
I have shared some videos here, which includes two modifications that can be performed on hands and knees, which may be more comfortable especially during pregnancy.
Cat Camels / Cat Cows
These are a good general spine mobility exercise and may help relieve tension in your neck, midback and low back.
Start on hands and knees on the floor, with hands under your shoulders and knees under your hips, and about hip distance apart. Slowly tuck your tail bone down towards the floor, arch your midback up between your shoulders and tuck your chin. Then slowly tuck your tail bone up towards the ceiling, bring your chest down between your shoulders, and bring your head up to look in front of you. Slowly move through these 2 positions in a pain free range, using your breath. Video here.
Chest stretch
This is a great stretch for the end of the day, or when you just need to lie down, take some deep breaths and re-centre yourself.
Stack 3-4 towels on the floor and roll them up lengthways to create a tube, or use a long foam roller. Lay on top so that your head and spine are supported by the towel or foam roller. Have your knees bent to support your lower back, and rest your hands on the floor in line with your shoulders. You should feel a gentle stretch through the chest and front of the shoulders. Lay here for 1-3 minutes and take some gentle deep breaths. Pop a song on beforehand if it helps keep you focused and stops you thinking about your to do list. This video here shows some great modifications for different arm positions.
Remember that it’s important, and totally ok, to take small pockets of time just for yourself, mama. Your physical, mental, and emotional health is just as important as your family’s, and taking small steps to support this helps you to be true to your authentic self. When you decide to do this, you are saying “me too”, not “me first”. Take care of you!
Thankyou Dr Bri! I have to say, I do some of these regularly because I have the jaw, neck and shoulder issues and they help me heaps. Bri is an excellent chiro if you’re on the lookout near Helena Valley.
Dr Bri brought her daughter Maddy for a Mini in December last year, here’s a few faves from their fun little session!
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