Lifting weight has been a male-dominated field in sports for a long time, but that's beginning to change. More and more women are starting to see the benefits of weight training, and you might be ready to hop on the fitness train and start lifting heavy. However, lifting heavy weights can lead to injury if you are not careful. Here is what every new mom beginning a weight program needs to know to prevent painful setbacks.
1. Don't let daily life be the thing that does you in.
You know about the importance of good form when you go to the gym. Arching your back or not supporting your core when squatting can put your back out or cause a strain in your leg muscles. But, out-of-gym injuries are common in moms -- you need to keep your good form going at home. Lifting your toddler from the floor into his carseat should use the same form you employ for a squat or deadlift. Lugging a 20 pound carseat on your arm twists your back and stresses your shoulders.
You should carry your baby gear with both hands and opt for a backpack diaper bag to prevent neck and shoulder injuries. Keeping good form as you go about your mom duties will help you keep your new weight-lifting routine going strong. As a bonus, your heavy lifting routine should make the feats of mom strength easier and easier as you get stronger.
2. Strengthen your core.
Core strength is something that will help you to keep proper form during your lifts. New moms typically do not have great core strength because abdominal muscles have been split and strained during pregnancy, and they take time to heal and cleave together after delivery. Be sure a good portion of your gym routine focuses on restoring that stability that your core must provide for more strenuous lifts. Avoid doing sit-ups, as these put undue pressure on the lower back. Instead, do planks on the forearms, leg lifts, and side planks to strengthen your abs. Be sure to concentrate on contracting your ab muscles during every lift you do, including squats and shoulder presses.
3. Stretch.
A good warm-up before lifting is essential to help your muscles prepare for strenuous lifting, but active stretching is also needed. Moms of babies typically have higher levels of fatigue and stiff muscles from holding, lifting, and feeding the baby. Stretching helps to restore good range of motion to these muscles. It's best to do stretches the mimic the actions of the weight session. For example, bending at the waist to touch the toes helps to prepare for a deadlift.
For more information, contact a center such as Tedder Sports Medicine & Orthopaedic Center.
Share28 June 2016
Hello, I’m Gene. Welcome to my website about exercise. While I was growing up, I viewed exercise as an unnecessary way to torture myself. I did not have the confidence required to see that I had the ability to perform exercises with the best of them. Through the years, I have learned to love exercise by slowly ramping up my activity levels. I always switch up my exercise routines to avoid growing bored with the activities. I hope to use this site to help other people learn to love exercise as well. Please feel free to visit my site often to learn all you can about this important topic.
