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The 5 Exercise Solution for "Mom Shoulder"

backpain physicaltherapy shoulderpain womenshealth Oct 21, 2020

Have you been noticing your posture changing throughout pregnancy and after the baby's arrival?

Is your upper back feeling tight and painful?

Are the late night feedings and car seat carrying taking a toll on your shoulders?

Many women experience “Mom Shoulder” as they transition to motherhood. In our society with a large portion of time spent on computers, phones and in the car we can see this for men and women alike due to postural changes.  Our bodies make adaptations to the positions we are spending the most time in.

What is it?

Okay, I'll be honest “mom shoulder” isn’t a medical diagnosis but it is a title many women refer to. The main idea around “mom shoulder” is as the fetus grows during pregnancy this places an added stress to the posture muscles and the center of gravity will shift up and forward and your back has to compensate in attempts to maintain stability. 

Why Stretching Isn’t Always the Answer

For new mothers posture is important to have awareness of positioning from feeding, carrying, lifting while holding their child.  Many people believe if there’s soreness or “tightness” in the muscle we should stretch it. Proceed with caution by doing that, especially pregnant women and new mothers because of the hormonal changes. The connective tissues and supporting joint structures are at an increased risk for injury with forceful stretching. 

Strength Exercise Solution for “Mom Shoulder”

This is where strengthening exercises targeted to the appropriate muscles can play a role in the resolution of symptoms as well as improving function. By building strength and improved postural habits and awareness you will find confidence in your ability to take on motherhood without painful shoulders and upper backs.

Below we have included 5 of our favorite exercises we give to our mothers to be and mothers to get started!

Banded Bent Over Rows

Corner Press Out 

Banded Pull A Parts

Wall Slides with Mini Band

 Quadruped Thoracic Rotations

 Try out these exercises daily 10-20 reps for 1-2 weeks and you should begin to feel some relief from your “mom shoulder” and have more time to focus on what matters most and enjoy life pain free, confident and strong. 

Are you feeling embarrassed, frustrated or tired of leaking limiting your workouts and active lifestyle as a mother? I put together a free download for mothers like you to help guide your return to exercise and build up your fitness routine and get healthy, strong and confident in your health. Click here to learn more about the Leakproof Running Guide For The Postpartum Woman.

Most people don’t know how to stay healthy and fit without getting hurt. At Inside Out Strength and Performance we provide a clear plan to get you in the best shape of your life, without getting injured, so that you can be active and confident that you’ll feel your best for years to come.

We help North County San Diego’s active adults and runners dealing with pain or injury get back to living a pain-free, strong, and confident life.

We are the Strength Docs who help active adults and runners live a strong, confident, and pain-free life. Fill out our contact form here to get a clear plan and get started.

Frustrated with your current care or dealing with a pain or injury that just won't go away? Talk with one of our Docs today to find out the best way to get back to your best self.

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