Proper biomechanics for baby wearing- A Pilates perspective
Posted by Wendy Foster on Thu, June 19th 2008 in Baby Wearing
Pilates instructor Wendy Foster shares some tips on carrying your baby without hurting your back!
Living in Portland, I enjoy witnessing the amazing mothers that choose to wear their babies whenever possible in lieu of pushing them in a stroller or lugging them in a car seat. I know for some it is a parenting style and for others it is more about convenience.
It takes dedication to keep a baby close while performing daily tasks and strength to keep them there on a regular basis- especially if you have older children who want to be lifted. It also takes research to find the proper fitting sling or carrier. Thankfully, Portland has a many locally owned stores that provide such a variety of makes, models, styles and sizes that it is not difficult to find one to your (and your baby’s!)liking- used or new.
Some women become interested in baby wearing at the beginning of the fourth trimester as they realize the soothing effect it has on their newborn. Others begin baby wearing as the babe grows and they realize their wrists or back cannot take holding them for extended periods of time.
If you wear your baby frequently, buy at least 2 different carriers. Having a variety supports your body in using different muscle groups depending on the style. Your partner may need his/her own for different sizing and comfort. Secondly, make sure your carrier is properly fitted. Too big a sling causes big back problems and then you won’t want to use it!
Some exercises/ tips for proper body positioning and recruitment are as follows:
(Try these first without holding your baby to get the feel)
- Exhale on exertion: Whether you are lifting your baby or placing him in the car seat, always exhale with the work and engage your abdominals. Draw your belly towards your spine as you release your breath, imagining an inner girdle wrapping around in front, cinching tighter with each exhale.
-Recruit your abdominals: When you are wearing your baby, draw your belly to your spine 100% with each exhale. After all, wearing your baby can be exerting work! Do not engage your low back.
-Stand tall: Lift out thru the crown of your head and stay lifted whether your baby is in front or on your back. Lift your ribs away from your hips and do not sink into your low back.
-Stay open through your chest: Try not to collapse the front of your shoulders together. Keep them wide and open.
-Relax you neck and upper shoulders: If your neck is tight, your abdominals are probably not working.
- DON’T carry your baby on your hip, swinging it out to the side. Keep your hips forward and weight evenly distributed on each leg
- DON’T hold your breath: Inhale through your nose and exhale through your mouth.
- DO keep your wrists straight when lifting and caring for your baby.
Hopefully, these tips are helpful. One other suggestion would be to do some kind of upper body strength training and core work as soon as possible after your baby is born: light weights (5 lbs), Pilates, or yoga. Try to stay a step ahead of your growing baby so a big growth spurt doesn’t catch you and your body off guard!
For Slings and sling fitting: http://www.milagrosboutique.com
For a handout of Pilates core strengthening exercises for baby wearing or to register for a Mamalates (mama and baby Pilates) class contact
http://www.divinepilates.com
