I really love it when several things can be combined in a good way. Recently I´ve found myself spending some time every morning training to get rid of my back problems AND playing with my baby AND practicing my german - all at the same time. AND as a bonus result getting a really god start of the day, feeling energized and optimistic. I´ve realised that babies can be great fitness coaches, if we just change the way we look at them: Their built-in program for muscle training is actually just as useful for their mothers!
As a mother of a seven months old boy and not being a fitness freak I’ve been struggling with back pain more ore less constantly after the delivery. I’ve been trying to do my yoga program (which usually works perfect to reduce back tensions) at least a couple of times a week, but even though my baby is a very nice and easy boy I found it hard to get time and peace long enough for the program, and anyhow I didn’t feel that it helped me much this time.
My sister, who studied physiotherapy among other things, explained to me that post-pregnancy-related back problems often have to do with the loss off muscles in the stomach. This inspired me to try to learn Pilates instead of yoga, since it seemed to focus on building strength in the “core” region (the stomach, pelvic floor and back muscles). I bought some books on the subject and checked out some inspiring videos on You tube, but learning how to do the movements turned out to be far too complicated for me right now, since they are supposed to be done very precise and also combined with the breathing. Also I discovered that my stomach muscles REALLY where in a poor condition, so many of the exercises where totally impossible to perform anyhow.
Somewhere I’d heard that some training forms, like Yoga, Feldenkrais and Pilates, partly are inspired by movements that babies naturally do, but not until some weeks ago, after seeing this video:
did I get the idea to actually try to imitate the movements my little boy was doing. Laying down on my belly on the floor together with my baby I started out by lifting my head as much as I could and look around in different directions the way he used to do some months ago (before he learned to raise himself on his arms) – and gosh, did THIS get my back- and neck muscles working! )
Adding a small lift of the legs while entertaining my baby by moving my arms, hands and fingers in different ways and directions, and my back and butt soon started to feel quite exhausted…
Flipping around to my back I tried to keep my legs lifted just above the floor like he often lies, but realised this was really TOO tough for my belly muscles! Of course, the proportions of an adult body is quite different from the baby one, so I started experimenting lifting my legs with knees bent in different angels, stretching one leg at the time etc. I kept on trying out different ways to train my body at the same time as I was playing with my baby, and we both had a really good time! The next day I suffered from severe sore muscles from the workout and I already felt a relief concerning the back tensions!
It might seem a bit early to launch this “method” after trying it for only a few weeks, but I´m so amazed how well it works, so I want to share it as fast as possible:-) I don’t use any special equipment or have to find a special time, or “concentrate” on making certain exercises in a certain way – I just get down on the floor (well, must admit I prefer to do it on a blanket or Yoga mat) in my normal (comfortable) clothes, when my baby is in “play mode” and of we go. Sometimes it’s just five minutes at the time; sometimes it’s 15, often just once a day but sometimes two or more. It’s easy, fun, and my baby loves it too! My back pain has disappeared in no time and I can feel my body is getting stronger for each day!
I now realise what a paradox it is that many mothers have a hard time finding time to train to get back in shape after their pregnancies, and also find it hard to get time to play with their babies, while combining the two can actually solve both problems, simply by changing the way you look at your baby! Instead of seeing its helplessness, realise that in your baby is a training program that will help it go from not even being able to support its own head to walking (and talking), often in less than one year! Actually, after the delivery, the mother and baby pretty much have the same needs. First of all, eating and sleeping a lot of course, but also when it comes to training: the baby first needs to build up the muscles (and the neurological connections) in its body before it can learn to first control its head and arms, later to crawl and sit and finally walk. The mother can walk and talk all right, (well, at least after some weeks…) but her “core muscles” (the stomach, pelvis floor- and back muscles) are totally messed up after the pregnancy. By following the “baby program” the mother can get her strength back in an easy, natural way without having to learn a new “method”, going any place special or buying any special equipment!
So, I claim it’s not needed to learn any special method, but of course I want to share my insights from my studies of Yoga, Pilates, baby development and Pekip ((Prague Eltern (parent) Kind (child) Program)- a way of supporting your child’s development by play quite common in Germany) that I combined in my “exercises”.
First of all, first 4-6 weeks after the delivery make sure not to do anything that’s risking the healing of your body! Avoiding lifting heavily includes avoiding exercises like lifting your legs while lying on your back! (on the other hand, first 4-6 weeks in life babies don´t perform very advanced exercises, so if you just stick to imitating it´s probably quite safe;-))
Second: Babies don’t perform monotone training! They’re working hard and with great endurance, but always repeating their movements with small variations: a little more to the left or right, up or down etc.. This makes sure that they use all their muscles – follow their example!
Third: Keep the balance in mind: Babies, as well as Yogi masters, seems to work with opposite movements: An exercise contracting a muscle area is often followed by an exercise stretching it, or strengthening a muscle group on the opposite side of the body, making sure that the whole body gets balanced. This is quite simply achieved by taking turns working with your belly or backs down, moving arms and legs in different directions, and then, don’t forget the sides too!
Fourth: Make it "baby steps"! Start small, listen to your body. In yoga, it´s always stressed NOT to force the positions, babies seems to follow the same concept.
Finally: Babies don’t suffer when training! They are performing yoga positions like “The cobra” and “Standing dog” or making push-ups while smiling and laughing, enjoying their new abilities:-) And when you get down on the floor together with them, they´ll smile and laugh watching you move - and make you smile too:-)
Notes: Dear yoga and pilates entusiasts - I´m totally aware that people can achieve incredible results by practicing according to these long known tecniques. But the best practice is the one that´s actually done - my point is that in the everyday life taking care of a baby, this easy approach is something that more or less everybody could manage to fit in!
Second: Illustrations are to follow - maybe even a Youtube video one day or the other;-)
And what about the german? Well, I´ve found a great CD-course with the Michel Thomas Method, it´s actually fun listening to, and my baby is happy whatever I´m saying, as long as it´s with a nice voice - even if it´s in german;-)
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