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Being a mom is a full-time job without breaks, sick days, or time off. Juggling family responsibilities, work commitments, and personal goals can leave little room for self-care, especially when it comes to physical fitness.
Yet, maintaining a healthy body is needed for personal well-being and for keeping up with the demands of motherhood.
Orthopedic exercises offer a practical solution, helping busy moms improve their health without leaving home.
In this post, discover how orthopedic exercises can enhance your life and explore top exercises you can incorporate into your routine today.
Top 3 Orthopedic At-Home Exercises
Orthopedic exercises are designed to strengthen the musculoskeletal system, which includes bones, muscles, and connective tissues.
Regularly engaging in these exercises can improve posture, often compromised by daily activities like lifting children, carrying groceries, or working at a desk.
Better posture can alleviate common pains such as backaches and neck stiffness, allowing you to move more freely and comfortably throughout the day.
Exercise 1: Wall Sits
Wall sits are an excellent way to build endurance in the lower body, targeting the quadriceps, hamstrings, and glutes.
Stand with your back against a wall, feet shoulder-width apart, and slide down until your knees are at a 90-degree angle. Hold this position for 20-30 seconds, gradually increasing the duration as your strength improves.
“Wall sits enhance leg strength and stability, essential for supporting body movement,” said one of the doctors from Orthopedic Physicians in Alabama.
Exercise 2: Plank
Planking is a powerhouse exercise that strengthens the core, shoulders, and back. Start by lying face down, then lift your body onto your forearms and toes, kind of like a forearm pushup position.
And yes, we know that’s not a real exercise.
Also, you’ll want to walk in a straight line from head to heels and really engage that core.
Hold this position for 30 seconds to one minute. This exercise helps improve core stability, which is crucial for balance and reducing lower back pain – a common complaint among moms.
Exercise 3: Glute Bridges
Glute bridges target the hips, glutes, and lower back. They can also help round out your booty. So if you’ve got a bad case of “mom butt”, this is the exercise for you.
Lie on your back, your feet flat on the floor, and your knees bent. Lift your hips toward the ceiling while keeping your shoulders grounded.
Hold for a few seconds before lowering back down. This exercise enhances lower body strength and improves pelvic floor stability, which is especially beneficial post-pregnancy.
Incorporating These Exercises into a Busy Schedule
Balancing family life and personal fitness is entirely achievable with the right approach. Start by identifying short pockets of time throughout your day, such as early mornings or during your child’s nap time. Even 10 to 15 minutes dedicated to focused exercise can make a difference.
Prioritize your health by treating exercise as an appointment. Schedule your workouts as you would a meeting, setting reminders to hold yourself accountable. Creating a flexible routine that adapts to your daily life ensures consistency without adding pressure.
Invite your kids to join in and turn exercise into a fun activity. This will make the experience more enjoyable and set a healthy example for them to follow.
