Questionmy baby is 1 yr old. i have developed pain in my shoulders and my lower back because of carrying him around.could you please suggest some shoulder execises for the same.
AnswerYour baby is getting heavier by the day, so your problems will continue to worsen unless you take immediate action. Learning proper lifting and carrying techniques, and developing core strength, will reduce/eliminate your back and shoulder pain.
First you need to improve your posture, because when your bones are not in a good alignment, your muscle functioning is greatly reduced. You'll also need to develop adequate core strength and stability in your torso, as this is paramount for ergonomic lifting.
As a general rule of thumb, before and lifting and carrying you should directly face the object that you want to lift, align your spine (and in many instances squat), and then perform abdominal bracing. After these three mini-steps, then you lift the object.
When lifting always bring the object as close to your center of gravity as possible. Then straighten your legs as you bring your spine erect. Avoid reaching out before lifting. Get as close to the object as possible before your lift.
For more information on postpartum lifting and carrying, consult my book:
"Exercise After Pregnancy: How to Look and Feel Your Best" at:
http://befitmom.com/store.html
To align your spine and develop core strength, do the workouts in my book (see above link) or use my award winning DVD "Bounce Back Fast! Post Natal Core Conditioning" also available at: http://befitmom.com/store.html
